For example, if you struggle with waking up, don’t plan to exercise in the morning. Instead, try exercising after work, school, or a meal. Don’t pressure yourself to make up for an exercise period you miss. Remind yourself that tomorrow is a new day to get back on track!

If regular gym routines bore you, opt for a class that offers an alternative workout, like a dance or yoga class! This can also be a fun way to meet new people with similar interests to you. Alternatively, if you’re nervous about being around new people, try signing up for a fun class with a friend.

Find someone who already exercises regularly or is interested in starting to exercise, too, so you can inspire and motivate each other. Again, staying social is also an important combatant against depression.

Wearing headphones while you work can also drown out the outside world, allowing yourself to focus on the task at hand. If you’re listening to music, stick to upbeat, energetic songs that you feel motivated by. Pick a long playlist or radio station so the mood is consistent! Similarly, if you’re watching a show or movie, try something engaging and lighthearted, like a sitcom or reality TV. If you’re not a fan of music or TV, try listening to an audiobook or podcast.

If activities you used to like are no longer enjoyable for you, switch to new exercises that work similar body parts, or change the location you do them in. For example, switch from pushups to pullups, or change from running on a treadmill to running outside. Try to not let your exercise routine become a chore that you dread doing!

Be prepared for feeling low energy some days. Again, consistency is more important than intensity. For example, going for a short walk every day might be more realistic than rallying yourself to do a 10-part workout every day.

The number of days and minutes is up to you, as long as it’s frequent and consistent. Contrary to popular belief, consistency is more effective than intensity.

Start by setting smaller goals you might be able to surpass easily, which can motivate you to slowly aim higher and higher. For example, rather than starting with 50 reps a day, start off with 10 and add 5 every week. Instead of aiming for a certain weight, focus on building strength and endurance. With time and a healthy diet, you should organically see results. If you set yourself up for failure, you’re more likely to give up early on.

Create rewards for yourself to look forward to after a workout, like a bubble bath or a meal at your favorite restaurant. You deserve a treat every now and then! Celebrating every time you have a small success will do more for your motivation than punishing yourself for not working hard enough.

Catch yourself when you fall into negative self-talk. Turn your attention to the fact that tomorrow is an opportunity to try again. Contrary to popular belief, being hard on yourself won’t motivate you to work harder, especially when you’re dealing with depression.

A psychiatrist, doctor, or personal trainer could also work with you to find an exercise routine that works for you and your depression.