How do I become mentally strong?

strength isn’t rocket science.

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

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

What is the recommended approach for creating a film or TV script? Should the script be written first or should the story be developed first? Why?

strength over time.

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

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

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Do 11 pullups instead of 10.

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.

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

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Another great way to boost your mental

5. Give Up a Vice

I’m just better at handling the suck.

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Plain and simple.

I’d challenge you to stretch your mental

4. Meditate

What were the first few days, weeks, months and then years like after finding out about your spouses infidelity? How did your feelings, and yours & their approach to the situation change in the immediate aftermath compared to later down the line?

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

Mental

The same way you get physically stronger…

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

Before We Begin: The Principle of Progressive Overload

as a Navy SEAL.

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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.

Do 21 pushups instead of 20.

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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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.

strength?

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?)

You hold the door open for a lady and she stops in her tracks and screams at you, ‘Don’t hold the door for me! I’ll get it myself!’ What are your feelings or immediate reaction?

1. Cold Showers

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

It’s funny…

Do women wear undies under leggings?

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

So how do you cultivate 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.

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

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

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

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

toughness is to wake up earlier.

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

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And it’s exactly how it sounds.

toughness is to meditate.

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

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

Our lives are way too easy.

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

Here are a few ideas to get you started .

Try it… You’ll see.

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

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.

6. Wake Up Earlier (Without Sleeping Less)

strength.

Start with only 12–24 hours.

Put up with a cold winter afternoon with no heat.

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.

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

2. One More Rep

toughness.

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.

Seriously.

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

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

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.

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.

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

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.

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

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

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

Don’t give up quality sleep to do this.

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

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

Start this off by doing it for one day.

7. Go Through Hell Week

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.

3. Turn Off the AC

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.

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).

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

toughness by turning the AC off.

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