The Great Lock-In: Building Habits That Stick

Instead of waiting for January 1st, TikTokers are now locking themselves in new routines to build healthier habits. Here's how to stick to them, according to experts.

TikTokers are going hard for a sprint of time, from September 1st to December 31st. As its inventor, Tatiana Forbers, says in a viral video, it is 'more than enough time to change your life.'

@_tatianaforbes Never underestimate the power of a SPRINT and how it can transform your self confidence… which leads to the long term change you want. Lmk if I should make this a series 🤘🏾 #thegreatlockin #winterarc #greatlockin #selfconfidence #womensupportingwomen ♬ original sound - _tatianaforbes

The users' goals include fitness, finance, or career, and sometimes all combined. Others report quitting harmful habits like drinking alcohol and smoking, or simply taking small steps like consuming more water throughout the day.

However, it may be easier said than done. About three in 10 Americans make New Year's resolutions, and only about 9% keep them.

How do I make new habits last?

Robert Bell, a licensed professional counselor, tells WellnessPulse that change doesn't have to happen through huge, dramatic shifts. Instead, small, consistent steps lead to real transformation, while our mindset and emotional patterns influence whether habits stick.

"One of the most effective strategies is to anchor new habits to your values. When we connect a behavior, such as journaling or movement, to something deeply meaningful, like reducing anxiety or feeling more present with loved ones, it becomes less about checking off a box and more about living in alignment with what matters most," he says.

The biggest mistake when trying to build new habits is being too ambitious and burning out, according to Brianna Halasa, a licensed therapist.

Your brain resists big, sudden changes. When changing behavior, consistency is more important than results. Just making it to the gym is more important than how much you work out because the consistency makes it more likely you'll keep returning.

Brianna Halasa

Halasa recommends focusing on the feeling rather than the result, because people tend to stick with habits that make us feel good.

"Pay attention to how the action makes you feel afterwards. Acknowledging the positive feeling reinforces the habit loop in your brain. You're not just meditating – you're buying yourself a moment of peace," she explains.

Bell says that each success rewires the nervous system to expect that change is possible. Therefore, he advises using self-compassion and motivation instead of self-criticism.

"Research shows that beating ourselves up after a 'slip' makes us more likely to quit," he explains.

There is a common belief that it takes 21 days to develop a new habit, but it isn't based on rigorous science. A 2009 study suggests the time frame of 18 to 254 days, depending on the individual.

Have patience with exercising

Exercising more is among the most common New Year's resolutions. This comes as no surprise, because physical activity has been linked with a lower risk of conditions such as cardiovascular disease, diabetes, and some cancers. Moreover, it has been shown to improve sleep and physical health.

Adults need at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, according to the Physical Activity Guidelines for Americans.

However, data suggests that about half of new gym goers give up on fitness within the first three months.

Ed Gemdjian, a general manager at The Gym Venice, says a very common mistake beginners make is trying to pick up where they left off and wearing themselves out, which leads to losing motivation. Another common mistake is training without a plan or focus on form and recovery.

He recommends starting in a controlled private setting with two to three total-body sessions per week. To keep progress steady and safe, total work should be increased by about 5-10% per week.

Tracking sleep, steps, protein, and session notes to learn what works for your body can help stay consistent and motivated, Gemdjian says.

Despite feeling improvements in sleep and energy, many lose motivation to exercise due to a lack of visible results in terms of appearance or weight loss, according to a 2018 study.

Gemdjian always reminds clients that it took them years to drift from healthy habits, so rebuilding strength, mobility, and energy will reasonably take months, not days.

We must shift focus to process goals they can win weekly, like sessions completed, steps, total volume increase from session to session, a PR on a compound movement, sleep quality, and nutrition improvements, rather than only the scale.

Ed Gemdjian

The takeaway

The Great Lock-In trend on TikTok refers to focusing on your goals from September 1st to December 31st instead of waiting for the New Year.

To achieve the real transformation, experts recommend taking small and consistent steps. It is also important to anchor new habits to your values and focus on the feeling rather than solely on the result.