The 'Winter Arc' challenge on TikTok is helping people achieve their New Year goals. Discover why it's become popular and follow these 4 tips to get started.

The "Winter Arc" challenge on TikTok is the current craze, with young individuals taking proactive steps towards their New Year's goals.

The TikTok account for Winter Arc is filled with videos of young people wearing dark-colored oversized hoodies and athleisure, exercising in the gym, or going for early-morning runs.

According to TikToker Carly Upgraded, in a video with 4.6 million views, "this is the time where people tend to let their foot off the gas and slow down."

Carly emphasizes the importance of being "laser-focused" on your goals during the Winter Arc to achieve a transformation by the new year. Her specific goals include waking up early, exercising and meal planning, reading books, and increasing her TikTok content.

Michael Baah, a celebrity fitness trainer, has worked with high-profile clients including Gary Lineker, Ezra Taylor, and Tasha Ghouri, and reveals that the now-viral trend has actually been around as a concept for years, despite its recent popularity.

Baah advised CNBC Make It that regardless of your area of focus, whether it's fitness or finances, you can set a challenge during the last quarter of the year to prepare for the upcoming year.

The Winter Arc simplifies the transition into your New Year goals by taking only 66 days to form a habit.

Starting your challenge early will help you get into your routine faster and avoid the distractions of the holiday season, as opposed to waiting until January 1st when you'll be dealing with leftover chocolate and Christmas treats.

While some TikTokers are embracing the trend of prioritizing their fitness during the Winter Arc, there is a concerning side to it, with some individuals taking it to the extreme and cutting off all romantic relationships, avoiding human contact, and going to the gym six days a week.

Malminder Gill, a celebrity therapist based in London, cautioned against setting extreme goals, stating that they are a form of "self-harm."

"She advised CNBC Make It that overcoming depression requires effort, social interaction, balance, and exposure to sunlight."

Here are four expert tips to create healthy, realistic Winter Arc goals:

Improve by 10%

According to Gill, going from zero to 100 immediately can lead to burnout, despite the beliefs of Winter Arc extremists.

She advocates for enhancing one's current habits, including diet, exercise, and social interactions, by making a 10% improvement.

Gill explained that this is better because it's easier to maintain and there's less likelihood of a cliff drop,

Gill recommends adding an extra 10 minutes to your gym workout or choosing not to add any sweetener to your coffee.

Baah, a fitness coach, advised "consistency over intensity" to reach the finish line.

He advised people to begin from their current level and not aim to become a gym enthusiast overnight. Consistency is key, he emphasized.

"Instead of working out for two to three hours every day, consider incorporating 15 to 40 minute workouts in the gym semi-regularly to maintain motivation after a long day at work."

Complete an internal check

Assessing your emotions and feelings throughout the year is crucial when preparing your goals.

""What energizes me, brings me joy, and depletes me?" asks Katia Vlachos, a certified coach and meditation teacher."

One of the best self-care practices is to check in with yourself and reflect on your thoughts before the world influences them, as described by Gill as an 'internal check' that encourages authenticity in feelings.

To recharge and grow, you could eliminate activities that drained you, establish boundaries, and focus more on habits that are beneficial.

'Well-formed goals'

At the year's end, individuals often reflect on unfulfilled goals, leading to feelings of guilt and shame, according to Gill.

To avoid guilt in this context, specifically this year, you need to accept it and focus on defining your goals and outcomes better for next year, as more manageable targets are less likely to cause these emotions.

"The reason for feeling guilt or regret about unachieved goals is likely due to the goals not being well-formed or well-defined outcomes. It appears that the goals were not aligned with one's life or thought through thoroughly, leading to potential obstacles or setbacks."

Vlachos, a life coach, highlighted the significance of establishing adaptable goals that align with your values, rather than rigid, quantifiable objectives. This approach allows you to adjust your goals as you evolve throughout the year.

"Our objectives should not restrict us, but instead inspire and propel us forward, fostering growth and preventing exhaustion."

Don't forget to 'nourish your soul'

TikTok's Winter Arc goals often emphasize physical and aesthetic aspects, while neglecting mental and spiritual well-being.

Vlachos stated that nourishing one's soul by engaging in activities that bring joy and happiness is as important as taking care of the physical aspects.

It can be more challenging to confront big emotional questions than to exercise.

Vlachos said that one way to connect with emotions is through meditation, which doesn't require a lot of time. Her preferred meditation technique is called "16 seconds."

She explained that you should inhale for four seconds, hold for four, exhale for four, and then hold for four more seconds.