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Zuletzt aktualisiert am 29.04.2026
The social media trend is entering its next phase. This year, too, many people want to use the quiet winter months to create their own [social media profile/project]. Winter Arc To experience it. What is it? The Winter Arc is a global trend where people use the cold season not for lounging around, but actively for self-reflection and personal development. The goal? To start the new year feeling refreshed and energized, with a real glow.
We at Vetain are big fans of self-improvement and in this article we want to show you how you too can benefit from the Winter Arc. We'll guide you through the next few months.
This blog post is part of our series "Get through the winter safely with Vetain", which will accompany you through the next few months and show you how to get through the winter well.
Your Knowledge To Go: Winter Arc
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The Winter Arc is your personal way to actively spend the quiet season Self-reflection, healthy routines and new habits to use that. Goal: Start the new year feeling strengthened, balanced and motivated.
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Some Ideas for your Winter Arc These include: a balanced diet, drinking enough fluids, regular exercise, stress management, good sleep, and mindfulness. & Reflection and digital detox.
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Habit Tracker can help you build new habits and stick with them. & to successfully design your arc.
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Your Winter Arc doesn't have to look perfect – small, sustainable steps often get you further than radical changes. Do what's for you functions.
How does the Winter Arc work?
In the Winter Arc, you set various personal goals or challenges in areas where you would like to improve yourself. What exactly those are is entirely up to you. individually and while for some sports & While nutrition might be the focus for some, meditation and regular self-reflection might be more important to others. Try to implement these challenges as best you can over the next few months so you can start the new year feeling refreshed and ready to go.
They are, so to speak, New Year's resolutions, Just that they aren't decided on New Year's Day and hopefully they'll last longer than two days! ;)
We have the 7 best ideas focusing on nutrition and sports & Wellbeing Here are some ideas on how you can start your Winter Arc. The most important thing to remember is: you don't have to implement all seven ideas – just see what sounds interesting and feasible for you. The most important thing is to focus on yourself and your needs, and to individually determine what feels right and is possible for you.
Idea 1: Balanced diet
You hear and read it everywhere – a balanced, vitamin-rich diet is essential, also for your Winter Arc. And although most people actually know what constitutes a healthy diet (fruits, vegetables, legumes, whole grains, etc.), putting it into practice is often not so easy. In everyday life, you often have little time to delve into a new way of eating, or you haven't yet found the right healthy recipes that you also enjoy. Add to that the countless guides, gurus, and tips on the internet about what you can and can't eat! The problem: what one person thinks is great, the next person finds absolutely terrible. And before you know it, even the overwhelming amount of information can be overwhelming.
We have, of course, joined the ranks of those offering advice. and a short article about balanced diet Written in a fun way! In this article, we'll show you how a balanced diet without restrictions can be enjoyable and delicious, and how you can easily implement it step by step.
In addition, many also resort to... Dietary supplements, to simply increase their nutrient intake. Does that sound interesting to you?
Here you can find out which supplements might be of interest to you: Which dietary supplements should one take?
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Idea 2: Drink enough water
As Grandma used to say: The brain needs to swim. So it's important to drink plenty of fluids. The best drink for us is, of course, water. But unsweetened teas, water with fresh fruit, fruit spritzers, or... Protein Sodas They contribute to fluid intake and make it easier for even those who don't usually drink enough to stay hydrated. A cup of tea now and then also warms you from the inside, which is wonderfully pleasant in the colder months.
The DGE recommends drinking about 1.5 liters a day.
Vetain's tip for the Winter Arc: If you simply forget to drink, drinking reminder apps can remind you to drink water. beautiful bottle It also motivates you to drink, and you can always take your drink with you everywhere.
Idea 3: Regular exercise
Exercise in the winter arc? It's getting worse, I know! ;) Sufficient exercise – preferably outdoors – is important for your entire body and mind. With enough exercise and sport, you can not only build muscle, lose weight, and change your appearance, but also do something good for your mental well-being.
We have already written an article on the topic of exercise, in which we explain exactly what the official exercise recommendations are and how you can implement them in your everyday life.
Click here to read the article: How often should I exercise? The exercise recommendations explained..
And even if it often takes some courage to venture out into the cold winter air – after a winter walk you simply feel good, your head is clear and you really look forward to a warm cup of tea and a gingerbread on the sofa.
Try to get yourself moving 2-3 times a week – it will soon become routine.
Idea 4: Stress management
Stress is pure poison for your body, but unfortunately, it's an everyday occurrence for many. Why not try a new way of dealing with stress instead of just scrolling through TikTok for hours? ;)
Relaxation techniques like breathing exercises or meditation are very popular. Or, if you don't have the headspace for that, even small "me time" moments in everyday life can work wonders. A cup of tea in a quiet moment, a relaxing bath in the evening, or a few deep breaths often make us feel better. Why not update your to-do list and simply postpone some appointments and tasks that aren't urgent until next year or spring? Lists are also something that always helps me – I keep everything (appointments, thoughts, to-dos) on lists. This frees up mental space and organizes my thoughts.
