If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

There are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

1. Ditch the all-or-nothing attitude

You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise.

2. Be kind to yourself

Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor.

3. Check your expectations

You didn’t get out of shape overnight, and you’re not going to instantly transform your body either.

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