How do I become mentally strong?

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

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.

strength isn’t rocket science.

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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.

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

4. Meditate

Is it normal to hate my dog, but feel too guilty to get rid of him?

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

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

toughness is to wake up earlier.

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toughness by turning the AC off.

I’d challenge you to stretch your mental

Seriously.

What if Homelander turned out to be a good guy instead of an evil milk drinking manchild? Nobody seems to touch on this much.

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

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

strength over time.

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

strength?

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?)

How do you write a letter to your uncle who sent you money for your birthday outfit?

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.

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

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

Why are people so terrified or bothered that a person has original creative ideas, hobbies or unique interests?

Another great way to boost your mental

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).

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 this off by doing it for one day.

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

The same way you get physically stronger…

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toughness is to meditate.

I’m just better at handling the suck.

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

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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.

Do 11 pullups instead of 10.

Don’t give up quality sleep to do this.

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So how do you cultivate mental

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

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as a Navy SEAL.

Here are a few ideas to get you started .

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

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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.

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

7. Go Through Hell Week

How can the citizens of Russia accept the enormous difference between people? The richest 500 Russians own more than the poorest 99.8% of the entire Russian population combined. Why don't we see any protests?

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.

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

6. Wake Up Earlier (Without Sleeping Less)

Plain and simple.

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.

Our lives are way too easy.

Mental

Do 21 pushups instead of 20.

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

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

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

Try it… You’ll see.

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

Before We Begin: The Principle of Progressive Overload

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.

Put up with a cold winter afternoon with no heat.

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.

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

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

And it’s exactly how it sounds.

2. One More Rep

strength.

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

toughness.

5. Give Up a Vice

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

1. Cold Showers

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

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

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

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

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.

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

It’s funny…

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

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

Start with only 12–24 hours.