Thinking happy thinks about exercising could help you do it more often. A 2014 survey finds that participants who were asked to think positive thinks about exercising were more likely to exercise the next week than those who were asked to think about negative memories, or no memories at all.

2. Ask a friend to help you.

Whether it’s an exercise buddy or your significant other, research shows that having someone support your fitness aims is a very good predictor that someone will continue exerting, writes Len Kravitz, training exercises researcher at the University of Mexico. is a very good predictor that someone will continue exerting, writes Len Kravitz, training exercises researcher at the University of Mexico.

If you can’t think of a friend off the top of your head, join a group exercising class with the intent not only from participating in, but of building a social network that can help keep you motivated.

3. Make an awesome playlist

Women who got to listen to their favorite music while exerting ran farther than women who listened to other music or no music, according to a 2015 survey. While the playlist didn’t significantly change male participants’ running distances, we’re guessing humen would at least enjoy their exercising more if they got to pick their own tunes.

4. Realize that it’s not only ‘all about genetics’

Emerging research shows that weight gain can be partly determined by genetics, but people who take this connection to heart are least likely to exercisingand eat well, according to a 2015 survey. It’s likely no surprise that people who believe their health is beyond their control would make less of an effort to improve it, so to work against that fatalistic mindset, educate yourself on what’s genuinely known — and not known — about how genes affect health. For instance, there is evidence that healthy behaviours like exerting and healthy feeing can actually change the style your genes express themselves.

5. Focus more on the process than any external outcomes

For some people, “swimsuit season” or an upcoming high school reunion is enough motivation to get them working out. But experts say that over period, this form of “extrinsic” motivation wears off.

Instead of focusing on external outcomes like fitting into a bathing suit or losing a certain amount of weight, try setting aims about the process of working out, such as maintaining your heart rate above a certain beat per minute, or focusing on the proper sort of a certain exercising. A 2011 survey found that people who set aims about the process of exercising had significantly higher levels of pleasure and significantly lower levels of pressure or tension than people who set aims around certain outcomes. Most crucially, they were also able to stick to their workouts more than people who set outcome-based aims.

6. You’ve only got so much willpower, so use it wisely

Whether you’re a morning or evening exerciser might not matter as much as the activity you do before you exert. Psychologist Roy Baumeister points out that it’s a lot tougher to motivate yourself to workout if your willpower has already been tapped by activities like listening to a speaker or inducing lots of decisions. So if you had planned on going for a jog after church or after a tough day at work, perhaps consider juggling your schedule to jog on a different day, or before those willpower-draining activities.

7. Find something about your body that you love

Research suggests that you’re more likely to exert if you have positive impressions about your body and are satisfied with how it runs. A 2014 survey among college females found that those who had a positive body image were more likely to exercising often, but the individuals who exerted mainly to change their appearance had weaker positive body image. The researchers concluded that the best available pro-exercise messages would de-emphasize weight loss and appearance in favor of feeling good about one’s body. To put it another way, you’re not exerting to be worthy of self-love — you’re exerting because you already love your body.

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