How to make exercise something to look forward to: 'You don't have to enjoy every second'

Does working out sometimes feel like a drag? That's perfectly normal. Research shows that your memory of a workout is largely determined by two things: the highlight and the ending.

This principle is called the peak-end rule and can make exercising more fun and motivating .

Psychologists Barbara Fredrickson and Daniel Kahneman discovered that we don't remember experiences completely, as they write in Psychology Today . Our brain focuses primarily on the most emotional moment and on how something ends. Everything in between quickly fades.

For sports, this means that a brief burst of fun or energy and a satisfying ending will positively impact your entire workout. The dull middle phase largely fades from your memory.

A recent study from 2025 , published in the Journal of Sport and Exercise Psychology , followed participants during their workouts. The researchers found that workouts with a clear climax and a pleasant ending led people to think more positively about their sessions. That enthusiasm made it easier to exercise again the following week.

Create a peak: find one special moment during your workout. This could be a sprint, an impressive exercise, or a song that energizes you.

Ignore the routine: your brain forgets the boring middle part. Don't focus too much on the feeling of it taking too long.

End on a positive note: end with something enjoyable. Put on your favorite music, take some time for a good cooldown, and savor the feeling of accomplishment.

One of the researchers tried it himself when he went running at sunrise. When an old Kenny Loggins and Stevie Nicks song came on, he felt a surge of energy and enjoyment. The rest of the workout suddenly seemed shorter and less strenuous. Finishing with a calmer song reinforced the positive feeling: the dull moments faded from his memory.

You don't have to enjoy every second of your workout. Just make it a highlight and a pleasant ending. This way, exercising becomes an experience you'll want to return to. A boring workout will feel less strenuous than it actually was.