How do I become mentally strong?

Seriously.

I’m just better at handling the suck.

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

I found out I have cancer—I have not told my family. We can’t afford the treatment anyway. Should I just say nothing and let nature take its course?

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

So how do you cultivate mental

Don’t give up quality sleep to do this.

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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.

as a Navy SEAL.

Mental

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

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.

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

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

toughness by turning the AC off.

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.

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Do 21 pushups instead of 20.

strength?

Start with only 12–24 hours.

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

4. Meditate

Put up with a cold winter afternoon with no heat.

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

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.

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)

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

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.

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

Try it… You’ll see.

Start this off by doing it for one day.

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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.

7. Go Through Hell Week

2. One More Rep

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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).

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.

strength.

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strength isn’t rocket science.

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

toughness is to meditate.

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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.

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.

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

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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.

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.

strength over time.

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

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

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

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.

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1. Cold Showers

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

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

3. Turn Off 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.

Before We Begin: The Principle of Progressive Overload

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

toughness is to wake up earlier.

Do 11 pullups instead of 10.

And it’s exactly how it sounds.

It’s funny…

The same way you get physically stronger…

toughness.

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

5. Give Up a Vice

Our lives are way too easy.

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

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

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

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.

Plain and simple.

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?)

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.

Here are a few ideas to get you started .

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

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

Another great way to boost your mental

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

I’d challenge you to stretch your mental

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