Mind over Matter: Train like a Navy SEAL, Lead like a Founder - Your Mental Blueprint

Whether you have military background or not (I don't, but I felt this really illustrates it well so bare with me), Imagine being dropped into enemy territory with only your training and instincts to rely on. There’s no room for error, no second chances, and no time to analyze data, fine-tune your plan, or even ask someone else. It’s GO TIME! Navy SEALs thrive in these high-stakes situations, not because of their physical prowess alone, but because they’ve conditioned their minds for battle.

As a founder, you may not face bullets or crossfire that threaten your life, but you face an onslaught of critical decisions, financial risks, team dynamics to only mention a few, that can feel just as intense. Leading a startup is a battlefield in its own right, and your ability to survive and thrive depends on how well you’ve trained your mind to handle these pressures and lead in this dynamic environment.

Let’s shift gears to elite athletes for a moment. The sporting heroes you see and hear about don’t just dominate because of physical strength, mastery fitness or exceptional skill—they rise to the top because of their mental toughness. Think of Michael Jordan during the 1997 NBA Finals, famously known as the "Flu Game." Despite being severely ill, Jordan mentally pushed through exhaustion and illness, scoring 38 points and leading the Chicago Bulls to victory. It wasn’t just talent or physical strength that got him through that game—it was his ability to stay focused, adapt under pressure, and tap into an unshakable mindset. In elite performance, it’s often not the most physically gifted who win, but those with the mental edge. Get it done, even if it’s not pretty.

Earlier in my career I had the privilege of working with elite tennis players on the ATP world tour as performance S & C Coach, and I have followed hundreds of these athletes from junior to elite for decades. What has always been fascinating to me, is that it is never the players with profound brilliance every now and then or the athlete that can run forever and keep the rally going for 40 shots who's names are written in the history books as GOATS. Don't get me wrong that helps for sure. The GOATS, whether it is Roger Federer, Novak Djokovic, Michael Jordan, or Michael Phelps, one KEY that is universal between all of them, is their ability to be mentally stronger, more resilient, and more consistent than their competitors over a long career. The margins between the top 3 and the rest of the top 20 in any field are so marginal when it comes to skill and ability. But there are a key differentiator when it comes to the mental toughness side of professional sport and Navy SEALS, and business.

As a founder, your battlefield is the unpredictable world of startups. Your success will depend on developing that same unbreakable mindset. You will not regret making this a priority and investing the time to have the mental toughness required to build a globally competitive startup.

Mental Performance for Founders: Developing Your Inner SEAL

The strongest companies aren’t built on great ideas alone; they’re built by founders who have the mental toughness to lead through the highs and lows, not once or twice, but consistently over time. Just like the elite athletes or SEALs we referred to earlier, as a founder it is critical for you to develop and hopefully reach mastery level in resilience, focus, and adaptability—the core traits of mental fitness and performance.

• Resilience: What is resilience? Think about any object that you can bend or push out of shape by applying pressure. The ability of that object to bounce back to its original shape indicates its resilience. Every startup hits roadblocks—whether it is learning your co-founder has decided to transition out, missing out on a major client, facing cash flow issues and having to lay off your team, or learning that you launched a product that no one wants to pay for. YOUR ability to bounce back from failure or obstacles defines whether your company will survive to keep on fighting for success another day, month, year or decade. In "Grit," Angela Duckworth emphasizes that resilience and GRIT (the ability to persevere with passion over prolonged time) not talent, is the true predictor of long-term success. It’s about sticking with your mission, even when things get tough. Just as SEALs train to keep moving forward, founders must build the mental endurance to withstand the challenges that inevitably come their way and stick with it.

• Focus: In elite military units and high-performance sports, distractions can mean the difference between success and failure, and often life or death. SEALs learn to block out the noise and zero in on their objectives with laser-like precision. Athletes get into a state of flow or "the Zone" as they refer to it. For founders, it’s about avoiding shiny object syndrome and staying locked in on what moves the needle for your business. Resisting the temptation to do busy work but doubling down on 80:20 on the tasks that moves the needle NOW! Whether it’s product development, fundraising, or customer acquisition, honing your focus is essential.
• Adaptability: SEALs are renowned for their ability to pivot under pressure when things don’t go as planned. Startups are no different. The best-laid plans often go awry, new evidence emerges daily, and your ability to adapt quickly can determine whether your company sinks or swims. As a founder, you need this same mindset to pivot your strategy when market conditions shift, or your initial assumptions turn out to be wrong and be able to take your team with you on this journey.

