Anyone with a nine-to-five desk job can confirm one sad fact: Trying to find the motivation to get to the gym after a long day is anything but easy. So often, we opt for PJs and a good dinner, bypassing our WOD completely; but there are little tricks you can use to make that transition from work to the gym just a little bit easier. And if it’s easier, you’re likelier to do it. If a busy schedule frequently keeps you from the gym, try these suggestions.

6 Science-Backed Ways for Busy People to Stay Moving

1. Make Plans With Your Gym Buddies Ahead of Time

Accountability is your best friend. In fact, some experts will argue that accountability matters most in achieving goals. Studies have also found that friends have a significant influence on your training routine.

If you commit to hitting the gym with your friends ahead of time, you’re less likely to back out. Friends make everything easier. Employ the buddy system, and your body (and mind) will thank you for it.

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2. Make Snack Time Easier

Who’s always starving by the time they leave work? (We are.) A growling stomach is often all it takes to convince you to skip the gym. Make it quick and convenient to keep your battery charged.

For instance, the King Kong FUEL Meal Prep Duffle Bag makes carrying your food around a breeze. So, what kind of snacks are best? Health.com says that something slow-burning with protein and healthy fats will keep you satiated and energized. Think dried fruit and nuts. Stick to a small portion, though — like a handful. Too much will have the opposite effect.

Refuel after work, attack your WOD with renewed energy, and enjoy that much-deserved post-workout protein shake. When healthy food is within reach, feelings of hunger won’t get in the way of your gains.

This is especially important because so many of us experience that post-lunch slump — typically a result of our body digesting our food, which leaves us feeling depleted.

3. Keep Your Gym Clothes at Your Desk

Bring your gym bag to your desk and keep it where you can see it. If possible, change into your gym gear at work before you leave. When your clothes are sitting in your car, they’re easier to ignore; but when you’re staring them in the face, it’s hard to back out.

Understandably, nobody wants to bring a dirty, smelly gym bag into the office. That’s why we opt for the King Kong backpack, which is perfectly suitable for work and the gym. And if your job entails traveling, their travel luggage is all you need.

Convenience is key. Your life is already stressful. Make gym time a breeze.

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Plus, having your clothes nearby will help keep you motivated, and motivation is key. There’s a link between feeling motivated and a boost in dopamine in your brain. When you feel motivated and your dopamine goes up, you’re likelier to work harder.

4. Stay Moving Even at Work

A body at rest stays at rest. A body in motion stays in motion. Don’t spend nine hours straight sitting on your tush. Then it’s a given you won’t have the energy to hit the gym. Sitting is bad for you — haven’t you heard? In fact, no amount of exercise can undo excessive sitting, says science. Set a timer for twice an hour to remind yourself to get up and move.

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5. Pump Up the Jams

Don’t underestimate the power of training to music. In fact, research has found the right jams can make exercise more enjoyable and even help you stay consistent in training regularly. Right before and during your training, don’t be afraid to turn up the volume and let loose. Your WOD — and your health — could very well benefit from it. (Need some help picking a song? Check out TWL’s Spotify playlists.)

6. Stick to a Routine

Developing a system is crucial to achieving a goal. While the numbers vary, research says it can take anywhere from 21 to 66 days for a habit to form. Commit to at least two months of your work-gym schedule before you make any new decisions. You need to give it time to sink in.

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While it’s tempting to head straight home from the office, treat your body right and get a good workout in with the help of these six tips.

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