How do I become mentally strong?

This exercise will teach you to keep going even when things are hard and, if applied regularly, will help you become mentally tougher than any other person you know.

If you are seriously wanting to give up a vice (like smoking or drinking), you’ll want to throw away anything that reminds you of it.

Add 1–2 minutes each week and, overtime, not only will you be mentally tougher, but you’ll be more present, less stressed, and more productive in your everyday life.

How do I study with focus and concentration and avoid distractions and procrastination?

Before We Begin: The Principle of Progressive Overload

So apply these strategies slowly. Take small steps and challenge yourself to get 1% tougher every day. After a year has gone by, you’ll be 365% tougher than you were the previous year.

Do just ONE more rep when you don’t think you can.

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I’m just better at handling the suck.

There’s nothing quite like intentionally subjecting yourself to frigid waters and saying “No” to the wonderful warmth of a hot shower when it’s only one twist of the handle away requires insane amounts of discipline and grit.

Anytime you’re training in the gym, challenge yourself, once per workout, to do just “One more rep”.

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It’s 7 days of almost no sleep, constant physical exercise, and psychological warfare.

But rather, turn off Netflix 15 minutes before you normally do, go to bed earlier, and then wake up earlier.

It just won’t happen. You have to work up to it and slowly build your mental

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Whether it’s total sobriety combined with waking up at 5 a.m., daily exercise, and no television for a week.Or simply one week of giving up your strongest addiction.

It’s simply learning to be comfortable doing things you don’t want to do.

Challenge yourself and you’ll be amazed by the results.

How has your life changed for the past 10 years? Can you share your #10year challenge? Is your life better, worse, or still hopeful?

I’d challenge you to stretch your mental

Leave a bowl of candy on the table. Leave an open pack of cigarettes in your office. Go to an, *ahem* “gentlemanly” website and leave it open in a minimized browser.

The majority of recruits quit. Those who don’t leave the evolution knowing that they can do ANYTHING they set their minds to.

Why can't the ISS take a picture of Earth and prove to the Flat Earth Society that Earth is not really flat?

The same way you get physically stronger…

Don’t give up quality sleep to do this.

3. Turn Off the AC

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as a Navy SEAL.

toughness is to meditate.

strength isn’t rocket science.

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Try it… You’ll see.

Challenge yourself to do something seemingly impossible for a short amount of time and you will walk away with more mental toughness than you’ve ever had before.

Plain and simple.

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If you want to get mentally tougher, start by meditating for only 3 minutes a day.

Start now, start small, and work your way up.

Whether it’s cigarettes, candy, pot, alcohol, or porn, pick a vice that you use everyday, and commit to giving it up for a short period of time.

Why do I get stressed when I go to bed?

strength.

Mental

2. One More Rep

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Not only will you be saving the environment and helping retrain your body to internally regulate your temperature, but you’ll become stronger by saying “no” to ease, and “yes” to adversity.

But if you’re doing this SOLELY to test your mental

7. Go Through Hell Week

Why doesn't speeding significantly decrease one’s commute time? I've done a lot of road trips and driving and have experimented by increasing speed by 10–20%, but somehow this never equates to arriving 20% sooner, even on clear roads.

toughness, then add some temptation and make it harder to say “No”.

Sitting down for 5–30 minutes and doing NOTHING is way harder than it sounds.

Do 11 pullups instead of 10.

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Start this off by doing it for one day.

toughness.

strength?

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DON’T do this on the bench press or squat rack if you don’t have a spotter (there’s nothing mentally tough about breaking your back or killing yourself ok?)

Another great way to boost your mental

Cold showers are bar none one of the FASTEST ways to build mental

Why do I keep waking up at 4 AM?

Our lives are way too easy.

Try pushing yourself to see how long you can go and, eventually, you’ll wonder why you used climate control in the first place (maybe not… But you’ll still be mentally tougher).

toughness by turning the AC off.

Put up with a cold winter afternoon with no heat.

4. Meditate

6. Wake Up Earlier (Without Sleeping Less)

Cold showers suck. I’ve taken them (almost) everyday for nearly 6 years and they don’t suck any less today than they did when I started.

In the Navy SEAL training program, there’s an event known as hell week.

Here are a few ideas to get you started .

strength over time.

But anytime you’re doing an exercise where you can safely push yourself, go for just ONE more rep than you’re comfortable doing.

It’s funny to me how often people ignore this principle in their lives.

So how do you cultivate mental

Do 21 pushups instead of 20.

Start with only 12–24 hours.

When we get hot, we touch a button and voila! The room cools down to a chilly 68 degrees.

And you’ll be amazed by the hidden strength your body has.

Start small in 10–15 minute increments and eventually, you’ll be waking up at 4:30 a.m. like a Navy SEAL.

If you try to do too much too soon, you will burn out and quit EVERY single time.

In the same way that you can’t go to the gym, deadlift 225 lbs. for 5 reps one week and then expect to lift 405 lbs. for 5 reps the next week, you can’t expect to just wake up one day and be as mentally strong

Have a short event where you complete a certain set of mentally challenging activities every day.

Within a few months, you’ll be astounded by your levels of mental

While I don’t recommend giving up sleep for a week and doing thousands of pushups (unless you have a thing for broken bones and screwed up joints), I challenge you to create your own Hell Week.

Then slowly work your way up until you can easily go 30–60 days without giving into the temptation.

Increase the amount of time you spend in the cold by only 10–30 seconds a week and, after a few months, you’ll be able to take 10 minute cold showers with ease.

1. Cold Showers

One rep, one set, and one step at a time.

5. Give Up a Vice

One of the HARDEST thing you can do to build your mental

Sit in the car on a hot day without cranking up the AC.

It’s funny…

Seriously.

Start out small with only 10–30 seconds after your normal shower.

toughness is to wake up earlier.

And it’s exactly how it sounds.