To build up motivation, try reframing the task in the context of a game and connecting your actions to rewards or penalties.

For example, if you want to feel motivated to exercise, you could commit to a game structure where if you exercise three times a week you get to treat yourself to something you enjoy.

But if you exercise less than three times, maybe you give up something you value.

There are limits to self-deprivation, however, so it’s important to make sure you’re still leaving yourself space to take days off as your mind and body needs.

Make it as easy as possible to do the specific things you know you should do.

If your goal is to unwind with some light stretching when you get home from work, keep your mat somewhere that’s highly visible and easy to access. Take things a step further and lay out your comfy stretching clothes before you head out in the morning.

We all need someone who believes in us, and having a goal buddy keeps you accountable to your goals because they can offer you encouragement for staying motivated.

Consider enlisting a friend with similar goals to team up with you on exercise or even just to encourage each other.

When starting out on a large project—and achieving your fitness goals is certainly that!—write everything you need to get down on a to-do list. By breaking everything down into manageable tasks, you’ll feel less overwhelmed and have a greater sense of accomplishment when you cross each one off.

Sometimes, finding the motivation to work through a long study session involves taking short breaks to refresh your mind.

Try to give yourself 15 to 20 minutes for every hour you work. Use that time to get up and walk around, watch a YouTube video, or get a snack. Relaxing and recharging will give you an added boost for the next round of studying.

If you’re having a hard time finding your motivation, try to take a look at why.

Look at the feelings you have about yourself as a starting point. Are you being too harsh? Too restrictive or judgmental? Do you have a pattern of opting for choices that don’t align with your goals?

Consciously noticing these challenges can help you evaluate what needs improving.