This isn’t exactly a groundbreaking hack, but it’s worth repeating over and over as advice because restorative sleep is crucial for workout performance, as well as for giving you the type of consistent energy you need to form better habits, according to Hannah Dove, DPT, CSCS, at Providence Saint John’s Health Center in Santa Monica, California. She advises for seven to nine hours, especially on the night before a tough workout.

To get the restorative sleep you need, ditch the blue-light-heavy screens so that you can fall asleep faster, but also take 10 to 15 minutes to let your brain rest after a busy day, says Dove. Not only can this help you mentally wind down quicker, but it will get you in the habit of being able to clear your head when you need it.

Meditation teacher Light Watkins, author of Bliss More suggests meditation first thing when you wake up—even before your coffee. Unlike the evening wind down, a regular morning meditation practice gets you energized, and makes it easier to feel motivated for what’s next, Watkins says.

Whether you do it the night before or in the morning, get specific about what exercises you’ll be doing for your workout, suggests Dove. To make this more effective as a habit, write out your plan at the same time each day.

Related: Find 52 weeks of tips and motivation, with space to fill in your mileage and favorite routes, with the Bicycling Training Journal.

Although the word “routine” is associated with boredom and repetition, creating a regular schedule can be anything but yawn-inducing. It takes calendar juggling out of the equation, Dove says. You come to expect a workout at that specific time, which means it becomes habitual.