Most people who are engaged in regular exercising activities will tell you that the first step was the most difficult to make and that once they got used to the routine there were few problems afterward. We all know that changing our habits and behavior is rarely easy. It takes determination and dedication, to begin with, but if the desired goals are not met, motivation drops and we tend to go back to the old ways.

So, what can we do instead of giving up? How can we keep the motivation level high enough to be able to enjoy the benefits of working out? Let’s take a look at some tips that have proved to be effective for many people around the globe.

Set realistic goals

One of the most common problems that lead to giving up is the failure to achieve the set goals. Unfortunately, in most cases, the goals were unrealistic and could never be reached. That’s why it’s vital to set the goals that can actually be met. In order to be spot on with them, you should consult your doctor and fitness coach and see what they have to say based on their experience. Also, your goals need to be measurable, rather than general. So, instead of “I want to feel better and lose some weight”, say “I want to lose 5 kg this month”, for example.

Reward your achievement

If you’ve implemented changes to your lifestyle with an aim to boost your health, you’ll need to keep the motivation high at all times. There are people that workout even on holidays, or doing exercises daily while traveling the world – once you gain this good habit, it’s easy to keep on! One of the ways to do that is to reward yourself when you meet certain goals. Your brain will associate the new routine with success and this extrinsic motivation is a very helpful tool in the process.

If you persist long enough, this motivation will become intrinsic and you’ll feel great after each workout session. The endorphins that are released will be a reward good enough for you, so you won’t need to think about any treat.

Don’t do it alone

Experience has shown that working out in a group helps to maintain high motivation levels. Very often people don’t feel like exercising but don’t want to look bad in the eyes of their friends, so eventually, they get ready and leave their house to get some workout. Even if you started exercising alone, at some point you might want to find someone to be your workout buddy. If you are short of ideas, check here how to find your soulmate program.

Commitment contract

Most of us find it relatively easy to break a promise made to ourselves. Nobody knows about the promise and we see no harm done to anyone. What we often forget is that in many cases the damage is done and it’s done to ourselves. On the other hand, if we promise something to other people or commit to something in writing, we are much more likely to do everything to fulfill our obligation.

Let’s say you commit to a workout routine of visiting the local gym three times a week over three months. Tell your friend that you’ll pay him some money for each session you skip, no matter what the reason is. If there is a threat of paying a penalty, we’ll be more likely to do our part of the agreement.

Keep a diary

Keeping a diary about your experience and feelings from day one can be a useful tool in inspiring yourself to go even further. When you put down your thoughts and feelings into writing and revisit them when you feel less motivated, you’ll notice that you’ve already been through similar phases and that you’ve managed to overcome such problems. This also requires dedication and commitment, but the benefits can definitely be worth the effort.

Motivation is one of the key aspects of changing bad habits and leading a healthier life. That’s why it deserves a lot of attention on your behalf since nobody likes to fail and feel like a loser.