03 Mar The Not-To-Do List for Transforming Your Health: How to Reverse Type 2 Diabetes

Posted at 13:51h in Behavioural Health, Diabetes Education, Lifestyle Medicine, Reversing Type 2 Diabetes by

When it comes to making a big lifestyle change, such as improving your health or managing type 2 diabetes, most people instinctively focus on what they need to add. New habits, new routines, new meal plans, and even new ways of thinking.

But real transformation doesn’t just come from adding—it comes from letting go. At The Lifestyle Clinic, we’ve observed that the magic often lies in creating a “not-to-do” list that frees up space for lasting change.

Why is letting go essential for reversing type 2 diabetes?

Imagine your life as a room full of furniture. Over the years, it has become crowded with habits, routines, and obligations. Trying to add new healthy habits into an already packed life is like trying to fit a new sofa into a room that’s already full—it just won’t work.

Letting go creates the space you need to make sustainable changes, whether that’s improving your diet, building an exercise routine, or managing stress more effectively.

What happens when you hold onto old habits while trying to change?

Holding onto old habits while building new ones is like pressing the brake and accelerator in a car at the same time. You expend energy but go nowhere, often leading to burnout and frustration.

The real breakthroughs in reversing type 2 diabetes come not from doing more, but from doing less: letting go of habits, beliefs, and routines that hold you back.

A kitchen counter showing a bowl of fresh fruit alongside biscuits, representing choices for better blood sugar management and type 2 diabetes prevention.

What does letting go look like in everyday life?

Letting go isn’t always easy. Many habits feel comfortable or necessary, but they may be holding you back. Examples include:

  • Keeping a biscuit tin “just in case” visitors come, while trying to eat healthier.
  • Scrolling social media first thing in the morning instead of planning your day.
  • Delaying healthy changes with “I’ll start Monday” promises.
  • Making multiple family dinners instead of creating one healthier meal for all.
  • Always saying yes to social invitations to avoid feeling left out.
  • Believing your health can’t improve because you’ve had type 2 diabetes for years.

 

Why does letting go feel so difficult?

Letting go can feel uncomfortable because it requires courage to step away from the familiar. It also requires self-compassion. Letting go is not about blaming yourself for the past—it’s about creating space for your future growth.

Think of a tree in autumn. It doesn’t cling to leaves that must fall for new growth to emerge. Similarly, we must release old habits and beliefs to create room for positive change.

Close-up of seeds sprouting in a garden, symbolizing growth, patience, and the development of new healthy habits for reversing type 2 diabetes

How do you start your not-to-do list?

If you’re ready to begin letting go, try these steps:

1. Reflect on what’s holding you back

Identify habits, routines, and beliefs that help or hinder your progress. Be honest with yourself in a judgment-free zone.

2. Identify your safety blankets

What habits do you cling to for comfort? For example, keeping certain foods at home “just in case” or overcommitting to social obligations out of fear of missing out.

3. Rewrite the stories you tell yourself

Many limiting habits are tied to beliefs like “I’m not good at healthy eating” or “I don’t have time.” Challenge these stories—they may just be excuses keeping you in your comfort zone.

4. Start small

Change doesn’t have to happen all at once. Begin with one small step, such as clearing one kitchen cupboard or saying no to one social invitation. Each small release creates room for something new.

5. Trust the process

Letting go is a journey, not a race. Be patient with yourself and recognize that each step brings you closer to your goals.

What is the power of letting go for health transformation?

By letting go of what holds you back, you free your energy for what truly matters. You allow yourself to grow into the healthiest, happiest version of yourself. Transformation isn’t just about what you give up—it’s about what you make room for.

So, what can you let go of today? What habits, beliefs, or stories are no longer serving your health and wellbeing? Take your foot off the brake, trust the process, and move forward with purpose.

Learn More: The Not-To-Do List

Watch Dr Nerys explain how to use a not-to-do list for lasting change in this video:

For additional guidance on reversing type 2 diabetes, check out the 3-part breakthrough video series and download the free Blood Sugar Guide PDF.