Motivation is a fickle thing—it comes and goes like the tide. If you rely on feeling “pumped up” to work out, you’ll inevitably quit when life gets busy or you feel tired. The key to long-term fitness isn’t chasing motivation; it’s building unshakeable habits and simple systems that make exercise easier to start than to skip.

Think of it like brushing your teeth: you don’t wake up every day feeling motivated to do it, but you do it anyway because it’s automatic. Here are 10 effective, practical tips to turn exercise into an enduring part of your life:

1. Master the “Two-Minute Rule”

On days you feel zero motivation, tell yourself you only have to work out for two minutes. This is a powerful mental trick. It makes starting the activity feel easy and manageable. More often than not, once you’ve done the first two minutes (put on your shoes, finished the warm-up), you’ll feel energized enough to keep going.

2. Schedule It Like a Doctor’s Appointment

If a workout isn’t scheduled, it doesn’t exist. Block out a specific time in your digital or paper calendar and treat it with the same respect you would a work meeting or a doctor’s visit. A fixed time—like “7:00 AM Walk” or “6:00 PM Weights”—makes the decision automatic.

3. Design Your Environment for Success

Make exercise the path of least resistance. Lay out your workout clothes, shoes, and water bottle the night before. If you plan to work out after work, put your gym bag in your car or by the front door. Having your gear ready removes the first barrier of resistance (“Where are my shoes?”).

4. Find Your “Why” (That Isn’t Weight Loss)

Focusing solely on abstract goals like “losing weight” is demotivating because results take time. Instead, focus on the immediate, intrinsic rewards: better mood, reduced stress, more energy, a clear mind, or deeper sleep. Your short-term motivation will be fueled by how good you feel after you move, not how you look in a month.

5. Pair Exercise with a Treat You Love

Use a beloved activity as a “reward” that you only allow yourself to have after you exercise. For example, you are only allowed to listen to your favorite podcast or watch your favorite TV show while you are on the treadmill or elliptical machine. This strategy ties the habit you want (exercise) to the habit you enjoy (entertainment).

6. Start Ridiculously Small and Be Consistent

When building a new habit, consistency beats intensity. Don’t start with a 60-minute routine if you’re new to fitness. Start with a manageable goal, like 10 minutes of stretching or 15 minutes of walking every day. Do it at the same time and place without fail. Once the habit is locked in, you can gradually increase the duration.

7. Team Up for Accountability

Find a workout buddy or join a class. Knowing that someone is waiting for you is a powerful external motivator. You are less likely to hit the snooze button or cancel if you know you are letting someone else down. Even a virtual partner on a fitness app can boost your accountability.

8. Track Progress That Matters

Keep a simple log of your workouts, but track more than just weight. Record non-scale victories (NSVs) like “I ran for an extra minute,” “I lifted 5 lbs more,” or “I slept through the night.” Seeing tangible improvements in strength and endurance is a powerful reinforcement that you are making progress.

9. Mix Up Your Routine to Beat Boredom

The fastest way to lose motivation is through boredom. If you dread your routine, change it! Swap out running for dancing, lifting weights for rock climbing, or a home video for an outdoor hike. Variety keeps your mind engaged and prevents your body from plateauing.

10. Forgive Missed Workouts

Life happens—you will miss a day, a week, or even a month. The critical thing is how you react. Don’t let one missed workout turn into two or three. Never beat yourself up over a setback. Acknowledge the interruption, accept that it happened, and immediately return to your next scheduled workout. Your discipline is defined by how quickly you get back on track.