When October hits, the temptation to hibernate beckons, soup hits differently, and leaving your apartment can feel like an Olympic-level feat. While we need to embrace moments of slowing down, sometimes they can turn into a rot and any semblance of productivity and basic acts of self-care get put on the back burner. If you’ve been personally victimized by autumn burnout or the winter rut, TikTok may have the solution for you. The Winter Arc is the “90 days before the end of the year where you can get ahead of the ‘New Year, new me’ crowd and hit your goals,” TikToker Jessica Agbolade explained in a video.
While the challenge can be an early New Year’s resolution, giving you motivation to set healthy habits in motion for the rest of the year (and stick to them), you can do it anytime—whether it’s October through December, to reset come January 1, or a mid-year revamp. Here’s everything you need to know about the Winter Arc challenge, including how to try it for yourself and where to start today.
LISTEN: Your Winter Arc: 7 Ways to Level Up Your Life By The End of The Year
What Is the Winter Arc Challenge?
Popularized by TikTok creator and life coach Carly Berges, the idea behind the Winter Arc challenge is using the last 90 days of the year (AKA the colder, darker, and slower season) to start new habits, recommit to your goals, and go into 2025 as your best self—physically, mentally, and emotionally. TL;DR: October is the new January.
Berges explained in her video that October through December is the time when a lot of people tend to slow down and “let their foot off the gas.” But her argument is that there are still three months left in the year to identify the areas of your life that you can intentionally improve to align with your best self. “The winter arc is all about just dialing in, goal setting, and getting super laser-focused on your goals, on your personal development, on your growth, so that way by the time the first of January rolls around, you are already coming out a whole other beast.”
Maybe you want to pay off your debt, change careers, or foster stronger friendships. Or, perhaps you’re looking to heal your gut, run your first 5K, or get the best night of sleep. The bottom line is a lot can change (for the better) in three months if you consistently show up for yourself. Here’s what Berges’ goals are by the end of the Winter Arc challenge: wake up at 5:30 a.m., follow a workout and meal plan, journal two times a day, finish four books, reprogram her mind to be in alignment with her ideal future self (what she refers to as “identify framework”), and be more consistent creating content. “If you’re ready to go into the new year a whole brand new, better, up-leveled version of yourself, then get to planning your Winter Arc right now,” she said.
What are the Rules of the Winter Arc Challenge?
There’s no official set of Winter Arc rules, but most versions of the challenge follow a few basic principles:
- Set a timeline: Traditionally, the challenge runs from October through January 1, but you can start anytime.
- Choose your goals: Focus on a few meaningful areas of personal growth (keep reading for ideas!).
- Build daily habits: Turn your goals into small, repeatable actions.
- Prioritize consistency: Show up regularly rather than aiming for perfection.
- Track your progress: Use a habit tracker, journal, or weekly check-in to stay accountable.
- Make it sustainable: Choose habits you can continue beyond the challenge.
Is It Worth Trying?
Phrases like “put your head down and grind” or “become unrecognizable in three months” typically have me throwing red flags like confetti, but the Winter Arc can be a positive way to jumpstart winter wellness. Ultimately, the end goal is to adopt daily habits and routines that help you reach your fullest potential and that you can stick to in the long run. Self-improvement can take many forms, including mental, physical, and spiritual growth, and the Winter Arc serves as a preparatory period for achieving these improvements before the year’s end. But sometimes we need a little push to figure out what those things are.
During a time when it’s cooling down and getting darker earlier, we’re spending more time indoors and we have less energy to make plans, so setting intentions for the next three months can feel more attainable and give you a framework to stay on track. If you have your sights set on sustainable, long-term lifestyle changes, the Winter Arc challenge can help fight the “I’ll start in January” urge and putting off prioritizing you.
READ: The 5 Rules I’d Follow If I Wanted to Completely Change My Life by 2027
How to Try It
Step 1: Choose your personal goals wisely
The first rule of thumb when starting any challenge is to make sure your goals are realistic and attainable. Otherwise, you can aim too high, burn out, and end up feeling defeated. So pick three to four goals that you can realistically commit to. Maybe you feel good about your existing fitness routine and eating habits, so look to setting financial, social, or mental health goals (because, yes, wellness extends beyond workouts and the way you fuel your body).
Step 2: Break down your goals into daily or weekly habits
Consistency is key to nailing the Winter Arc challenge, so make it as easy as possible for yourself to show up every day. Take your biggest goal and break it down into daily and weekly tasks you can check off as you go. This keeps you accountable and gives you a little motivational boost every time you accomplish something. Say your goal is to develop closer adult relationships. Your daily goal could be texting one friend to check in, and your weekly goals may look like scheduling one coffee date with a new friend or catching up with an old one, hosting a casual get-together, or calling a long-distance friend.
