The ‘Great Lock-In’ Trend Uses Fall to Build Healthy Habits Before the Holidays

This fall, many people are turning the page well before January.

The “Great Lock-In” trend, which has gone viral on social media, involves taking advantage of the fall slowdown to tighten up routines, adopt healthy habits and reset before the holidays begin.

Fox News Digital asked top experts how to make the most of the season and truly “connect with it.”

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Start small and set realistic goals

Laurie Singer, a licensed psychotherapist and behavior analyst in California, said it all starts with identifying what you really want to achieve.

“Achieving a goal, no matter how small, keeps us moving forward,” she said.

Taking a 15-20 minute morning walk is a realistic goal as part of a fall reset. (iStock)

Singer recommends starting with “small, achievable, realistic goals” and using a weekly to-do list with five to 10 things you can check off and celebrate.

Some examples might include a 15-20 minute morning walk, eating a healthy breakfast, and writing down one positive thing that happened that day.

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“The physical act of checking off items will leave you with a positive feeling of accomplishment,” Singer said. These small successes build confidence, which then fuels the next step.

Focus on progress, not perfection

Dietitian nutritionist Lauren Harris-Pincus agrees that regular, realistic actions are key.

“Given that only 10% of Americans consume the recommended amount of fruits and vegetables per day, committing to adding one serving of produce per meal may be a simple goal that will provide multiple health benefits,” said New Jersey-based Harris-Pincus.

She also warned against perfectionism and guilt.

“We’re all human. Life happens, and it’s important to give ourselves grace when it comes to our own judgment and assessment of our success,” she said.

“Committing to adding one serving of produce per meal is a simple goal that will provide multiple health benefits,” advises a dietitian nutritionist. (iStock)

Avoid burnout by pacing yourself

Marc Santa Maria, vice president of group fitness at Crunch Fitness in New York, said one of the biggest mistakes is “going too hard, too soon.”

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“The ‘all or nothing’ approach often leads to burnout or potential injury,” he told Fox News Digital. Instead, Santa Maria recommends “meeting yourself where you are.”

Start with two or three 30-minute sessions per week, he recommends, opting for something simple and enjoyable, like walking or stretching. As you progress, add challenges and responsibilities, which could be a friend checking in, a shared goal, or a small reward.

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Singer recognized that burnout often stems from setting goals that are too ambitious.

“I see a lot of people abandoning their projects because they are only focused on the goal and not the process,” she said. “We must walk before we run.”

Anchor your goals in real life

Once you have defined your goal, it is important to anchor it in real life. Harris-Pincus recommends choosing just one nutritional habit, such as meal prepping or adding half a cup of beans to your daily diet to increase protein intake.

Small changes, accumulated over months, give real results, noted the expert.

Experts recommend starting with something simple and enjoyable, like walking or stretching. (iStock)

“Life gets in the way sometimes,” said the nutritionist. “We get sick, go on vacation, or find ourselves behind on a work deadline that exceeds our meal prep time. The key is to get back to your routine as soon as you can.”

For fitness, Santa Maria said, simplicity wins. He recommends scheduling workouts like dates and replacing your phone’s background with an inspiring photo.

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When life gets busy, he emphasizes the importance of prioritizing sleep.

“Consistent, sufficient sleep is one of the most powerful ways to support your body and its recovery,” the expert said.

For mental rest, Singer suggests scheduling daily micro-breaks — three to five minutes to breathe, think, or write down something positive.

Maintaining habits beyond the season

A real lockdown doesn’t end when the calendar turns, experts agree. Harris-Pincus says the goal is to make habits so natural that they become part of your daily life.

When life gets busy, experts stress the importance of prioritizing sleep. (iStock)

One of the best ways to transition without losing progress or falling back into old habits is to find other people who share your new lifestyle interests, Singer advised.

“If you want to eat healthier, consider signing up for a cooking class,” she suggested as an example. “If you like running, hiking or cycling, look for local clubs.

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“Surrounding yourself with like-minded people with similar interests provides support and reinforces choices.”

Most importantly, Singer said, “Don’t stop engaging in the activities that got you to where you are today. »