Actionable Takeaways: Build Your Mental Performance Plan

Developing mental toughness doesn’t happen overnight—it’s a process of small, daily habits that compound over time. Here’s some tips that can help in getting your Mental Performance Plan developed and refined:

1. Morning Routine: Start each day with a focused morning routine. This could include a combination of physical exercise, breathing, meditation, and journaling. The goal is to set your mental state for the day. It’s easy in the startup environment to jump right back into the weeds, picking up where you left off just 4 hours ago after you fell asleep in front of your laptop (hopefully that doesn't happen regularly). You need to be physically and mentally prepared for whatever comes your way. This brings to mind a story from the book "Mental Toughness for Young Athletes." by Troy Horne. A young track athlete had been running lap after lap, feeling stuck and frustrated. No matter how hard she pushed, she couldn’t go any faster. Expecting technical advice from her coach, she was instead told to shift her mindset. He asked her to visualize herself running faster, to see each step as lighter and smoother. He also encouraged her to change her self-talk from "I can’t" to "I’m getting faster with every lap."The next time she ran, something incredible happened: she felt lighter, smoother, and faster—not because her physical ability had changed, but because her mindset had. As a founder, you can adopt this same practice. Each morning, visualize yourself overcoming obstacles and achieving your goals with ease. Start your day with positive affirmations, mentally preparing for critical decisions, tough negotiations, or product launches with confidence. That mental adjustment, like it did for the athlete, will prime you for success before you’ve even begun. This is not pie in the sky ideas, but have been thoroughly researched and documented over time.
2. Breathing Techniques: Use tactical breathing or Box breathing as the Navy SEALS call it to manage stress, clear you mind, and get focused during intense moments. The SEALs use this technique to calm their nervous systems under pressure. Take deep, controlled breaths in stressful situations to maintain focus and avoid panic. 5 minutes of intentional breathing and clearing your mind might be all it takes to have the clarity you need for those very important decisions or actions in the day to come.
3. Journaling for Reflection: At the end of each day, reflect on what went well and what could be improved. Journaling builds self-awareness, allowing you to recognize your emotional patterns and stay resilient when things get tough.
4. Micro-Goals: Break big goals into smaller, manageable chunks. Neuroscience tells us that achieving small, specific goals releases dopamine, the neurotransmitter associated with motivation and accomplishment. This creates a loop of positive reinforcement that keeps you moving forward. In "Mental Toughness for Young Athletes," the authors emphasize the importance of writing down goals. Research led by Dr. Gail Matthews shows that people are 42% more likely to achieve their goals if they write them down. Writing down your micro-goals engages the prefrontal cortex, which is responsible for decision-making and planning, and activates the brain’s reward system.
5. Resilience Training: Simulate stressful environments or “controlled chaos” in your day-to-day work to build resilience. This could mean setting stretch goals or intentionally taking on complex problems that challenge your focus. Visualization is a powerful tool here—elite athletes and Navy SEALs both use it to mentally rehearse tough situations before they even happen. By visualizing yourself handling high-pressure moments—whether it’s a tough investor meeting, a critical decision, or a product launch—you train your mind to stay calm and focused when those moments actually arrive. Imagine the scenario in vivid detail: the people in the room, the questions being thrown at you, and the way you confidently navigate the situation. Practicing these mental exercises builds your resilience by preparing you mentally before the stress even hits.

Conclusion: Mental Toughness is the Backbone of Leadership

Mental toughness isn’t optional in the startup world—it’s essential. SEALS don’t succeed on physical ability alone, and neither will you. Your mental performance blueprint will be the foundation that helps you lead your team through the toughest challenges.

The good news?

Mental toughness is a trainable skill and can be developed through small, consistent habits. Challenge yourself to implement the practices outlined here and start building the mental resilience that will set you apart from the competition. Your startup’s success depends on it.

Remember, success lies Beyond the Hustle.

If this resonates with you, feel free to reach out and connect with me to discuss more.