Economists and psychologists have been studying how to crack the code of what compels us to repeatedly do something we don’t always want to do for decades. Here are some of their best strategies to boost workout motivation.

1. Give Yourself a Real Reward

When you complete your workout goal give yourself something tangible that you truly enjoy....A TV show you love or a relaxing bath are just few ideas.

2. Sign a Commitment Contract

We can make promises to ourselves all day long, but research shows we’re more likely to follow through with pledges when we make them in front of friends. You can up the ante even more by signing a contract agreeing to pay a pal $20 every time you skip your workout.

3. Find a Fitness Tribe

The laughs, high fives and words of encouragement from the bonds people make are things money simply can’t buy or substitute. Join a running club, hire a trainer, or make a pact with friends who have similar goals.

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