According to B.J. Fogg, a psychologist and researcher at Stanford University who has studied behavior change for more than 20 years, doing something you don’t enjoy and subsequently failing to make it habitual is actually more detrimental to a mission for change than doing nothing at all. To create a real lifelong habit, the focus should be on training your brain to succeed at a small adjustments, then gaining confidence from that success, he argues. To do that, one needs to design behavior changes that are both easy to do and can be seamlessly slipped into your existing routine. Aim for automaticity.
More here – Quartz
PS: I am also a fan of temptation bundling – that is the pairing of something unpleasant with something enjoyable For example pairing hitting the pool with sitting in the outdoor spa at the end of the session. As opposed to bolting straight for the spa and forgetting the actual work.