12. Winter Arc
What’s a winter arc?
the trend we are all seeing on TikTok this year…”The winter arc”.. what is it? A winter arc represents the period of time of personal growth and transformation during the colder months. It is about embracing the energy that comes with the colder season of reflection and renewal by focusing on habits, wellness, and self-care before the year ends.
My winter arc goals:
relationship w/ food:
GOAL: By the end of the year, I will become more mindful around how and what I eat.
let’s make it SMART:
specific: develop mindful eating habits
measurable: get a 5 minute journal and track late-night eating patterns, identify triggers, and replace them with healthier coping mechanisms by incorporating mindfulness practices (like journaling or meditation) at least three times a week by December 31st.
Attainable: I am not expecting perfection, I am expecting for me to have ways to mindfully eat and connect with my food and actively practice them on a daily basis (not the absence of binges but the presence of connection)
Timeline: deadline - Dec 31st
micro-habits to get me there:
before a meal connect with myself and ask “how do I want to feel after this meal? calm, nourished, fulfill a craving, etc” then after the meal check back in, do you feel this way? why/why not?
plate all of your food, yes even the crackers or carrots, no eating standing in the kitchen.
turn off the TV and actually eat your meal
eat with you different hand
start working with Shira
after dinner, 1 night per week just have tea
when you feel the urge, remind yourself that you have a choice, talk to your future self
write letters to your future self 1x per week
plan balanced meals and meal prep once a week
keep a food journal to track emotional eating triggers and create awareness (track 5 days a week)
Feel healthier and lose weight without deprivation
goal: lose weight in a sustainable and non depriving way
Specific: lose 5 pounds by Jan 15th, aiming for a weekly calorie deficit of 500-700cal and focusing on what I can add vs take away as well as portion control
measurable: weigh myself and loosely track macros for cal deficit as well as protein goals
micro goals
focus on eating whole foods (80/20)
focus on portion control and slowing down eating
reduce stress and shift mindset
Goal: by the end of the year, I will feel less stressed. I will not have to be busy and stressed to survive. I will have a more regulated nervous system.
Micro Habits to get me there:
wake up and have 10-15 minutes for meditation or breath work (daily) - Open or MWH
schedule short breaks in my day to get outside and sit with myself
set a timer for 9:00 and do absolutely no work after that alarm goes off
allow time for potato chip activities
go on a walk at least 1x a day
Grow friendships
goal: by the end of the year, I will feel a close relationship with friends at SMU
Micro-habits to get me there:
schedule a weekly dinner or walk date with a friend
be the planner for a big event 1x per month
Build muscle and lose fat:
Goal: by the end of the year i will have increased muscle mass and decreased body fat.
micro habits:
strength training 4x per week (Monday=Jayce, Tuesday=lower body, Wednesday=Jayce and cardio, Thursday=upper, Friday=cardio, pilates)
Increase protein to at least 95g a day (track it in macro habits)
have CHOMPS for snacks, make sure to have 3 meals a day focused on protein
main goals:
practice mindful eating habits at least 1x a day
track my emotional eating and food in a journal at the end of the day and reflect (5 minute journal)
track protein and get 100g a day
strength train 4x a week
plan fun events with friends 1x a week
With these goals, I want to plan the big things into my calendar and then each day chose 3 micro-habits to implement that can get me to the main goal.