How do I become mentally strong?

5. Give Up a Vice

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

3. Turn Off the AC

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strength?

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.

Our lives are way too easy.

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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.

1. Cold Showers

I am 13 and I am planning to run away. What should I do to succeed?

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.

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

toughness.

How would you describe modern day Russian society, beyond just politics?

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

And it’s exactly how it sounds.

Don’t give up quality sleep to do this.

I have a bad reputation and need help. What should I do?

Do 11 pullups instead of 10.

Try it… You’ll see.

Before We Begin: The Principle of Progressive Overload

If my heart stopped beating, would I have enough energy to walk out into the other room 20 ft away before I passed out and died?

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

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.

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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Start this off by doing it for one day.

toughness is to meditate.

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

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

toughness is to wake up earlier.

strength.

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

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?)

Another great way to boost your mental

What advice would you give to a father of a teenage daughter on how to protect her from boys, dating, and social media? How should fathers discuss these topics with their daughters?

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

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

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

How can someone determine if their partner is in another romantic relationship, particularly if they do not live together?

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

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).

strength over time.

Can you share something that captivates you, whether it's an idea, a discovery, or an invention?

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.

2. One More Rep

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

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

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

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

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

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 21 pushups instead of 20.

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

6. Wake Up Earlier (Without Sleeping Less)

as a Navy SEAL.

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’m just better at handling the suck.

Plain and simple.

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.

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

I’d challenge you to stretch 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.

toughness by turning the AC off.

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.

4. Meditate

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

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

Seriously.

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

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

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.

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

Mental

Put up with a cold winter afternoon with no heat.

The same way you get physically stronger…

strength isn’t rocket science.

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

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.

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.

Start with only 12–24 hours.

7. Go Through Hell Week

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

It’s funny…

Here are a few ideas to get you started .

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

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