Are you one of the 40 percent of Americans who start a new health kick every year, only to see it fizzle out after a few months? Well, there’s hope! According to experts, new healthy habits can work if you follow some simple, evidence-based rules.

Behavioral scientists have analyzed what helps people stick to healthy habits and have identified four vital behavioral tweaks to keep in mind for the best chance of sustaining a new routine.

1. Quick Home Workouts

Research shows that while major habits, like visiting the gym daily or overhauling your diet, take around three weeks to set in, smaller changes become the norm far quicker. A team of behavioral scientists studied the habits of tens of thousands of gym-goers and hospital workers and found that those embarking on less intensive or low-key changes were more likely to keep them up. They advise trying a quicker form of exercise, such as doing a few jumping jacks or squats, and doing it hourly to help put your new habit on autopilot in a shorter time frame.

2. Fun Music

Listening to fun music can also help you stick to your new healthy habits. Research has shown that music can enhance the enjoyment of exercise, making it more likely that you will stick with it. So, create a playlist of your favorite upbeat tunes to accompany your workouts and make them more enjoyable.

3. Stop and Start Again

Experts suggest that if you’ve invested in a new gym membership but find it hard to get there regularly, don’t beat yourself up. Instead, try stopping and starting again. It’s okay if you aren’t putting on those running shoes without thinking. Take a break and then start fresh, and don’t let feelings of guilt hold you back from getting back on track.

4. Set Specific Goals

Setting specific, achievable goals can significantly increase your chances of sticking to your new healthy habits. Whether it’s aiming to walk a certain number of steps per day or adding an extra serving of vegetables to your meals, having clear, attainable targets can help keep you motivated and on track.

So, if you’ve just started a new fitness routine or diet, remember these science-backed tips to help you stick to it. By incorporating these behavioral tweaks into your daily routine, you can increase your chances of making your new healthy habits last.