How do I become mentally strong?

Before We Begin: The Principle of Progressive Overload

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

The same way you get physically stronger…

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toughness.

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

2. One More Rep

I broke up with my boyfriend because he wasn’t transparent about his past, it hurts me and he doesn’t care. I told him in the beginning of our relationship that it was a deal breaker for me what do I do?

Plain and simple.

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

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.

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

toughness is to wake up earlier.

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.

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

strength isn’t rocket science.

Do 11 pullups instead of 10.

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

toughness is to meditate.

strength?

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Start with only 12–24 hours.

I’m just better at handling the suck.

Seriously.

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6. Wake Up Earlier (Without Sleeping Less)

5. Give Up a Vice

And it’s exactly how it sounds.

Im happy but there is a heavy feeling of sadness in my heart that I just can't remove. Why am I like this?

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

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

7. Go Through Hell Week

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Try it… You’ll see.

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.

I caught my husband of 20 years looking at inappropriate pics of women on TikTok or Instagram. I'm not sure., but when I told him he got mad and made excuses of why they popped up. I then told him how I've snuck on his phone and saw what he's been looking at . We had a horrible big fight. I asked him why did he even marry me when I see the type he likes . Nothing like me, I'm petite, blonde and blue eyes. These women are dark haired dark eyed and have curvy bodies, large breasts, etc. I just don't feel the same about him after this. I can't get over this

toughness by turning the AC off.

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

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

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Do 21 pushups instead of 20.

4. Meditate

Here are a few ideas to get you started .

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

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.

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

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strength over time.

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.

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.

Don’t give up quality sleep to do this.

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.

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.

It’s funny…

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

strength.

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

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

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

Mental

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).

3. Turn Off the AC

Put up with a cold winter afternoon with no heat.

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

Start this off by doing it for one day.

So how do you cultivate mental

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

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

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

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

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?)

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.

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

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

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

as a Navy SEAL.

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

Another great way to boost 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.

Our lives are way too easy.

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

I’d challenge you to stretch your mental

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.

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

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.

1. Cold Showers

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.