What's Up With "The Great Lock-In?"

Something I find frustrating about New Year's resolutions is that there's not always a clear end date. I tend to set a goal at the start of the year and then just kind of... forget about it. New Year's resolutions can lack urgency or structure, which could be part of the reason people (::raises hand::) drop them so easily. So, despite being a TikTok-less millennial, when I heard about The Great Lock-In, I was intrigued. 

What is the Great Lock-In?

The Great Lock-In is a TikTok trend that encourages people to, well, lock in on their goals and wrap up them up by the end of the year. It technically started on September 1, and runs until December 31, giving you the final quarter of the year to make good on your self-care promises. But even though the countdown has already begun, there's nothing stopping you from jumping on the bandwagon right now — I know I am! 

To participate in the Great Lock-In, all you need to do is make a list of the things you'd like to accomplish before the end of the year, then create a plan to get 'er done. To learn more about how to optimize your, er, locking-in, I chatted with three people who literally specialize in setting and achieving goals. 

What are the benefits of "locking in"?

According to Board-Certified Health Coach and Speaker, Alex Colkitt, NBC-HWC, "locking in” creates a healthy sense of urgency. "When there’s a precise end date, your brain naturally prioritizes what matters most," explains Colkitt. "You stop procrastinating and start focusing on progress, rather than perfection. I see this with clients all the time. Once they set a short timeline, they take consistent action because the finish line feels tangible."

Colkitt adds that there’s also a mindset shift that happens when you decide you're finishing the year off strong. "It turns the last few months of the year into an opportunity instead of a write-off," she says. "Instead of coasting into the holidays and telling yourself you’ll start again in January, you get to end the year with momentum and confidence. This is really the process of building the habit of showing up."

Tips for creating your goal list

Colkitt says to start with clarity: what exactly does success look like for you? "Vague goals like ‘get healthier’ or ‘be more consistent’ don’t give your brain a target," she says. "Be specific enough that you can measure progress each week."

Also, Colkitt explains that you should pick goals that are realistic given your season of life. "Maybe now isn’t the time to train for a marathon, but it’s a perfect time to build a consistent 20-minute movement habit. Locking in doesn’t mean overcommitting. It means getting laser-focused on what’s achievable and aligned right now," she says.

One easy way to get specific is to categorize your goals into groups, such as fitness, nutrition, work, or relationships. 

How to lock in on your fitness goals

Dyan Tsiumis, CPT and Accountability Coach at All Out Training, says the first step in locking in on your fitness goals is getting crystal clear on your "why" and how you want to feel: stronger, calmer, more confident, consistent, release stress, etc.

"Once you know your 'why,' I've found that clients are much more successful when they create S.M.A.R.T. goals. Specific, Measurable, Achievable, Relevant, and Time-bound," she says. "When you have a tangible goal it's more attainable than saying 'I want to work out more.' For example, if your goal is to build muscle, that could look like strength training two times a week for the next eight weeks." 

Then, once you've gotten clear on your goal, Tsiumis suggests physically putting the time on the calendar and creating a box you can check every day. "I always tell people to write their goals down, track the progress, and celebrate every little win, because little wins create BIG change. If three weeks into your plan you've done it consistently, you can reassess your goal and maybe add in another day. It will make you feel successful and strong which is a recipe for success!"

Lastly, Tsiumis recommends letting others know about your goals, whether that means telling your family and friends or posting about it on social media. "Accountability is everything, she says. "When there’s a deadline, you need structure, support and encouragement. Surround yourself with a community that reminds you of your 'why' when motivation fades. That’s the real secret."

How to lock in on your nutrition goals

"I don't like a lot of trends on TikTok but 'The Great Lock-In' is one I can get on board with," says registered dietician Lisa Valente, MS, RD. "I have seen too many people throw in the towel when it comes to their health and wellness during the fall and through January 1. Your body just doesn't operate on calendar years, every day is a chance to take care of yourself and locking in on a few goals between now and the new year can be a really helpful way to stay focused (while still knowing that this season tends to be a little more hectic)."

When it comes to nutrition goals, Valente suggests focusing on keeping things simple. "If you do well with a time-related goal — like 'I'm going to make sure to get three servings of vegetables every day for the next month or two' — I think you can set one. Drinking enough water every day, aiming to have a serving of fruits or vegetables at every meal, choosing protein-rich snacks — things like that can be really helpful. You can certainly challenge yourself a little bit more, but I don't want you to feel deprived or inflexible." 

Valente says that it's also important to remember if you don't hit your goal, don't throw in the towel. "Setbacks happen! But rather than binge on an entire bucket of candy you can just let it go and get back on track when it comes to your next meal or snack."

A quick word of warning

Valente warns that, while having timeframes around goals can be helpful, sometimes it can backfire. "I see backfire more when you cut things out and restrict," she says. "So if you cut out all added sugar for a month, you might be more likely to binge on it when the month is over. And it especially might backfire if your goal expires right before a day that's famous for pie or cookies (aka, Thanksgiving and Christmas)."

The solution? "Commit fully, but stay flexible," advises Tsiumis. "Life happens, and your goals should evolve with you. When you approach them with curiosity instead of pressure, consistency becomes a joy, not a chore."

And Colkitt reiterates that you should review your progress regularly and build in plenty of time for rest. "Reflection is such an underrated part of achieving your goals. A quick 5-10 minute weekly check-in with yourself can help you identify what’s working, what’s not working, and what needs to be adjusted so you can keep moving forward," she says.

Final thoughts

The Great Lock-In might seem like just another Gen Z TikTok trend but, as our experts explained, there's a lot to be gained from recommitting to your goals with a clear finish line in mind.

"When you start seeing your goals as short seasons rather than endless pursuits, you remove the pressure to ‘get it perfect,’" says Colkitt. "You can lock in, give it your full effort for a set period, and then reassess. That rhythm (commit, follow through, reflect, reset) is what creates sustainable habits long-term." Perfect advice for The Great Lock-In, and beyond.