How do I become mentally strong?

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

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

toughness is to meditate.

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

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

strength over time.

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as a Navy SEAL.

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.

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.

If James Bond is meant to be the best secret agent in the world, how come all the bad guys in the World seem to know who he is?

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

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

strength?

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toughness.

So how do you cultivate mental

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

What is the reason behind some people referring to themselves as "nice guys" instead of simply being nice?

Here are a few ideas to get you started .

strength isn’t rocket science.

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.

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7. Go Through Hell Week

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

1. Cold Showers

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toughness by turning the AC off.

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

Plain and simple.

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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.

Put up with a cold winter afternoon with no heat.

Another great way to boost your mental

What does it mean when we dream about demons, ghosts, monsters, etc.?

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.

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.

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.

Can you turn 150 pages into a 5 minute presentation before a meeting?

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

Do 21 pushups instead of 20.

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

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

4. Meditate

toughness is to wake up earlier.

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Try it… You’ll see.

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

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

Why do some people never get to on a date even though they wanted to? Are they just too ugly and weird for everybody?

strength.

Seriously.

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 much of lounge pianists playing is from repertoire, and how much is improvised?

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

Start with only 12–24 hours.

It’s funny…

If I only have a fire extinguisher to defend myself against some threat from people, should I spray them for max damage or just hit them with the fire extinguishers?

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

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).

And it’s exactly how it sounds.

I’m just better at handling the suck.

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

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

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

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.

I’d challenge you to stretch your mental

Do 11 pullups instead of 10.

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.

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

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.

Before We Begin: The Principle of Progressive Overload

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

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

Mental

Our lives are way too easy.

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

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.

2. One More Rep

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.

5. Give Up a Vice

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.

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

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

Don’t give up quality sleep to do this.

The same way you get physically stronger…

6. Wake Up Earlier (Without Sleeping Less)

Start this off by doing it for one day.

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

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

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

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

3. Turn Off the AC