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Set specific, achievable goals: Having a specific goal in mind, such as running a 5K or being able to do 10 pushups, can help keep you motivated and focused on what you want to achieve.

Create a workout routine: Make exercise a part of your daily routine and schedule it in your calendar. This can help make it a habit and something that you look forward to each day.

Find an accountability partner: Having someone to hold you accountable can help you stay motivated and committed to your exercise routine. This could be a friend, family member, or even a personal trainer.

Use positive self-talk: Instead of telling yourself that you “have” to exercise, reframe your thoughts into more positive statements such as “I get to exercise and take care of my body.”

Reward yourself: Set up a system of rewards for yourself after you achieve your exercise goals. This could be anything from treating yourself to a massage or buying a new workout outfit.

Try new activities: Switching up your exercise routine can help prevent boredom and keep you motivated. Try new activities such as hiking, dance classes, or swimming.

Use visualization: Before exercising, take a few moments to visualize yourself completing your workout and feeling great afterwards. This can help mentally prepare you and keep you motivated.

By incorporating these tips into your routine, you can help stay motivated to exercise and achieve your fitness goals. Remember, exercise not only benefits your physical health but also your mental health and overall well-being.


  • Ryan, R. M., & Deci, E. L. (2017). Self-determination theory: Basic psychological needs in motivation, development, and wellness. Guilford Publications.
  • Deci, E. L., & Ryan, R. M. (2008). Self-determination theory: A macrotheory of human motivation, development, and health. Canadian Psychology/Psychologie Canadienne, 49(3), 182-185.
  • Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78.