How do I become mentally strong?

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

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.

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).

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Do 11 pullups instead of 10.

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.

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

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

Seriously.

strength.

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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.

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

I’m just better at handling the suck.

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

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

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

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toughness.

Mental

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

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Try it… You’ll see.

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

And it’s exactly how it sounds.

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I’d challenge you to stretch your mental

strength isn’t rocket science.

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

Ive been pretending to be okay and acting as normal as possible, but Im actually completely heartbroken after a recent breakup. Its painful and really affecting me, to the point where I cant concentrate at work, Ive lost my appetite, I cant sleep, and It feels as if my whole world has been turned upside down. I loved him so much. He said so many cruel things to me and it made me realize he must not have loved me the way I loved him, or he wouldnt have said such horrible things. How do I handle the heartbreak and why cant I accept that he didnt love me and just forget about him?

strength?

Another great way to boost your mental

Do 21 pushups instead of 20.

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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.

Don’t give up quality sleep to do this.

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

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The same way you get physically stronger…

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

toughness by turning the AC off.

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

toughness is to wake up earlier.

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

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

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.

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

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.

strength over time.

Put up with a cold winter afternoon with no heat.

2. One More Rep

Here are a few ideas to get you started .

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

toughness is to meditate.

Plain and simple.

Our lives are way too easy.

7. Go Through Hell Week

6. Wake Up Earlier (Without Sleeping Less)

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

1. Cold Showers

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

It’s funny…

as a Navy SEAL.

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

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

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

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

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.

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.

So how do you cultivate mental

Start with only 12–24 hours.

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.

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

4. Meditate

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

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

3. Turn Off the AC

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?)

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

5. Give Up a Vice

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.

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

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

Before We Begin: The Principle of Progressive Overload

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.

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.

Start this off by doing it for one day.

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.