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2. Reward yourself as you attain some of your goals. Keep track of your progress. As you achieve some of the goals you have written out in your fitness contract, reward yourself with a thoughtful gift, such as a book, new outfit, movie, new app, show, or—better yet—some new exercise gear.

3. Regularly self-evaluate how your exercise program (and lifestyle) is progressing. To evaluate your progress, I suggest you write (or type) out a health, fitness, and lifestyle evaluation list that includes things you are doing right (such as not smoking, eating well, and not abusing substances) and things you need to improve (such as not consistently exercising, neglecting to deal with stress, and sleeping inconsistently). Next, self-assess ways you can shift more entries to the “right” side. For instance, learning some yoga breathing techniques may help you manage your stress and improve your sleep patterns. Self-evaluation is a great way to consistently self-improve.

4. Find a workout partner. Research on sticking to an exercise program indicates we are more likely to adhere to daily exercise routines when we exercise with another person or persons. It’s best to partner with someone whose fitness level and goals are similar to yours (but if that’s not possible, any partner who gives you support for your exercise program is still better than no partner). Discuss what exercise activities or fitness classes you both enjoy, and commit to participating in them as workout partners.