There’s nothing like the feeling of accomplished exhaustion after you’ve broken sweat and killed your workout.

Unfortunately for many of us, lacing up our shoes and getting to the gym or on a favorite run is much easier said than done. And a daily routine? Way easier said than done.

Thankfully, economists and psychologists have been studying how to crack the code of getting us doing what we don’t want to do, day in and day out.  

Here are four science-backed ways to help you get motivated — and get yourself to work out:

1. Give Yourself a Real Reward: Like it or not, we humans are creatures of habit. Luckily, habits are easier to form than you might think—especially when we treat ourselves to something we love as a prize. Try blending up a smoothie or treating yourself to an episode of “Curb Your Enthusiasm” after you work out.  The result? You’ll create what’s called a neurological “habit loop” start with a cue (like setting your cycling shoes next to your backpack), establish routine (crushing your SoulCycle class) and then reward yourself. Do this, and you’ll greatly increase the odds your new routine becomes a habit. Once you’re brain knows the “I feel freaking great” endorphins are coming, you won’t even need a reward, anymore.

2. Sign a Commitment Contract: We can promise ourselves the world, but research says we’re way more likely to make good on them when we make a pact with our friends. Start simple: say a contract with your co-worker to exercise for 30 minutes three times a week for 3 months. Fall short one week? Pay the other person 20 bucks.  The longer the contract (or bigger than the penalty), the more likely you are to keep up your end of the bargain. Whether it’s monetary or embarrassing, getting accountable to someone you trust is a fast track to keep yourself in check—and get your butt in high gear every week.

3. Rethink Positive Thinking: We know that positivity pays dividends. Before your Monday morning workout, on Sunday night picture yourself fighting to get out of bed the next day — feel the fresh air running through a park. Or how delightfully sore your muscles -- and refreshed your mind -- will feel after you get home. But don’t stop at positive affirmations. Think about the obstacles HOLDING YOU BACK -- and work with them. Imagine yourself too tired to work out after work -- and practice sneaking in a lunch time work out or push yourself to go straight to the gym instead of going home first. When you know how your thinking is holding you back, you can find a way to use it to your advantage.

4. Find Your Fitness Tribe: Let’s be honest -- it takes a village to make the changes we want to see in our world. And working out is no different. The laughs, high fives and words of encouragement on the days you’re not feeling it mean a world of difference. Whether it’s a co-ed soccer team or CrossFit, biking clubs or yoga studios, our world is littered with a community for everyone. Whatever your bag, you can make your move. Find your people. Train your mind. Hone your habits.  And get out into the world. You’re ready.