Ask anyone who has used exercise to make a significant difference in their life, and they will most certainly tell you that consistency is the key to long-term success. Yes, we all know that regular physical activity and adequate diet are important components of long-term health, but in today’s fast-paced world, it can be tough to make the required changes to embrace new lifestyle habits.

Focusing on the benefits of changing a behavior can make exercise more enjoyable. The brain rewards joyful experiences by raising dopamine and serotonin levels. Learning to appreciate the process of exercise may increase levels of these transmitters, making exercise a more positive and fulfilling experience. As a result, the more you exercise, the better you will feel, perhaps leading to long-term behavior change and a healthier lifestyle.

Use the six steps below to help transform your perspective so that you see exercise as a way to a healthy life, which is critical for making it a daily habit.

Treat yourself – Give yourself a small nonfood reward after finishing an exercise, completing all of the workouts you scheduled for the week, or meeting a goal. You may purchase new gym gear or formal office wear, have a spa treatment, or invest in new workout headphones. Whatever it is, giving yourself a reward activates your brain’s pleasure centers, allowing you to build a positive attitude regarding the importance of exercise in your life.

Schedule your workouts – If you follow your appointment calendar, it may feel like your schedule takes over your life and limits the amount of time you have for a workout. However, if you arrange your day and make time for exercise, it is more likely to become a regular habit. Take a few minutes over the weekend to plan when and where you will exercise and add it to your agenda. Then, if someone tries to make demands on your time, you can answer, “Sorry, but I’ve already got plans.”

Set a learning goal – There are two main sorts of goals: result and learning. Outcome goals focus on the ultimate outcome of a task, such as finishing a marathon. Learning objectives, on the other hand, are concerned with the process or procedures necessary to reach a desired end, such as learning how to workout with a kettlebell. Focusing on the process of learning a new exercise technique or style may assist release more dopamine, which is generated in reaction to positive learning experiences, causing your brain to link exercise with joy.

Change your mindset – Refocus your result goals to prioritize quality of life over achieving a media-defined image. Instead of focusing on changing your appearance, consider exercising as a way to improve your health and quality of life. If you alter your attention to using exercise to achieve and maintain good health, you might be amazed at how motivated you get to stick to a more consistent training plan.

Develop a journaling practice – Keep a notebook to chronicle your improvement and how you feel after exercising. This doesn’t mean you have to bring a journal to the gym with you every time you work out; instead, use your phone’s notes app to jot a few simple words on how the workout felt. Did you experience any sense of accomplishment? Were you able to perform a workout or cover a certain distance for the first time? Have you tried a new class and like it? Writing down the positive aspects of each workout session and how you feel afterward may help you adjust your mentality so that you focus on the process rather than the outcome.

Find a workout buddy – Taking the steps to initiate behavior change on your own can be difficult, so having a friend along for the ride may help make the process a bit simpler. Enlisting a friend or family member as a workout partner can provide you with someone to exercise with, making the time pass more quickly. It also holds you and your partner accountable to one another, so you’re less likely to skip an exercise if you know someone is counting on you. If you and a workout partner commit to exercising together, you are more likely to enjoy the experience, which is critical for developing a long-term habit.

Taking these steps to focus on the positive aspects of working out may help improve your impression of the benefits of exercise, making it simpler to establish a consistent habit. Only when exercise becomes a regular habit will your efforts yield long-term and sustainable results.