Hey, Sunshines!
The cold season doesn’t have to mean hiding indoors and watching life pass by. From October 1st to January 1st, I’m inviting you into a Winter Arc Glow-Up — a season of transformation through consistent, intentional habits. No extremes, just daily practices that compound into real change. Let’s break it down.
The Promise
Three months of small, deliberate choices that compound into a noticeable difference. No crash diets. No toxic hustle. Just a set of rules, a no-list, and daily rituals that actually stick.
Core Rules
Sleep Like It Matters
- Aim for 7-9 hours of sleep.
- Sleep by 10PM and wake up by 7AM.
Consistent sleep gives you energy, focus, and better recovery.
Move On Purpose
- Work out 4–5 times a week .
- 8 000 – 10 000 steps daily — walking, errands, or intentional movement keeps your body active.
- Mix strength, cardio, or calisthenics.
Movement builds strength, confidence, and energy.
Eat to Build
- 80% / 20% food rule — eat healthy 80% of the time, enjoy 20% guilt-free.
- Prioritize protein each meal (roughly the RDA is ~0.8 g/kg as a floor; active people need more).
Eating well boosts energy, mood, immunity, and overall health
Limit Passive Scrolling
- Replace it with learning, creating, or rest.
- Set the screen time and limit social media.
Doomscrolling isn’t just a time-sink — it can affect mood and sleep.
Read Daily
- Try to aim 10 pages per day.
Fill your brain with knowledge, inspiration, or creativity.
Study Consistently
- Even 30-60 minutes of focused learning and forget not procrastinate!
Studying regularly improves knowledge, memory, and future opportunities.
Drink Enough
- Drink at least 2L of water daily.
Hydration keeps your skin clear, supports digestion, and prevents fatigue.
Journal Daily
- Write down little things: what happened, what you’re grateful for, and what went well.
Gratitude journaling shifts your perspective and helps you notice growth over time.
Cold Shower
- If you’re new, start with twice a week. Once you adjust, you can increase it — a quick cold rinse every morning.
Boosts circulation, alertness, and resilience.
Lock In
- Try to show up every day and stay focused on the goals you want to reach.
Commit fully and stay consistent – no excuses.
Restrictions
A glow-up is as much about removing bad habits as adding good ones:
No all-nighters – sleep comes first.
No nightly junk-food binges – occasional treats are fine; daily habits are not
No endless scrolling or passive social media binges. – protects time and focus
No toxic people and gossip. – protects mental energy
No sugar — cutting refined sugar improves energy, focus, and skin.
No distractions — limit social media, notifications, and anything that steals focus.
No alcohol – supports sleep, energy, and discipline
Rituals & Projects
Daily Micro-Habits
Morning
- Wake up early, hydrate, skincare, stretch, walk and work hard.
Daytime
- Balanced meals (80/20), aim enough steps, limit distractions.
Evening
- Finish your works, 10 pages of reading, journaling, skincare, sleep early.
Weekly Rituals & Projects
- 2 strength workouts + 1 cardio session 1 long outdoor activity (ice skating, market, nature walk)
- 1 creative block (journaling, photography, drawing, music)
- Self-care Sunday: hair mask, skincare, clean sheets, weekly planning
Month-by-Month Focus
October
- Reset: Build your foundation. Lock in sleep, water, steps, and 1–2 habits.
November
- Build: Increase consistency, solidify workouts, nutrition, and reading routines.
December
- Celebrate & Reflect: Track progress, polish style, and write goals for 2026.
💡 Remember
Perfection isn’t the goal. You might miss a workout or indulge a little — it’s okay. What matters is sticking with your Winter Arc and creating momentum.
If you stay consistent for 90 days, you’ll have: A stronger, more toned body Healthier skin and hair A solid sleep and nutrition routine Mental clarity, focus, and spiritual growth A personal project or skill developed Confidence and energy to step into 2026 fully charged. This winter, don’t just survive the cold — glow through it.
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