Embrace the ‘Great Lock-In’: Fall’s Trend for Health Reset

As the autumn season approaches, many individuals are embracing a health reset known as the “Great Lock-In.” This trend, which has gained significant attention on social media, encourages people to establish healthier routines and habits before the holiday season begins. According to board-certified cardiothoracic surgeon Dr. Jeremy London, key indicators of longevity include VO2 max and muscle mass.

Experts in health and wellness are offering guidance on how to effectively “lock in” these positive changes during this transitional period.

Setting Attainable Goals

Starting with achievable objectives is essential for success. Laurie Singer, a licensed psychotherapist and behavior analyst based in California, emphasizes the importance of identifying specific goals. She notes, “The act of achieving a goal, no matter how small, propels us forward.” For instance, committing to a daily 15- to 20-minute morning walk can serve as a manageable goal that contributes to overall wellness.

Singer recommends creating a weekly task list filled with five to ten items that can be checked off. Simple actions, such as eating a nutritious breakfast or noting one positive experience each day, can foster a sense of accomplishment.

Progress Over Perfection

Registered dietitian nutritionist Lauren Harris-Pincus agrees that focusing on steady, realistic actions is crucial. She highlights that only 10% of Americans meet the recommended intake of fruits and vegetables. Therefore, aiming to add just one serving of produce to each meal can yield significant health benefits.

Harris-Pincus cautions against the pitfalls of perfectionism. “We are all human. Life happens, and it’s important to give ourselves grace,” she advises. Recognizing that setbacks may occur allows individuals to maintain a positive outlook on their health journey.

Avoiding burnout is another critical aspect of maintaining progress. Marc Santa Maria, Vice President of Group Fitness at Crunch Fitness in New York, warns against an “all or nothing” mindset, which often leads to fatigue or injury. He suggests starting with two or three 30-minute workout sessions each week, focusing on enjoyable activities like walking or stretching. Gradually increasing the challenge while incorporating accountability measures, such as a workout partner, can help sustain motivation.

Integrating Real-Life Habits

Once individuals establish their focus, it is vital to anchor these goals in real life. Harris-Pincus recommends selecting a specific nutrition habit to incorporate into daily routines, such as meal prepping or adding a half-cup of beans to increase protein intake. She emphasizes that small, consistent changes can lead to substantial improvements over time.

Life can sometimes disrupt even the best-laid plans. “We get sick, go on vacation, or fall behind on work,” Harris-Pincus points out. The key, she asserts, is to return to established routines as soon as possible. In terms of fitness, Santa Maria encourages scheduling workouts like appointments and even changing phone backgrounds to motivational images.

Prioritizing sleep is another essential component of health. “Consistent, sufficient sleep is one of the most powerful ways to support your body and its recovery,” he states. For mental well-being, Singer advocates for daily micro-breaks—brief moments to breathe, reflect, or jot down something positive.

Creating Lasting Habits

Experts agree that a successful lock-in extends beyond the autumn season. The ultimate aim is to make healthy habits so ingrained that they become second nature. Harris-Pincus suggests that connecting with like-minded individuals can facilitate this transition.

For example, if someone is focusing on healthier eating, joining a cooking class can provide support and reinforce positive choices. “Surrounding ourselves with individuals who share similar interests strengthens our commitments,” Singer explains.

Most importantly, she reminds individuals not to abandon the activities that helped them achieve their current state of well-being. By focusing on gradual progress and maintaining a supportive network, individuals can effectively lock in their health improvements as they navigate through the changing seasons.