What is the Winter Arc Challenge? The Viral Self

New Year's Day has long been regarded as the official start date for setting resolutions and getting serious about sticking to them . But what if you had a three-month head start?

If you think about it, prioritizing health and wellness goals ahead of the holiday season means you'll be coming into the new year with established healthy habits — which can go a long way toward helping your resolution become a reality.

The "Winter Arc" trend is all about spending the last three months of the year prioritizing self-improvement. Those who participate in the challenge focus on creating and sticking to healthy habits that promote physical health and mental and spiritual growth, establishing their routines well ahead of January's resolution season.

Curious about joining in on the trend? Here's everything you need to know about "Winter Arc," from how it started to how to participate (even if you're joining late).

What is the 'Winter Arc' challenge? "Winter Arc" is a 90-day challenge where participants use the last three months of the year to focus on personal development, health and fitness goals . The fall season often marks the start of colder, shorter days , where there's a tendency to stay in, hibernate and enjoy leisure holiday time off before the beginning of a new year. "Winter Arc" flips the script and encourages participants to establish healthy habits that can be utilized throughout the holiday season and will continue to serve them into the new year. Forming healthy habits is a time-consuming process. Studies show that creating new healthy eating habits can take around 66 days on average, with more challenging physical fitness routines taking up to seven months to ingrain. The "Winter Arc" challenge helps pave the way for success by getting a head start on this process.

Who started the 'Winter Arc' challenge? The phrase "Winter Arc" was coined by Carly Berges, a 27-year-old Miami-based self-development influencer known as on TikTok. Berges posted a video in which she discussed her personal plans for "Winter Arc," challenging the long-held idea that the last three months of the year must be a time of complacency until the new year begins.

Starting on October 1st, there are three months or 90 days until the end of the year to get 'super laser-focused on your goals, personal development, growth,' Berges explains in the video. She acknowledges that these are the months when many people slow down and "let their foot off the gas" because it starts to get colder and darker earlier." She says that "Winter Arc" participants will become better versions of themselves by forming new mental, spiritual and physical habits.

The TikTok video has received 4.6 million views since it went live on September 29th, and almost half a million videos have been posted under the #winterarc hashtag.

What are the benefits of 'Winter Arc'? As Dr. Shakira Espada-Campos , psychotherapist and Chief of Behavioral Health at MD Live by Evernorth, explains, "Winter Arc" encourages a mindset shift during the holiday season. "The benefit of the Winter Arc trend is that it rewires our approach to the winter season," she explains. "Instead of hunkering down and enduring the cold, the 'Winter Arc' trend turns the season into a period of intentional personal growth." It's not just about 'getting through' the holidays, but, instead, actively shaping who you want to be.

According to Espada-Campos, the sense of agency and purpose that comes with "Winter Arc" can help to counteract the typical emotional heaviness the colder months might bring. "Each little goal you hit can boost your confidence and remind you that you're moving forward, even in the quiet months," she explains. Though "Winter Arc" can help support mental health and wellness, Espada-Campos says it's important to remember that it's not a substitute for professional help for those experiencing symptoms like persistent low mood, increased fatigue or sleepiness, as these could be symptoms of Seasonal Affective Disorder (SAD). "It's always a good idea to seek professional help if the issues you're experiencing are ongoing," she adds.

'Winter Arc' goal examples "Winter Arc" goals typically focus on setting targets for eating healthy, physical fitness, improving your mental health and relationships with others.

In the original video, Berges outlined some of her own Winter Arc goals:

Getting up earlier. Berges' end-of-year goal was to shift her wake-up time to 5:30 a.m. to get more out of her day. She plans to gradually achieve this shift by moving her alarm clock to 6:30 a.m. from her typical 7:15 a.m.

Committing to a workout and nutrition plan. Being more intentional about her workout frequency, types of workouts and caloric intake to see noticeable changes in her body also made Berges' list.

Journaling. To evaluate her daily thought patterns, Berges committed to journaling in the morning and evening to help clear her mind and better her mental health.

Reading more books. Berges wants to make more time for reading and has set a goal of reading four books over the next three months.

Cultivating a stronger sense of self. In her description of "Winter Arc," Berges noted the trend was also about recreating your identity and "reprogramming your mind to be in alignment with that version of you." She plans to refocus herself to work toward her idea of success.

Since the initial video was posted, TikTok users have shared their own "Winter Arc" goals. Some participants, like , have broken their goals into mental, spiritual and physical categories. Others have smaller, more streamlined goals like going outside to soak up at least 10 minutes of sun daily or going to bed earlier.

No matter where you start, it's important to note that everyone's "Winter Arc" may look different. "Avoid comparing your Winter Arc journey to others," says Espada-Campos. "Any form of self-improvement, no matter how big or small, can have a meaningful impact."