How do I become mentally strong?

Before We Begin: The Principle of Progressive Overload

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

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

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Try it… You’ll see.

Put up with a cold winter afternoon with no heat.

1. Cold Showers

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toughness by turning the AC off.

6. Wake Up Earlier (Without Sleeping Less)

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

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

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

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.

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toughness.

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

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

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Mental

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

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.

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

Start this off by doing it for one day.

Here are a few ideas to get you started .

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Our lives are way too easy.

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

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

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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.

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.

So how do you cultivate mental

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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.

strength?

Plain and simple.

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

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

strength isn’t rocket science.

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

It’s funny…

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.

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And it’s exactly how it sounds.

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

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

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.

Do 21 pushups instead of 20.

Don’t give up quality sleep to do this.

5. Give Up a Vice

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

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.

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.

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

2. One More Rep

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

Seriously.

toughness is to meditate.

I’m just better at handling the suck.

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.

I’d challenge you to stretch your mental

strength.

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

Do 11 pullups instead of 10.

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.

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

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

Another great way to boost your mental

7. Go Through Hell Week

The same way you get physically stronger…

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.

Start with only 12–24 hours.

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?)

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

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.

3. Turn Off the AC

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.

as a Navy SEAL.

strength over time.

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

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

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

4. Meditate

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

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