How do I become mentally strong?

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

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

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Here are a few ideas to get you started .

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

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

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It’s funny…

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

2. One More Rep

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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.

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).

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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The same way you get physically stronger…

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

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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.

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

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as a Navy SEAL.

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

Don’t give up quality sleep to do this.

Help. I’m 16 and just got spanked by both of my parents for taking the car. What do I do? I want to run off somewhere but I’m so scared that I’ll get spanked again. I’ve never gotten the paddle before and I’m still scared to sit

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

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.

strength.

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Our lives are way too easy.

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

toughness is to meditate.

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5. Give Up a Vice

Plain and simple.

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

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3. Turn Off the AC

And it’s exactly how it sounds.

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.

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7. Go Through Hell Week

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.

Start with only 12–24 hours.

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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.

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.

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

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

toughness.

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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?)

Put up with a cold winter afternoon with no heat.

Mental

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

Before We Begin: The Principle of Progressive Overload

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.

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.

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

I’m just better at handling the suck.

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

Try it… You’ll see.

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.

toughness by turning the AC off.

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.

strength?

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

Seriously.

toughness is to wake up earlier.

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

Do 11 pullups instead of 10.

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

Another great way to boost your mental

6. Wake Up Earlier (Without Sleeping Less)

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

I’d challenge you to stretch your mental

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

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

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

strength isn’t rocket science.

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

Start this off by doing it for one day.

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

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

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.

1. Cold Showers

Do 21 pushups instead of 20.

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

4. Meditate