How do I become mentally strong?

7. Go Through Hell Week

as a Navy SEAL.

strength.

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

Start this off by doing it for one day.

4. Meditate

Im happy but there is a heavy feeling of sadness in my heart that I just can't remove. Why am I like this?

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

toughness is to wake up earlier.

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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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.

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

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

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

Here are a few ideas to get you started .

1. Cold Showers

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3. Turn Off the AC

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

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.

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Don’t give up quality sleep to do this.

Mental

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

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2. One More Rep

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

I’m just better at handling the suck.

Hi, I’m Jo. My best friend died 2 years ago today. My husband died 6 months later. So, I’m a depressed mess (we were married 28 years) and can’t shake it. Even my Brother is worried. Some days I don’t do anything, and avoid men cause I don’t want to date. Any suggestions? Thanks for reading.

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?)

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

Before We Begin: The Principle of Progressive Overload

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

Do 21 pushups instead of 20.

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

Why does my best friend call me ugly and act like she’s joking, but today she looked at me and said “I wouldn’t lie to you”? What should I say back to her?

So how do you cultivate mental

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

toughness.

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

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.

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.

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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.

strength?

Plain and simple.

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

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.

Do 11 pullups instead of 10.

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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.

And it’s exactly how it sounds.

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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6. Wake Up Earlier (Without Sleeping Less)

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

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.

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

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

strength isn’t rocket science.

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

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

The same way you get physically stronger…

I’d challenge you to stretch your mental

Seriously.

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

Start with only 12–24 hours.

5. Give Up a Vice

It’s funny…

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

strength over time.

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

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.

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.

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

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

Our lives are way too easy.

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

Put up with a cold winter afternoon with no heat.

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

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

toughness by turning the AC off.

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.

toughness is to meditate.

Try it… You’ll see.

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.

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

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

Another great way to boost your mental