What are the best strategies for developing mental toughness?

Do hard things in an incremental compounding way. Let me explain. Say you want to run a marathon. These are the steps to build your endurance up. 1. Start with becoming someone who shows up Put on your shoes and running outfit at a certain time everyday. Don't run yet, just be the person who shows up to run. Do this for an entire week. 2. Now start walking Week 1 - walk 1 mile Week 2 - walk 2 miles Week 3 - walk 3 miles 3. Now start running Week 4 - run .5 mile, walk 2.5 miles Week 5 - run 1 mile, walk 2 miles Week 6 - run 1.5 miles, walk 1.5 miles Week 7 - run 2 miles, walk 1 mile Week 8 - Run 3 miles, walk 2 miles Incremental growth is the way to successfully get used to doing hard things.

Make a pact with yourself to begin your days with the hardest, most dreaded tasks on your to do list. Doing this has been a game changer for me regarding mental toughness and enhanced discipline. I’d also argue that doing this has helped me to be a more efficient decision maker.

It's always easier said than done but "mental toughness" comes in time. Anyone who has had any hardship in life will have the resilience and "toughness" already so they are already a step ahead! To build upon it, you have to try uncomfortable things and keep consistent with that one thing until it gets easier. When you have stuck with something your confidence grows and then you will try other new things! It doesn't have to be complicated you just need to be brave!!

I am currently faced with a life changing situation which life has thrown at me with no preparation. The way ones deals with life interruptions is very subjective therefore I am quite reluctant to advise if there is one remedy to fix it. 4 elements in my case that have been effective in developing mental fortitude are: 1. Challenging negative thought patterns and focusing on gratitude, optimism, and resilience. 2. Concentrating energy on the aspects one can influence and letting go of the rest. 3. Being grateful to my friends who are aware of the situation. 4. Sports - tennis has been good for the soul, the social aspect and fitness. Remember that developing mental fortitude is a continuous process. It’s ok not to be ok.

Embracing discomfort is a skill you can learn. We do a challenge every month that we can measure. We report our scores in a shared google sheet and you can see where you stand amongst your friends/colleagues. We aren't competing but seeing other people make progress motivates you to put in the work. We've done challenges involving cold showers, push-ups, wall sits, reading, balance, breathwork, steps and planks. These challenges become gateways to even more challenging endeavors. When you prove to yourself you can consistently do something hard, capabilities increase and confidence soars!

Once you believe you can manage and overcome any situation, you absolutely will. But if you believe there is nothing you can do about it, you will be stuck and frustrated. A growth mindset is a major requirement for developing mental toughness.

A growth mindset will acknowledge that there may be discomfort and setbacks along the way, but it's all part of the process of learning and skill building. Even stress can be reframed as a performance enhancer.

When the bigger picture seems intimidating, break it down into smaller and more achievable goals - When I started running, I couldn't get past the 5km mark and thought there was no way I would be able to finish 42km. That was until I focused on running 5km first, which progressed onto 10km and then into a half marathon and so on.

I agree. Adopt a belief that challenges are opportunities for growth rather than setbacks. Embrace the idea that your abilities can be developed through effort and perseverance. Practicing resilience is going to be vital while developing a growth mindset. This will allow you to practice bouncing back from setbacks and view failures as learning experiences. Developing coping mechanisms and strategies to navigate difficult situations will allow you develop and practice this key trait and skill.

The secret to developing a growth mindset is 2,500 years old. It was engraved on one of the walls of the Delphi Oracle. It is as simple as: K N O W T H Y S E L F Easier said than done, of course.

Short answer: Read Epictetus' Enchiridion (The Handbook) Long answer: "So make a practice at once of saying to every strong impression: ‘An impression is all you are, not the source of the impression.’ Then test and assess it with your criteria, but one primarily: ask, ‘Is this something that is, or is not, in my control?’ And if it’s not one of the things that you control, be ready with the reaction, ‘Then it’s none of my concern.’ (Enchiridion I.5)" And remember Seneca's wise words: “We suffer more often in imagination than in reality.”

To control our emotions we must first understand what creates them. Our beliefs are the filter for all of our thinking. Thoughts create feelings (emotions) Feelings force action Action drive results When you feel emotions # 1 name the emotion. Then reverse engineer and find the thought / belief it is coming from.

