How do I become mentally strong?

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

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.

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

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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.

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

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?)

How did you react when your doctor ordered a colonoscopy?

Try it… You’ll see.

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

Don’t give up quality sleep to do this.

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toughness is to wake up earlier.

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

It’s funny…

What advice would you give to a father of a teenage daughter on how to protect her from boys, dating, and social media? How should fathers discuss these topics with their daughters?

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

Mental

2. One More Rep

There was this one weird Bollywood movie that was released in the 2000s. Amitabh Bachchan was starring with another actress and the story was about how the old guy (Amitabh Bachchan) fell in love with the young woman. What is the name of this movie?

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

5. Give Up a Vice

as a Navy SEAL.

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

I’d challenge you to stretch your mental

strength?

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toughness by turning the AC off.

4. Meditate

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

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The same way you get physically stronger…

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

1. Cold Showers

How many wishes do people get on their birthday?

Put up with a cold winter afternoon with no heat.

Here are a few ideas to get you started .

Before We Begin: The Principle of Progressive Overload

What do you think of Hegseth calling The Atlantic journalist Jeffrey Goldberg, "a deceitful and highly discredited so-called journalist who has made a profession of peddling hoaxes” after team Trump texted him their top-secret war plans on Yemen?

6. Wake Up Earlier (Without Sleeping Less)

toughness is to meditate.

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

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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).

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

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

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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.

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

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.

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

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.

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.

Has a conversation with someone who holds opposing political views ever caused you to change your own beliefs?

strength isn’t rocket science.

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.

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

Start with only 12–24 hours.

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.

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

Start this off by doing it for one day.

And it’s exactly how it sounds.

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

7. Go Through Hell Week

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

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

Plain and simple.

Seriously.

I’m just better at handling the suck.

Do 21 pushups instead of 20.

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

strength over time.

Our lives are way too easy.

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

Do 11 pullups instead of 10.

So how do you cultivate mental

toughness.

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

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

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

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

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

strength.

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

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.

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

Another great way to boost your mental

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.

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