It’s hard enough to stay positive about life in general, but it can be extra difficult to keep a smile on your face when you’re trying to make healthy changes such as eating better, getting enough exercise, reducing your stress levels, and more. The struggles you face can seem harder than you can handle, making you feel anything but upbeat and cheerful.

If your goal is to stay positive no matter what hurdles you face, whether in life or in fitness, here are a few suggestions to help you:

Count your blessings. When you are constantly thankful for all of the things that are right in your world versus focusing on what is wrong, it’s hard to be unhappy. Keep a log of all of your blessings and it will continuously remind you that you have a lot to be grateful for.

Surround yourself with positive people. Spend your day around people who can find a negative in anything, and you’re likely going to have the same attitude. On the converse, surround yourself with individuals who appreciate life and choose to not let it get them down, and that is how you will probably feel as well.

Move your body. When you engage in physical exercise, you release endorphins which are hormones that make you feel good. So, working out every day is similar to taking a happy pill. Even if you can only fit in 10-15 minutes, every little bit helps.

Do something that makes you happy every day. Staying positive takes constant effort, much like brushing your hair or teeth; it’s not something you do just once and benefit from forever. Therefore, make sure that you do something that makes you happy each and every day. It doesn’t have to be something big, just choose anything that makes you smile.

No one can be positive all of the time, but do these four things and you’ll have a joyful attitude more often than not.