Más que controlar, primero debemos de aprender que tipo de emoción se despierta en cada situación y por qué. A partir de ahí, una buena gestión de las emociones, con las herramientas adecuadas, nos permitirán que la próxima vez que pasemos por situaciones similares, no nos afecte tanto #empatía #emociones #inteligenciaemocional

Interrupt that pattern of negative thoughts & emotions by making a change to one of your states. A change in one state affects the other states, and this affects your experience of life. The states are physiological, mental, emotional and spiritual. A physiological change, doing something with your body such as breathing deeply, move or work out, is the fastest way to change your experience. The mental state regards your focus and beliefs, ie. instead of focusing on what can go wrong, can you focus on what is good or how this situation makes you grow? A change to the emotional state can be initiated by finding a different meaning in what happens. Finally, the spiritual aspect for me regards how you see yourself in relation to others.

Want to level up your outcomes? Start by tuning into your emotions. Forget about controlling them – it's more about understanding where you're at emotionally. When faced with tough situations, being in touch with your emotional state is key. It's about spotting decisions or reactions that might stem from negative emotions, which usually aren't in your or anyone else's best interest. The game-changer? Learning to navigate your emotional landscape, moving from negative vibes to neutral or positive ones before taking action - is the secret sauce.

Confidence is something that develops from following the 4 C's (Dan Sullivan): * commitment to something * courage to do what is necessary * capability develops from taking courageous action * confidence emerges from the capability you have developed. Follow the 4 c's method and confidence is all but guaranteed!

We all have an inner voice that suggests we can't. For whatever it is, we can't, or perhaps we shouldn't, or we mustn't. That voice only gets heard if we give it time and space. The title of Susan Jeffers' book "Feel the Fear and Do It Anyway" sums this up for me. We can only make change happen if we move forward somehow. It's a bit like driving a car; you can rev the engine and turn the steering wheel, but if you still need to put it into gear, you are going nowhere (except in your dreams!). Start small; nothing builds success like success. Nothing builds confidence like a small win in confidence - a baby step forward. Start somewhere, start anywhere, but start!

Building your confidence starts by removing what lowers it; silence the inner critic. This is the voice we all have that says we aren't good enough, that expands problems to worst case scenarios, and that causes any other negative thoughts. Just being aware of this voice helps you silence it, because with the understanding that it is controlling you, you can make a decision to do something about it. Often it is enough to acknowledge it, and you can get yourself ready for whatever opportunity is at hand by among other things, focusing on how the accomplishment will serve you in the long term. Celebrate that success in advance.

Reconnect with yourself; your journey isn't accidental. Amid life's challenges, you've achieved milestones—yes, you've made it this far! Try a simple timelining exercise. Break down your life into decades, reflecting on who, what, where when and how. This unveils forgotten achievements and skills. In your twenties, you conquered challenges, showcasing resilience. In your thirties, you led a team, leaving a lasting impact. By your forties, you embraced new skills, displaying adaptability etc. Unveiling these moments celebrates your journey, boosting self-confidence by reconnecting with the resilient, resourceful, and skilled individual who brought you this far. Embrace the positivity and celebrate the person you've become.

Building confidence is not only critical for developing mental toughness, it is also a sign of mental toughness. Confidence means you are able to face challenging situations because you know who you are. You are not easily swayed by obstacles or difficulties because you are grounded in your truth. You build confidence by acknowledging your strengths as well as admitting your shortcomings. When you know these, you engage from a strength based perspective while being open to seeking support on your weaknesses. And so you know you can handle some things while you will need help on others. This helps you to face new situations knowing you can only get better.

Seeking someone to talk to especially important if you are bothered with negative thoughts or burdening emotions. By keeping it all to yourself, you risk becoming a pressure cooker. It is kind of like getting into a vicious cycle in which you only focus on what is negative, and blaming yourself for what happens. Having someone to support you can break the pattern and get you remember your own greatness and worth.

Even the greatest athletes have coaches and trainers behind them. They know the support systems combined with their mindset will accelerate their performance.

There are three things we all have in varying measures: 1. Information - if anything, there is an overabundance of information (facts, data, opinions) at our fingertips due to the incredible level of interconnectivity we all enjoy. 2. Knowledge - taking that knowledge and using it for a purpose (good or bad). 3. Wisdom - knowing when to use that knowledge and to use it constructively. Knowing how we can apply the knowledge from another sphere to the one we are currently in. Part of wisdom is knowing when to ask for help and actually asking for and receiving/accepting help. It is wise to accept help. We learn faster when we accept help. It's why having a business coach is such a good idea!

Being an entrepreneur is a tough and often lonely journey. Shit always happens and we have to be mentally tough to solve them and keep the team together. I found out that when I surround myself with a supportive network of individuals who share similar values and goals to me, I can share my pains and hurts with them and this temporary "release" of emotion helps me rebalance my internal turmoil. I believe that a strong support system can provide encouragement during tough times and offers diverse perspectives that can be valuable in my problem-solving.

