How do I become mentally strong?

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

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

And it’s exactly how it sounds.

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

Undercover cops in New York are riding the subways with iPods on to entice robbery. Is that a form of entrapment? If not, why not?

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

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

It’s funny…

Do you think Lady Gaga and Celine Dion have rehearsed separately for their performance at the Olympics opening ceremony?

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 if you’re doing this SOLELY to test your mental

toughness.

So I’m getting piano lessons and my teacher wants me to get an upright piano instead of a keyboard. An upright piano is way above my price range, so what do I do? And what’s the difference between an upright piano and a keyboard?

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.

3. Turn Off the AC

strength over time.

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

Plain and simple.

What is the one thing you don't understand that others do?

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.

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

strength.

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Before We Begin: The Principle of Progressive Overload

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

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

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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.

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.

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

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toughness by turning the AC off.

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

The same way you get physically stronger…

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2. One More Rep

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

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

What do you do when you are struggling to fall asleep?

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

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).

Another great way to boost your mental

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

Start this off by doing it for one day.

6. Wake Up Earlier (Without Sleeping Less)

Our lives are way too easy.

So how do you cultivate mental

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.

5. Give Up a Vice

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.

4. Meditate

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.

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.

1. Cold Showers

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?)

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

Here are a few ideas to get you started .

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.

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

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

Put up with a cold winter afternoon with no heat.

I’m just better at handling the suck.

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

as a Navy SEAL.

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

Mental

Do 21 pushups instead of 20.

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

7. Go Through Hell Week

Try it… You’ll see.

Do 11 pullups instead of 10.

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

Seriously.

strength?

Start with only 12–24 hours.

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

toughness is to meditate.

Don’t give up quality sleep to do this.

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.

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

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

toughness is to wake up earlier.

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

I’d challenge you to stretch your mental

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

strength isn’t rocket science.