How do I become mentally strong?

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

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

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

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5. Give Up a Vice

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

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

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2. One More Rep

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

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

I’m wondering about attachment and transference with the therapist and the idea of escape and fantasy? How much do you think your strong feelings, constant thoughts, desires to be with your therapist are a way to escape from your present life? I wonder if the transference serves another purpose than to show us our wounds and/or past experiences, but is a present coping strategy for managing what we don’t want to face (even if unconsciously) in the present—-current relationships, life circumstances, etc. Can anyone relate to this concept of escape in relation to their therapy relationship? How does this play out for you?

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

Our lives are way too easy.

Before We Begin: The Principle of Progressive Overload

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strength over time.

toughness.

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.

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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.

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?)

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

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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.

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

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

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I’d challenge you to stretch your mental

strength.

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

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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.

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

strength isn’t rocket science.

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Do 11 pullups instead of 10.

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

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.

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

4. Meditate

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

How good do you sing and how do you know this?

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.

Try it… You’ll see.

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

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

strength?

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.

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

I’m just better at handling the suck.

1. Cold Showers

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

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

It’s funny…

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

as a Navy SEAL.

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

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.

Start this off by doing it for one day.

The same way you get physically stronger…

7. Go Through Hell Week

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.

Another great way to boost your mental

toughness is to meditate.

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

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

Don’t give up quality sleep to do this.

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.

3. Turn Off the AC

So how do you cultivate mental

6. Wake Up Earlier (Without Sleeping Less)

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

And it’s exactly how it sounds.

Start with only 12–24 hours.

Do 21 pushups instead of 20.

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

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).

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.

Put up with a cold winter afternoon with no heat.

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

Plain and simple.

toughness is to wake up earlier.

Mental

Seriously.

Here are a few ideas to get you started .

toughness by turning the AC off.