This fall, many folks are looking to refresh their routines before January. The trend called the “Great Lock-in” has gained traction on social media. Essentially, it’s about using the slower pace of fall to tighten up your habits, develop healthier practices, and get ready for the holiday season.
Experts were consulted about how to make the most of this time and effectively “lock in.”
Start small and set realistic goals
Laurie Singer, a psychotherapist from California, emphasizes the importance of figuring out what you genuinely want to achieve. She notes, “Achieving even a small goal pushes us forward.”
She suggests beginning with “small, achievable goals” and maintaining a weekly task list with five to ten items you can check off. Celebrating these completed tasks is beneficial.
Simple ideas include taking a quick 15-20 minute walk in the morning, opting for a healthy breakfast, or jotting down one positive thing from your day.
According to Singer, ticking off tasks gives a sense of accomplishment. These small wins build confidence, driving you to tackle the next challenges.
Focus on progress, not perfection
Registered dietitian Lauren Harris Pincus agrees that maintaining steady and realistic actions is crucial. She points out that only about 10% of Americans consume the recommended daily servings of fruits and vegetables. Perhaps trying to add one serving of produce to each meal could yield multiple health benefits.
She also highlights the need to avoid perfectionism and guilt. “Life happens. It’s essential to grant yourself grace regarding self-judgment and defining success,” she advises.
Avoid burnout by going at your own pace
Mark Santa Maria, a fitness expert from New York, warns against the tendency to push too hard too quickly. He notes that an “all or nothing” mindset can lead to burnout and even injury. Instead, he suggests easing into it—start with short sessions a couple of times a week, focusing on enjoyable activities like walking or stretching. As you grow comfortable, you can gradually take on more.
Santa Maria believes that accountability from friends might help, as can setting small rewards along the way. Singer concurs, stating that overly ambitious goals often lead to burnout. “You must walk before you run,” she says.
Anchor your goals in real life
Once you’ve defined your focus, tying it to real-life actions is beneficial. Harris Pincus recommends specific changes, for instance, adding protein-rich ingredients like beans into meals. Even small changes can lead to significant results over time.
“Sometimes life interferes,” she adds. Illness, vacations, and missed prep times all happen. The vital part is to return to your routine as soon as you can.
When it comes to fitness, simplicity is key. Santa Maria encourages scheduling workouts like appointments and even changing your phone’s background to something motivational.
Prioritizing sleep is another crucial factor for coping with busy times. Continuous sleep supports recovery and overall health, according to experts.
Establish habits that transcend seasons
Experts assert that true success doesn’t stop when the seasons change. Harris Pincus points out that the goal is to integrate these habits naturally into your daily life.
To maintain your progress, it might help to connect with those who share similar lifestyle goals. If healthy eating interests you, perhaps consider joining a cooking class. If you prefer running or biking, local clubs can be a great option.
“Being around like-minded individuals can foster support and enhance your choices,” Singer explains. Most importantly, she adds, “Keep engaging in the activities that led you to where you are now.”