Ever felt the weight of going solo? Seeking support for enhanced mental toughness is powerful practice. Guidance & Encouragement: - Seeking support enriches mental toughness. - External guidance, feedback, and encouragement fuel resilience. Combat Isolation: - Coping with stress and loneliness is easier with support. - Connect with friends, family, mentors, or a like-minded community. Action Steps: - Reach out to your support network for guidance. Join communities aligned with your interests and goals. - Embrace accountability through trusted mentors or peers.

Learning is an enriching & ongoing process, and in today's digital age, we have various resources at our fingertips. You can begin by exploring the work of experts/infleuncers through brief videos on YouTube or Instagram. These snippets of wisdom can be quite enlightening. As you discover influencers who resonate with you, delve deeper into their content. For instance, thanks to the algorithm, I once stumbled upon David Goggins on Instagram. Intrigued by his posts, I learned he authored the book “Can’t Hurt Me: Master Your Mind and Defy the Odds,” which has an impressive five-star rating. Reading it was captivating! Remember, we are never alone; many have tread the path we're on, and their knowledge can guide and inspire us to new heights!

"Live as if you were to die tomorrow. Learn as if you were to live forever" said Mahatma Gandhi. When we are constantly learning we improve ourselves and make ourselves indispensable and we become a valuable resource.

Challenge is one of the 4Cs of mental toughness. Go beyond just absorbing info. Challenge yourself to apply what you've been learning. That builds toughness.

There are so many resources on resilience. A great read on this topic is "The Mountain is You" by Brianna Weist. Read any personal development book with the lens of "who am I being"

?? #MentalToughness is a muscle that constantly needs strengthening and refining, as its effectiveness is influenced by the intensity of evolving situations that happen day-to-day. ?? #LifelongLearning is a powerful daily habit. Keep aware of the evolving #trends from various news sites. Innovate new #ideas in response, then connect with #communities to #prototype them. ?? Should these ideas work well, integrate them into your lifestyle as new ways of shaping the world. Naturally along the way, you will be exposed to tons of new qualities worth keeping, such as persistence and resilience. ?? Furthermore, you also compound your wins in a virtuous cycle of progress, building your success exponentially!

Developing mental toughness is akin to nurturing a vital energy that requires regular recharging. Establishing a reliable source of renewal is fundamental. This might manifest as drawing inspiration from a role model, engaging with motivational content, reading an inspirational book, or undertaking challenging activities. Consistency in this practice is key. In my personal journey, immersing myself in the anime series called Haikyuu, participating in intense Ping Pong or Tennis matches, and watching some videos of Rafael Nadal during his displays of unparalleled mental resilience significantly fortifies my own mental toughness.

Put things into perspective. Once you realize you only have 80-100 years on this earth and you really take that to heart, your output will increase and so will your mental toughness. We only have a relatively short amount of time on this earth. This mindset shift made me think about how I cannot slack due to the time constraint. It makes you go harder every day. If it’s worth doing, it’s worth doing well.

Discovering mental resilience isn't just about toughening up—it's embracing self-compassion, often overlooked in our upbringing. This skill, though not served on a silver platter, pays off in mental resilience. Imagine challenges as a journey of self-compassion, where kindness in dark times guides us. It's about leaving fear and shame behind, steering towards a positive mindset that propels us forward. Remember, life isn't perfect, and neither are we. Embracing imperfection becomes our canvas for growth, painting a stronger version of ourselves each day. For a deeper dive on this topic, I recommend the work of Dr. Kristin Neff.

Seeking support is a good habit to have, and that can be a form of accountability so you don't quit when you are in pursuit of a goal. However, with that said, developing mental toughness requires consistency. Consistency is key is required for achieving meaningful goals. Besides, mental toughness often requires sticking with your goals and maintaining effort over the long term, even when progress is slow. You develop the capacity for more by going through the process.

You must embrace this boredom and reject the “need” to always switch between tasks. This shallow work will produce shallow and unsatisfying results. Boredom, most recently, has been villainized. It has become the enemy. The restlessness which comes with boredom leaves us searching for something--anything. Yet, constantly fleeing our brains from boredom actually re-wires them. And not for the better. In our quest to eradicate boredom, we have created technologies such as video games, Twitter, Facebook, etc. but, unknowingly, has eroded our ability to focus. Learn to love the boredom and watch your success skyrocket.