How do I become mentally strong?

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

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

Don’t give up quality sleep to do this.

What can I do when I'm ugly on both outside and inside? What do I do? Cut myself off from the world to make everyones lives better? I'm a monster. I hurt feelings, and I say what was said to me. I feel like I'm nothing but a burden. What do I do?

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

The same way you get physically stronger…

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

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

Plain and simple.

strength isn’t rocket science.

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

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

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

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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.

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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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

strength over time.

I’m just better at handling the suck.

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as a Navy SEAL.

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.

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Mental

6. Wake Up Earlier (Without Sleeping Less)

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

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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.

3. Turn Off the AC

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.

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

strength?

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Start with only 12–24 hours.

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.

Try it… You’ll see.

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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?)

toughness by turning the AC off.

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

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.

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.

strength.

Seriously.

Do 11 pullups instead of 10.

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

toughness is to meditate.

toughness.

I’d challenge you to stretch your mental

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

And it’s exactly how it sounds.

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.

Before We Begin: The Principle of Progressive Overload

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.

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

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

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

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

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

1. Cold Showers

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

5. Give Up a Vice

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

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.

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

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

2. One More Rep

toughness is to wake up earlier.

Our lives are way too easy.

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.

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).

Start this off by doing it for one day.

7. Go Through Hell Week

So how do you cultivate mental

4. Meditate

Do 21 pushups instead of 20.

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.

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

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

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.

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

It’s funny…