Summer introduces new rhythms.

You may be traveling more, eating out more often, or juggling an unpredictable schedule.
You might be slowing down and taking some vacation chill time.

Whatever changes you’re experiencing, they may require you to pivot, tweak, or even try something new, making it harder to stay consistent with the decisions that support balanced blood sugar.

This month, we’re exploring Diabetes Summer Wellness, and this week we’re starting with mindset, because the way you think sets the stage for everything else. Especially during seasons when structure is harder to maintain, your mindset becomes the internal system that helps you adapt and stay steady.

Why Mindset Matters in Blood Sugar Management

Mindset isn’t about motivation. It’s about clarity.

When your thought patterns are clear and supportive, your decisions feel easier. Your reactions become more measured. And your energy is easier to protect.

Research in Diabetes Spectrum (2018) found that mindset strategies like cognitive-behavioral planning were directly linked to improved glycemic control. People who practiced mental preparation techniques showed more consistent daily behaviors, fewer blood sugar swings, and higher self-confidence in managing their condition.

A Smarter Way to Prepare for Unpredictable Days

One of the simplest and most effective mindset tools you can use during the summer is called “if-then” planning. It helps you mentally prepare for common challenges before they show up.

You choose a specific situation that tends to throw you off, and then create a simple plan that tells your brain what to do when it happens:

If [trigger] happens, then I will [supportive action].

This technique takes the stress out of decision-making.
It helps you respond with clarity instead of reacting impulsively.
It’s especially helpful for people managing a lot—professionally, socially, or at home.

How to Use If-Then Planning to Stay on Track

Start by identifying just one or two situations that disrupted your flow in the past week. Maybe it was a missed meal, an unexpected invitation to indulge, or a frustrating glucose reading.

Once you’ve named the situation, create a clear and doable response.
Say it out loud. Write it in your journal or on a sticky note.
Repeat it until it feels second nature.

Examples:

• If I miss my regular lunchtime, then I’ll eat the protein snack I packed.
• If I’m offered a dessert I didn’t plan for, then I’ll pause, take a sip of water, and decide what serves me best.
• If my blood sugar is unexpectedly high, then I’ll go for a 15-minute walk and reassess before making adjustments.

This process only takes a few minutes to implement—and it can protect your focus for the rest of the day.

A 2016 review in Health Psychology Review found that people who used if-then planning had significantly higher follow-through on health behaviors.
For people with diabetes, this can mean more consistency, fewer surprises, and far less emotional energy spent trying to stay on track.

Build the Mental Foundation for a Better Summer

Mindset doesn’t have to be complicated.
Sometimes it just takes a small shift in how you plan your day.

When your thinking is calm, clear, and prepared for real life, your blood sugar often follows suit.

“I never realized how much my thinking was driving my sugar levels. Just shifting how I started my day changed everything. I stopped reacting and started responding—with calm, not panic.”
— Sarah Martinez, 61, Retired Entrepreneur

If you’ve been trying to juggle it all without a clear plan, or you’re constantly reacting to stress and numbers instead of staying ahead of them, I’d like to offer something simple that can really help you.

You’re invited to book a complimentary Diabetes Wellness Connection Call with me.

This isn’t a sales call. It’s a thoughtful conversation where we’ll explore what’s been keeping you stuck and identify one realistic next step you can take to move forward with more ease.

Sometimes the clearest path isn’t more effort.
It’s a mindset shift.

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.