Step 3: Create a workout & meal plan
For Berges, being more intentional about her workout frequency, types of workouts, and nutrition was high on her own list of Winter Arc challenge goals to feel and see noticeable changes in her body. If you share similar objectives, setting a clear, realistic workout and meal plan that aligns with your lifestyle and schedule (AKA a workout and meal plan that you’ll stick to) is just as important as your goals themselves. Whether you’re striving to lose weight, gain muscle, or just improve your overall health, having specific targets will keep you focused and make it easier to track your progress.
Start by evaluating what current exercise and eating habits aren’t serving you (think: skipping workouts or not eating enough protein). Then, aim to make small adjustments to help you get closer to your fitness and nutrition goals. Maybe it’s signing up for a non-refundable Pilates class once a week and keeping high-protein snacks on hand. From there, create your workout and meal plan: How many times a week will you work out (remember: be realistic), what types of exercise will you engage in, and how will you incorporate more protein intake throughout the week? Write it out and make a daily or weekly checklist of micro goals to tick off. The key to crushing the Winter Arc challenge is consistency, so develop a game plan that is sustainable, and most importantly, enjoyable.
READ: How Much Protein Do You Actually Need? Experts Explain
READ: Don’t Feel Like Working Out? Try These Cozy Cardio Ideas Based on Your Mood
Step 4: Remove obstacles
The last step in making your Winter Arc goals attainable is making sure your environment supports them. This could look like creating a daily schedule to make sure you can fit in quality time with your friends or partner. It may be joining a gym that’s closer to your work or signing up for a meal prep service to make eating more protein a little easier. Sometimes, it’s setting boundaries with toxic people who don’t have your best interest at heart, whether at work or in your personal life. Whatever your goals are, identify them to clear out anything that’s holding you back from reaching them.
20 Winter Arc Challenge Ideas to Try
Your Winter Arc doesn’t have to mean waking up at 5 a.m., working out every day, or completely reinventing your routine. The best Winter Arc goals are the ones that make your everyday life feel better, not just look more impressive on paper. Whether you’re focusing on your physical health, mental well-being, relationships, or personal growth, consider these habits a starting point. Choose one from each category, turn one whole category into your entire Winter Arc focus, or pick a few that align with the version of yourself you want to become.
For your physical health:
- Go for a 30-minute walk every day (bundle up when it’s cold outside!).
- Establish a consistent bedtime and wake-up time.
- Try a new workout class or movement routine once a week.
- Cook three nourishing, protein-rich meals at home each week.
- Get outside for natural sunlight every morning.
For your mental health:
- Journal for five minutes every morning or evening.
- No phone for the first 30 minutes of your day.
- Set a daily screen-time limit or stop scrolling an hour before bed.
- Practice meditation or breathwork for 10 minutes a day.
- Schedule one evening a week with absolutely no obligations.
For your relationships:
- Plan one intentional date or friend hangout every week.
- Call a loved one instead of texting.
- Reach out to one person you’ve been meaning to reconnect with.
- Establish a weekly ritual with your partner, friends, or family.
For your future self:
- Read 10 pages of a book every day.
- Spend 30 minutes a week reviewing your finances.
- Dedicate one hour a week to a personal goal or passion project.
- Declutter one small area of your home every weekend.
- Write down three things you’re grateful for each night.
- Make a weekly plan every Sunday to prioritize what matters most.
How to Stay on Track
Making Winter Arc goals is one thing, staying on track and achieving them is another. We’ve already established the starting point: Create a schedule and stick to it. Plan out your workouts and meals in advance (sound familiar?) to stay committed and avoid the temptation of instant gratification (read: quick fixes) that can derail your progress.
Enlisting a friend to join you on the Winter Arc challenge means keeping each other accountable and motivated, making it a more gratifying, collaborative effort. Text each other for daily or weekly check-ins or, better yet, take walks, sign up for workout classes, and cook together to stay on track. If you’re feeling extra, you can use a journal or app to monitor your progress; seeing your strides can help inspire you to keep going and make adjustments in areas that might be falling short. But if you have off days or setbacks that cause you to miss a workout or have more indulgent meals than planned, that’s OK. You don’t have to “make up” for them or “start over.” Don’t forget to celebrate your successes; acknowledging even the small wins can keep your eye on the prize.
Abigail Moseman, Social Media Assistant
As the Social Media Assistant, Abi works with the Social Media Editors to ideate and create content, and build community across all of The Everygirl’s social channels. She is also a group fitness instructor at Equinox.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
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