How do I become mentally strong?

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

Do 11 pullups instead of 10.

Try it… You’ll see.

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

as a Navy SEAL.

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.

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Don’t give up quality sleep to do this.

The same way you get physically stronger…

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

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

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

I’m a 25 year old teacher teaching at boys school & I have colleagues younger than me. I caught one of my students telling her he wanted her as his teacher instead & it hurt my feelings. They compliment her a lot. It makes me jealous. What do I do?

Do 21 pushups instead of 20.

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

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

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2. One More Rep

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

strength over time.

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

strength.

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

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

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

7. Go Through Hell Week

What do you think of a parent telling their adult child to “keep their personal life to themselves” in relation to talking to them? No reason they should say that it was mean what should I do?

Put up with a cold winter afternoon with no heat.

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

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

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So how do you cultivate mental

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

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

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6. Wake Up Earlier (Without Sleeping Less)

And it’s exactly how it sounds.

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

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

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

5. Give Up a Vice

It’s funny…

toughness by turning the AC off.

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

I’d challenge you to stretch your mental

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).

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

strength?

Before We Begin: The Principle of Progressive Overload

strength isn’t rocket science.

toughness is to wake up earlier.

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

toughness is to meditate.

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.

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

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

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

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

Here are a few ideas to get you started .

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

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.

toughness.

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.

Seriously.

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.

1. Cold Showers

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.

Mental

Start with only 12–24 hours.

Start this off by doing it for one day.

Another great way to boost your mental

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

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.

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.

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

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?)

Our lives are way too easy.

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.

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.

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.

4. Meditate

Plain and simple.

I’m just better at handling the suck.

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.