If the thought of working out is less than thrilling for you lately or the routine makes you feel like Bill Murray in Groundhog Day you may need to incorporate some mind work into your program. Exercising your mental muscle will help you reach your full potential by giving your attitude a boost.

Mental preparation and attitude about exercise are what separate good results from superior. Whether you are seriously committed to losing fat and developing muscle, want to reduce back pain, or are determined to perfect your tennis serve, mental training can give you the edge. Here’s how to begin.

Set short- and long-term goals. Deciding upon goals creates a climate for motivation. It adds challenge and excitement. Having goals also increases the chances of success. Example: I will transition from walking to jogging and will participate in a 5K run next summer.

Think positive thoughts. Beneficial affirmations are positive sentences repeated many times in order to impress the subconscious mind and trigger it into action. These sentences describe a situation that we want to happen. Examples: I will make healthy food choices. I will complete 20 minutes at level 7 on the elliptical trainer. I will take a yoga class this Saturday.

Profile your performance. Performance profiling is a coaching tool that gymgoers can use. First, honestly appraise your program, looking at strengths and weaknesses. Example: Do you spend most of your time training aerobically and not enough time strength training? Second, ask what’s needed to reach your desired outcome. Example: If you want to improve your posture, what will that involve? Third, rate on a scale of 1 to 10 what outcomes are most important to you. Example: Having less back pain may rate higher than dropping a pants size. Finally, devise a plan to move forward.

Create motivational strategies. According to John Keller, PhD, of Florida Sate University in Tallahassee, there are four major categories of motivational strategies: attention, relevance, confidence, and satisfaction. You can maintain your attention by keeping things interesting. Example: Take advantage of all the amenities your club has to offer. Make sure your goals match your desired outcomes. Example: If you want to become more flexible, engage in regular stretching or yoga classes. For confidence, have multiple levels of goals so you can mark achievements on the way to a larger goal. Example: Set weekly goals if training for an event two months away. For satisfaction, find ways to use your newly acquired skill. Example: If you’ve signed up for winter stationary-cycling classes, book a spring bike tour.

Relax and breathe. Proper breathing strengthens and limbers respiratory muscles and improves circulation. It also limbers the back and hips and can make exercise more enjoyable. Example: Breathe through your nose, and concentrate on the sound of the breath. Attempt to make a steamlike sound by pulling and pushing air through the back of your throat. Breathe in and out for approximately the same length of time.

Rehearse and visualize. Mentally rehearse and visualize your workouts before you begin. This increases focus, speeds up the learning process, and prepares you mentally for exercise. Example: Relax, and then imagine how you will look and feel performing each exercise. The visualization of the events will have a conditioning effect. You can build the body you’ve always wanted when you harness the power of your mind.