We are only a week into September and already summer feels like a distant memory. For some, fall is the season of hibernation with blankets, comfort TV and hot drinks on repeat.
For others, it is a final push to tick off goals before the year is out. That second camp has found its rallying cry on TikTok, where a new trend called the "Great Lock-In" is gathering pace.
I only paused for a few seconds on one video before TikTok’s algorithm decided I clearly needed more. Suddenly, my feed was flooded with creators pledging to lock in on their goals from September through December. The details seem to vary from person to person, but the essence is the same: hyper-focus on fitness, discipline and personal growth to end the year strong.
I am all for people wanting to better themselves and build routines that bring structure, but when the source is TikTok, I avoid jumping in headfirst. Instead, I turn to people who know what they're talking about.
I spoke to endurance sports expert James Rodgers for a fitness perspective, and to Nilou Esmaeilpour, a registered clinical counsellor and approved supervisor, to understand the psychological side of committing to a challenge like this.
James Rodgers is an endurance sports expert and running coach with more than 20 years of racing experience across running, triathlon and swimming.
Nilou is a registered clinical counsellor and approved supervisor, and the founder of Lotus Therapy.
What is the 'Great Lock-In' challenge?
The Great Lock-In is a TikTok trend where people commit to fitness, health and lifestyle goals from September through December. Unlike similar challenges such as 75 Hard, there are no clear set rules, so each person’s looks a little different.
With no single definition, it can be hard to know exactly what counts as a proper lock-in, which also highlights the risks of taking advice from social media at face value. However, this flexibility could actually work in your favor, as it allows you to create a version that fits your own routine, goals and abilities.
Below are the most common goals I have seen included in people’s agendas. I have left out specific numbers, so you can decide what is realistic and motivating for you.
- Work out a set number of times per week
- Set a daily step goal
- Drink a set amount of water each day
- Get a consistent amount of sleep
- Eat "clean"
- No alcohol or sugar
- Reach a daily protein target
- Read a set number of pages per day
- Do regular cardio
- Eliminate distractions (e.g., social media, TV, etc.)
- Increase your focus.
It is pretty hard to keep tabs on more than one goal at once. I'd suggest using a calendar or journal, or even one of the best fitness trackers, will help make it much easier to stay on top of everything.
What are the pros and cons of the 'Great Lock-In'?
Pros
The Great Lock In is designed to give people a structured way to lock in habits and see progress. Rodgers points out that one of the key principles when setting goals is ensuring they are SMART, which stands for "Specific, Measurable, Achievable, Relevant and Timely."
“The Great Lock-In excels at being specific and measurable,” he says. Rules like “10,000 steps daily” or “no screens one hour before bed” give clear, trackable targets. The four-month period (September to December) is often enough for new behaviours to become established habits.
Perhaps if you are thinking of taking on the challenge with little experience with fitness or routine building, you can also benefit from a broader focus on health, including consistent workouts, better sleep, staying hydrated and community support from others doing the same challenge online.
Rodgers adds that the timing from September to December (fall into winter) can make it easier to slot in changes, as often our routines can quiet down a little with the seasons.
Esmaeilpour chips in on the pros of the challenge and notes that this type of trend “resonates deeply with a very human desire for structure, responsibility and outwardly visible progress.” The challenge gives boundaries and measurable outcomes, which can feel empowering for many.
Cons
Rodgers warns that “some rules like complete elimination of sugar or alcohol may be too restrictive over this period, particularly as we approach the festive season.”
Too many rigid rules at once can lead to burnout, an all-or-nothing mentality, or stress, especially if the targets are not realistic for your lifestyle, such as nine hours of sleep for parents or double workouts for beginners.
Nilou adds that the trends can be daunting: “One may set a rule to exercise twice a day, stick to an extremely strict diet, or cut out recreation entirely, which can lead to physical exhaustion, stress, or even fear if rules are not always met.”
She also points out that social media can promote perfectionism and unhealthy comparisons, as creators online often post only their “perfect” progress.
In summary, the Great Lock-In can be a handy framework if you need some structure and accountability, but it isn't a one-size-fits-all fix. The rules can be intense, and going all-in might leave some people feeling more stressed than motivated.
Tips for anyone looking to take up the 'Great Lock-In'
If you are thinking of jumping on the bandwagon, the key is to focus on sustainable changes rather than going all-in on every single rule. As Rodgers points out, the four-month period is perfect for figuring out which habits genuinely improve your wellbeing.
“Use these months to identify which rules can be maintained long-term, rather than viewing December 31st as a finish line where all rules disappear,” he says.
Nilou Esmaeilpour echoes this idea of flexibility and kindness to yourself. She suggests working with incremental progress and personal utility, not rigid perfection. “A skipped day will not ruin everything,” she says. "Focus on overall health, including mental, emotional, and physical well-being, rather than just appearance or instant results."
Discipline isn't meant to be fun, but try to enjoy the journey. Train with a partner or a group if it motivates you, track intermediate goals and remember that lasting change comes from those habits that stick. It's also worth checking in with a medical professional before starting any new health or fitness routine.
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