What’s motivating you to stay on track with your goals? New research reveals that choosing the right reasons makes a world of difference. Here are some ways to light a lasting fire if you need a boost:

• Look for intrinsic inspiration. Instead of exercising to fit into your skinny jeans, focus on how you want to feel (more energetic, less stressed, stronger) or what you want to be able to do (play with your kids without feeling short of breath, hiking up to a breathtaking vista).

• Focus on immediate rewards. Preventing heart disease or aiming for a far-off weight goal are good reasons to eat healthier and exercise, but they’re not enough to keep you on track day after day, week after week in light of the other million things competing for your time and attention. So choose to go running or play soccer because it’s fun; do yoga because it clears your mind and makes you happy. Reach for brightly-colored fruits and vegetables because they make you feel your best… not because you think you have to.

• Track your progress. Keeping a meal diary or fitness journal helps you stay accountable and shows how far you’ve come. Rating your daily energy or stress level on a scale of 1-5 is another simple strategy.

Motivators can also be small rewards that you promise yourself for reaching milestones. Just make sure the reward is in line with your healthy lifestyle.