Idea 5: Good and sufficient sleep
Getting enough good quality sleep is important for being fit, rested, and active in everyday life. During this rest period, your body regenerates.
Experts recommend 7-9 hours of sleep per night (and not just during the winter months). But good sleep involves much more than just sleeping long enough. Good sleep hygiene is at least as important for staying fit through the cold season, as it directly impacts the quality of your sleep. And we all know the feeling – even after sleeping a solid 8 hours, you wake up the next morning feeling unrested and incredibly tired.
Good sleep hygiene includes:
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A regular sleep-wake rhythm: Try to go to bed at the same time every day and get up at the same time every morning. Of course, exceptions are always allowed!
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A quiet, dark, and cool sleeping environment: Darken your bedroom and air it out briefly before going to bed. Many people sleep best at 16-18 degrees Celsius, and fresh air is always beneficial.
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No blue light before bed.: Put away your phone, laptop, and anything else with screens about an hour before bedtime. This allows your body to properly wind down and prevents it from being artificially kept awake. Instead, read a book, listen to an audiobook, or do some yoga.
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Abstaining from caffeine and alcohol & large meals before bed: It can be especially helpful to avoid these things in the hours before bedtime. They can be stimulating and disrupt sleep – exactly the opposite of "staying fit through the winter"! ;)
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A relaxing evening routine: Create an evening ritual for yourself. Light a candle, get ready in a cozy way, and maybe use a warm hot water bottle. Soon, your body will recognize that it's bedtime based on these simple things, and you'll automatically feel tired and sleepy.
Idea 6: Reflection & Mindfulness
Take a quiet moment to reflect on what aspects of your life you are currently satisfied with and where you see room for improvement. This could include relationships, lifestyle choices, or even personal qualities. Also, think about your dreams and goals and consider what you need to do to achieve them.
Feel free to write down how you are currently feeling and how you are doing in everyday life, or start journaling.
This way you can find out relatively quickly what you might be missing in life and what you can do to have a proper Winter Arc.
We should write a separate blog post about mindfulness. Try to notice and appreciate the little things in everyday life. Unfortunately, this often gets lost, and we take so much for granted. Whether it's a delicious cup of coffee, a small flower growing by the roadside, or the warm rays of sunshine on your face.
Tip 7: Digital Detox
Winter, with its Winter Arc, is the perfect time of year to take a short break. A little digital detox helps you clear your head, reduce sensory overload, and be more present in the moment. This doesn't have to mean a complete social media shutdown – even setting aside dedicated offline time, having phone-free evenings, or turning off unnecessary push notifications can make a huge difference.This way you create small islands of peace and quiet and quickly notice how much clearer and more relaxed you get through the winter.
Our hack: Habit Tracker
If you're still lacking a bit of motivation and support, I can recommend our digital habit tracker. In our habit tracker, you can record your own goals and to-dos, and thus develop new habits step by step that you'll actually stick to. Vetain Habit Tracker It makes it easier and more personalized than ever before to visualize, reflect on, and improve your routines. It combines elements from a daily tracker, a monthly habit tracker, and a yearly goal tracker.
You start by defining your goals – and can adjust or expand them at any time. Then you break them down into small, achievable steps: daily, weekly, or monthly habits that gradually lead you towards your big goal.
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This way, healthy routines no longer become a chore, but a motivating challenge that can actually be fun. With the tracker, you can develop solid routines during your Winter Arc and maintain them even after the Arc is over.
Conclusion
Ready for your Winter Arc? Then you should get started right away.
Just a quick reminder before you start your transformation: We all tend to want to implement too much too quickly. But maybe you don't need to implement your ideas perfectly; instead, approach them in small steps: Eat an apple every day or make yourself a fresh salad. Go for a long walk on the weekend or put your phone away a little earlier in the evening – all without pressure. How does that sound to you? Your Winter Arc doesn't have to look perfect on the outside, but it should help you grow personally.. And for many, a slow, sustainable change is easier and more realistic than a 180° turn overnight.
If you would like to learn more about nutrition, sports & If you'd like to read about lifestyle, feel free to check out our Blog over.
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
literature & Sources
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Federal Institute for Public Health (BIÖG) on infektionsschutz.de (Updated in 2025). Handwashing protects.
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Federal Centre for Health Education (ed.) (2006). National recommendations for physical activity and exercise promotion. In: Research and Practice of Health Promotion, Special Issue 03.
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DGE (o.J. DGE recommendations: It's best to drink water.
