Who started the “Winter Bow” challenge?

The phrase “Winter Bow” was coined by Carly Berges, a 27-year-old self-improvement influencer from Miami known as @carlyupgraded on TikTok. Berges posted a video in which she discussed her personal plans for the “Winter Arc,” challenging the long-held notion that the last three months of the year must be a period of contentment until the new year begins.

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

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

What are the benefits of “Winter Arc”?

That Dr. Shakira Espada-Campospsychotherapist and Head of Behavioral Health at MD Live by Evernorth, explains, “Winter Arc” encourages a shift in mindset during the holidays. “The benefit of the Winter Arc trend is that it reframes 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 time 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 the “Winter Bow” can help counteract the typical emotional heaviness that the colder months might bring. “Every goal you touch can boost your confidence and to remember to move forward, even in the quiet months,” she explains. While Winter Arc can help support mental health and well-being, Espada-Campos says it’s important to remember that it’s not a substitute for professional help for those experiencing symptoms such as persistent low mood, increased fatigue, or drowsiness, as these could be symptoms of Seasonal affective disorder (SAD). “It’s always a good idea to seek professional help if the problems you’re experiencing are ongoing,” she adds.

Examples of “Winter Bow” objectives.

“Winter Bow” goals usually focus on setting goals for healthy eating, fitness, improving mental health and relationships with others.

In the original video, Berges outlined some of his own Winter Bow goals:

1. Waking up earlier. Berges’ year-end goal was to change his wake up time at 5:30 am to make the most of her day. She plans to gradually make this change by moving her alarm clock to 6:30 a.m. from her usual 7:15 a.m. time.
2. Employing a training and nutrition plan. Being more intentional about her training frequency, types of workouts, and caloric intake to see visible changes in her body also made Berges’ list.
3. Journaling. To assess his daily thought patterns, Berges set out logging morning and evening to help clear their minds and improve their mental health.
4. Reading more books. Berges wants to make more time for reading and has set a goal of reading four books in the next three months.
5. Cultivating a stronger sense of self. In her description of the “Winter Bow,” Berges noted that the trend was also about recreating your identity and “reprogramming your mind to be in alignment with that version of you.” She plans to reorient herself to work towards her idea of ​​success.

Since the original video was posted, TikTok users have been sharing their own “Winter Arc” goals. Some participants such as @mahima.pthey divided their goals into mental, spiritual and physical categories. Others have smaller, more simplified goals, such as getting outside to enjoy at least 10 minutes of sunshine each day or going to bed earlier.

No matter where you start, it’s important to remember that everyone’s “Winter Bow” can 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 significant impact.”