Creating a “Winter Arc” plan in October will further ensure that you achieve your health and… (+) self-improvement goals in 2025.
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With less than three months left in 2024, some of us are already thinking about our New Year’s resolutions. According to the new “Winter Arc” TikTok viral trend, it’s time to focus on your health and wellness goals in the remaining 90 days to get 2025 off to a good start. Although this trend has been around for some time, its growing popularity is also a result of America’s young workforce’s unwillingness to pay the price of burnout as a “normal” side effect of hard work.
What is “Winter Edition”?
The winter season begins on October 1st and ends on January 1st of each year. The trend is an effort to refocus daily routines and habits before the start of the year. This will help you establish a healthy lifestyle and resist the temptation to eat more, be a couch potato, or be mentally lazy during the cold winter months.
How many times have you resolved to improve your habits and set goals? Or how often have you promised yourself to eat healthier, lose weight, or exercise more? ?And after a month, your vows will be a distant memory.? you are not alone. During the cold, cold months when the days are short, it’s easier to stay under the covers than brave the cold weather to go for a run or a workout class. And I feel even more relieved when I eat a second pastry for breakfast. However, if you have a Winter Arc, you’ll be more motivated to continue the plans you’ve already started than to start from scratch.
Typically, we set good old winter habits in October like getting enough sleep, regular exercise, healthy nutrition, and mindfulness, so by January 1st, we’re already making progress. This means going to a yoga studio five days a week, cutting back on fried foods, and waking up to work out at 6 a.m. instead of 8 a.m.
If you don’t have a winter edition checklist, it’s not too late. You can stick to your New Year’s resolutions by starting to set mental and physical health goals in the last few months of the year. There is no one-size-fits-all method. However, you can use these six essentials to customize your own Winter Arc based on your personal situation and health goals.
#1 Create “when and then” goals
This is a surefire strategy to avoid getting sidetracked. Build healthy habits by helping you stick to the action part of challenging goals. That is, if X happens (time), I will do Y (my action). Here’s what happens when you incorporate the goal of working out three times a week into your winter plan of concrete actions. “By January 1st, working out three times a week will be part of my exercise plan.”
Including the “when and then” rule in my winter checklist has worked like magic in my personal and professional life. My plan to exercise regularly went from a vague “I’m going to start working out” to “meet with a personal trainer at the gym every Tuesday and Thursday at 8 a.m. for an hour of training.” Notice how clear my goals are and how specific I am with my plans. When you are specific about when and where you will take action toward your goals (the when), your brain automatically alerts you to be alert to the specific situation (the when) and subsequent actions (the then).
#2 Make mental health a priority
Regardless of pressure from your employer, advocate for your health and don’t back down if your mental health is at risk. Practice “me time” on a regular basis and throw people-pleasing time out the window if it goes against your mental health. Practicing mindfulness can help you stay aware of the present moment during your workday. This will help you stay focused and on track with your goals. Your mind wanders less and you’re more focused on healthy goals and tasks.
Consider taking a meditation class or joining a meditation group. Incorporating mindful breathing techniques during your workday can significantly improve cognitive function and reduce stress.
#3 Focus on the basics of self-care
Try to keep your workday balanced by eating nutritious meals, regular exercise, and getting enough sleep. Sleep is an important time for the brain to consolidate memories and perform repairs. Maintaining a consistent sleep schedule ensures your brain gets the rest it needs to function optimally. And there’s always a reason to take a nap during work.
An active lifestyle is an essential part of the winter edition. Stay energized with indoor swimming, exercise classes, or lifting weights at the gym. Regular exercise not only improves your memory, but also sharpens your thinking skills and boosts your overall brain health.
Avoid binge drinking and eat healthy food. Sit down and eat slowly, paying close attention to your food. Eat a healthy diet with leafy greens and plenty of fresh fruits and vegetables. A diet rich in antioxidants helps protect the brain from oxidative stress.
#4 Take micro breaks
Five to 10 minutes during your workday can help you relax and reset your energy levels. After hours of sitting, short breaks are an effective way to manage your energy. It can be as simple as stretching, walking up and down the stairs, snacking, deep breathing, yoga, or 5 minutes of mindful meditation.
When developing new habits and routines, it’s important to start small and go slow for greater success. It’s helpful to create a checklist and keep it in a folder on your computer or somewhere visible in black and white.
#5 Set healthy boundaries
Know your limits and where to draw the line. Tell yourself that there is a limit to what you can do and try not to think about the rest. Think of that attitude as a strength, not a weakness. Send the Guilt Pack When you feel guilty about not working, remember that stepping on the brakes to rest and relax will give you the energy to accomplish your goals.
Don’t hesitate to decline an unreasonable work request or if you are already extremely busy. A characteristic of healthy and successful people is that they don’t say anything unless they say “yes.” Your primary responsibility is to avoid shaming or intimidation that prevents you from talking to your boss about extending deadlines, a more flexible schedule, or potentially reducing your workload.
If you’re a remote worker, limit your work to certain areas of your home to avoid intruding on other family members’ lives. Instead of spreading your work out over the kitchen table or in front of the TV, set aside a designated space for your workstation. It’s important to schedule regular breaks during your workday. During off-duty hours, we keep our work at arm’s length as if it were 8 miles across town.
#6 Create a “future” list
One of the biggest mistakes Winter Arc creators make is placing too much emphasis on “doing” and neglecting the practice of “being.” Rest and relaxation are essential for your physical and mental health, and there are many ways to relax. When you want to relax, reverse the old adage and tell yourself, “Don’t just do something, just sit there.” Slow down and pay attention to your body and what it needs. Your bucket list includes restful activities like listening to soft music, reading a good book, looking at nature outside the window, and watching the grass grow, the sunset, and the birds nest.
Wishing you good health this October and January 2025.
