How do I become mentally strong?

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

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

Put up with a cold winter afternoon with no heat.

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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.

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

as a Navy SEAL.

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

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

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.

What if you were the only and last person left on Earth. How will you survive and what would you do with your life?

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

toughness is to meditate.

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

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I’m just better at handling the suck.

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

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?)

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

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

toughness is to wake up earlier.

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1. Cold Showers

The same way you get physically stronger…

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

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

Start this off by doing it for one day.

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It’s funny…

So how do you cultivate mental

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

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strength.

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

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

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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.

Plain and simple.

2. One More Rep

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?

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.

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.

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

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.

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.

strength?

Another great way to boost your mental

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

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

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

Seriously.

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

Before We Begin: The Principle of Progressive Overload

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.

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

Do 21 pushups instead of 20.

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

6. Wake Up Earlier (Without Sleeping Less)

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

Do 11 pullups instead of 10.

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.

3. Turn Off the AC

Try it… You’ll see.

And it’s exactly how it sounds.

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

7. Go Through Hell Week

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

Don’t give up quality sleep to do this.

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).

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

strength isn’t rocket science.

Mental

Our lives are way too easy.

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.

Here are a few ideas to get you started .

toughness by turning the AC off.

4. Meditate

I’d challenge you to stretch your mental

Start with only 12–24 hours.

strength over time.

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.

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.

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.