Everybody wants to be fit, but not everybody actually takes the steps to reach that goal. It’s common knowledge that leading an active lifestyle not only benefits the body, but also the mind. However, it’s also quite common to want to ditch the gym in favor of the couch.

A survey by British international market research firm YouGov revealed that, out of all the Americans interviewed in December 2019, 50% said they hoped to exercise more in 2020. Exercising more was the most common New Year’s resolution, with losing weight still in the top four. The problem is that only 7% of respondents said that they accomplished all their resolutions in 2019, which means it isn’t likely they’ll change course now.

A lack of motivation can lead one to feel directionless and without purpose, and leave gym memberships unused. Here are a few ways you can find the push you need to stick to a fitness routine.

  1. Determine why you want this.

Understand why you want to exercise in the first place. Are you exercising in preparation for a 5K run in the next few months? If weight loss is your main goal, how many pounds are you aiming to lose? Keep your “why” in mind every time you feel like giving up. Your “why” is your personal investment in your fitness goals. There’s also no reason you need to have only one “why.” You can have a million different reasons you want to work out, just be sure to remember them.

  1. Stay on schedule.

It’s a lot easier to finish tasks if you stick to a routine. Work out at a specific time on specific days (or every day)! You’ll get so used to exercising at that time, it’ll eventually come naturally to you. Many athletes set aside time to exercise before sunrise or at night after work. You may tell yourself you’ll work out when you have enough free time in the day, but that free time isn’t certain. Instead of waiting for that free time to come, deliberately make time to exercise.

  1. Dress up for it.

Just put on your exercise clothes, because you probably won’t want to take them off without actually working out first. Wear your full training gear or something comfy that you wouldn’t mind perspiring in. If you don’t feel like going on a run outside or heading to your gym, there’s no harm in working out while watching TV. The point is that you do what you put on your exercise clothes for.

  1. Have backup plans.

Workout routines, because of their predictability, can get pretty boring. Have a plan for those days when you just want something new. Instead of going to the gym, jog around your neighborhood or go for a swim. You could also change up your workout plan every other day or every week, just to keep your fitness training fun. Treat your workout space like a playground and you’ll never have a boring workout session.

  1. Exercise with friends.

A study published in the British Journal of Health Psychology in 2015 found that exercising with a companion contributes to the feeling of emotional support, which promotes exercise. In other words, having a gym buddy could make you exercise more! Get a friend to help you finish your workouts or join fitness classes at the gym. Surround yourself with people with similar fitness goals, and let them inspire you.

  1. Reward yourself.

Plan something special every time you come back from the gym or finish an exercise session. It doesn’t have to be anything big. It could be as simple as treating yourself to a movie at home or your favorite healthy snack. However, if you take pleasure in the endorphins that exercise gives you, then you might not even need to reward yourself at all. Let your exercise reward you on its own.

  1. Put it in writing.

Write about your training before and after you train. This doesn’t have to take up too much of your time. It could be as simple as marking it on your calendar and checking it off once you’re done exercising. You could also write about it in your journal. Take note of every exercise you want to do, every routine you want to accomplish, and every fitness blogger or vlogger you follow. Then, record how specific exercises make you feel once you’ve done them. Looking back at all the days you’ve exercised will no doubt keep you motivated to keep going.

  1. Think like an athlete.

Exercise won’t be fun If you think about it as a chore or too much of a challenge. As much as possible, stop yourself from making excuses. Instead, tell yourself that you absolutely must be physically active. No hour is too early and no day is too busy for at least a bit of exercise, whether that’s a walk instead of a cab to work or an entire lunch break dedicated to working out. Wholeheartedly commit to your fitness journey, like any professional athlete would.

  1. Place your alarm clock far from your bed.

Sometimes, the will to work out isn’t the problem. If you can’t ever seem to wake up on time because of your phone’s snooze function, put your phone or alarm clock someplace far from your bed. This will force you to wake up, stand up, and walk to the alarm, getting you that much closer to the gym! The simplest changes to one’s lifestyle can often trigger the most change.

  1. Eat healthy.

Treat your body right; give it the food that it deserves. Eating unhealthy (e.g. processed food high in sugar) can deprive your body of much-needed energy. If you’re feeling too lazy to work out, your diet could be to blame. Weight loss also depends largely on one’s diet. According to the Huffington Post, over 700 weight loss studies have concluded that people receive the most notable short-term results when they eat healthy. Every time you eat, include fruits and vegetables in your dish to ensure that you eat a balanced meal.

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