Got three months? You can conquer the world. That’s (almost) the promise of the winter arc challenge, a trending Google Search term and trend late last year that’s showing a resurgence as 2025 chugs into cold weather months. I consulted experts—therapists, hormone doctors and fitness experts—for guidance on how to start and continue this wellness until completion. Here’s what I learned—maybe it will inspire you to challenge yourself like it did me.

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Meet the Experts

• MK Clarkin, LCSW, LMSW, is a therapist and Executive Clinical Director of LifeStance Health.
• Mike Kocsis has an MBA with a focus on healthcare administration and is an entrepreneur and medical case manager for Balance My Hormones which offers medical services in the UK and Europe.
• Mia Luo is a Fitness Expert Manager at Merach, a home fitness equipment maker.

• Cook more at home: “Not only will cooking at home more often save you money, choosing whole, fresh ingredients provides your body with the nutrients it needs to support digestion and gut health, promote a healthy metabolism and even improve brain function,” Kocis says. He advises people to treat meals as a mindful ritual, rather than something you have to do, to build consistency.
• Meditate: Meditation calms the HPA axis (aka the hypothalamic-pituitary-adrenal axis, a hormone superhighway), which reduces stress, improves memory, reduces blood pressure, helps with emotional regulation and even supports immune function. Start with a few minutes a day, gradually increase the duration over time. You can combine it with an existing habit, like adding it to your pre-sleep routine to make it easier to begin, and make it stick suggests Kocsis.
• Decrease alcohol consumption: No surprise, the hormone expert isn’t a fan of overindulgence. “Alcohol raises blood sugar, affects gut health, slows muscle repair, increases inflammation and impairs hormone balance,” he says. So setting an intention to be more mindful of your intake and reduce consumption makes good sense in a season where alcohol consumption often rises.
• Prioritize sleep hygiene: “Consistent, quality sleep is essential for mood and metabolism, as well as energy levels,” Kocsis says. Create a relaxing pre-sleep routine, limit screens for at least an hour before bed and set a regular sleep/wake time.
• And set a screen-down intention: Clarkin endorses upping activities that don't involve scrolling or using screens. “Perhaps we set the winter arc rule of finding a new hobby or investing in relationships. This can be especially helpful throughout the cooler, darker seasons when the sun sets earlier and many of us feel lonely or down during the winter months,” she says. “Engaging in this winter arc rule could look like spending one day a week taking a pottery class or calling a sibling every Tuesday night to check in.”
• Get outdoors: “Sunlight boosts vitamin D levels and serotonin, and aligns your circadian rhythm which is crucial for your sleep cycle,” Kocsis reminds me. “When the hours of daylight of shorter in the winter, it's more important than ever to get outdoors and get some sunshine; even a quick 10-to-20-minute morning walk can make a big difference.”

My Takeaway

After speaking with all the experts, I came away inspired not to train for a half-marathon, but instead to set small, doable goals for every other day that would help lift my spirits to counteract the seasonal affective dip I know is coming. Who knows how it will go, or if I’ll evangelize about the experience on social media like so many people I follow. What I do know is just the contemplation of easy and doable goals…well, that’s already making me hungry to feel happier and healthier well ahead of any resolutions down the road. Challenge, accepted!

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