How to tap into your winter arc

In the midst of November, the last thing on your mind may be getting yourself into gear. That’s for January, after all. What if the key to sustainable progress throughout the new year is getting ahead of the curve and tapping into your winter arc?

Over the past few weeks, the “winter arc” trend has taken TikTok by storm, prompting a flurry of self-improvement themed posts from productivity, beauty and fitness influencers. Whilst the majority of online wellness fads should be taken with a pinch of salt – unless verified by an expert – this one may just be worth the hype if enacted correctly.

The essential rule to healthily mapping out your winter arc game plan is simply focusing on tangible self-improvement goals that are close to your heart. Come 2025, you’ll be ready to hit the ground running and refocused on how exactly you’d like your life to change for the better. Or, if you’re pretty happy with how things are going, you’ll be well-prepped to lock in all the good habits you’ve already forged.

We turned to two experts: Emily Austen, founder of Emerge and author of Smarter, and wellbeing coach Adrienne Adhami, author of upcoming release Decisions That Matter, for advice on how to create a useful plan of action.

Take the time to reflect on why you’re trying to create a new goal before diving straight in. “It’s really difficult to force yourself into a new habit that feels unnatural, performative and not part of something bigger,” Austen shares. “Connect with your values and understand what steps you practically need to take to achieve them.”

Next, get specific about how much time you can commit to new tasks. “Vague goals lead to vague outcomes,” Adhami outlines. “Saying you want to ‘get fit’ isn’t enough, you need to define what that looks like for you,” she continues. Perhaps it means going on a 15-minute walk a few times a week or testing out new weekend workout classes for fun. It’s a very individual choice. “Similarly, if your goal is to ‘save money’, does that mean you need to negotiate a pay rise or cut back on weekly spending? The more specific you are, the more actionable your goals become.”

Pat yourself on the back for the things that you’re already doing well and be honest with yourself about what you want to improve over time. “Sticking to improving fewer habits over time can help you feel less overwhelmed – try to identify 10 habits or less,” says Austen. “If your goal is to wake up early each morning, for example, choose a time frame that suits you and your circadian rhythm. Don’t force yourself to rise at 5am if unnecessary,” she elaborates.

“Before something can become a habit, it starts as a conscious choice. You need to decide what habit you want to cultivate and then commit to it,” Adhami shares. “If you want to feel less stressed, try incorporating mindfulness into your daily life – pick a specific time each day to meditate, whether that’s first thing in the morning or at night.” Patience and intention are both key. “It takes time for habits to evolve.”

If your plans don’t quite work out in the first instance, you can always give it another go and figure out what works for you along the way. “Inaction is the greatest risk of all,” says Adhami. “There’s no such thing as the right time to start. That ‘new year, new me’ mentality only lasts for a minute. By starting now, you can build momentum before the new year even begins,” she adds.

“Picking things you’re good at is often overlooked – set yourself up to win, pick a goal that nurtures your natural abilities!” Austen corroborates.

The ultimate goal of tapping into your winter arc is starting the new year on the right footing. It’s essential to find the right balance so your progress can last past the festive period. “January can be a challenging time for productivity because the festive hangover can trigger a period of low mood, often known as the winter blues. Research shows that procrastination is closely linked to mood regulation, which is why our mood can play a large role in our productivity,” Austen shares.

“You can’t sustain the exact same level of productivity all the time,” Adhami stipulates. “We all experience highs and lows when it comes to creativity and motivation – instead of striving for a robotic style of output, I find it helpful to lean into my natural rhythm,” she adds. “Personally, I’m more productive in the morning, so I tackle my most important work during that time and schedule meetings and collaborative tasks for the afternoon. By working with your body’s natural energy levels, you can balance your overall productivity and wellbeing.”

Also a fan of tracking your natural energy levels, Austen suggests asking yourself the following questions: When do I feel most creative? When do I find it easier to concentrate? When do I feel invincible? “You’ll notice reduced procrastination and increased sustained productivity when your energy and tasks close to your heart are in alignment,” she adds.

Take it easy on yourself; the fact that you’re actively working on your goals is something to be celebrated! “When it comes to self-care, no matter what your goal is, my top tip is to make sure you’re getting enough sleep. Nobody can perform at their best when they’re exhausted or sleep deprived. Make sleep non-negotiable!” says Adhami.

“Become your own hype woman and focus on the things that matter to you,” says Austen. Ultimately, the winter arc challenge is intended to be both enriching and fun; “you can change, iterate, glow up, move, thrive, at any time of year,” so why not start right now?