Most people quit as soon as things get tough.
But having a strong mind is the only way to overcome life's challenges.
If this is you, read this.
Make your mind bulletproof with these 9 science-based methods:
But having a strong mind is the only way to overcome life's challenges.
If this is you, read this.
Make your mind bulletproof with these 9 science-based methods:
There are thousands of books on mental toughness.
I've read at least a dozen.
The only 2 you need:
β’ Do Hard Things by @stevemagness
β’ Can't Hurt Me by @davidgoggins
Combined, these have all the science-based methods you need to become mentally tough.
Here they are:
I've read at least a dozen.
The only 2 you need:
β’ Do Hard Things by @stevemagness
β’ Can't Hurt Me by @davidgoggins
Combined, these have all the science-based methods you need to become mentally tough.
Here they are:
@stevemagness @davidgoggins β’ Embrace Reality
False bravado doesn't work.
Your ability to overcome challenges is determined by your expectation of the difficulty beforehand.
To perform better, assume nothing will be easy.
False bravado doesn't work.
Your ability to overcome challenges is determined by your expectation of the difficulty beforehand.
To perform better, assume nothing will be easy.
@stevemagness @davidgoggins β’ Maintain Equanimity
Discomfort triggers a region in the brain called the Amygdala, the body's alarm system.
An overactive amygdala leads to burnout.
The trick is learning to manage this internal alarm system.
Here's how...
Discomfort triggers a region in the brain called the Amygdala, the body's alarm system.
An overactive amygdala leads to burnout.
The trick is learning to manage this internal alarm system.
Here's how...
@stevemagness @davidgoggins 3 Techniques:
β’ Zoom out & explain
β’ Reappraise
β’ Reassure
Let's explore each one...
β’ Zoom out & explain
β’ Reappraise
β’ Reassure
Let's explore each one...
@stevemagness @davidgoggins 1) Zoom Out & Explain
Turn down the volume on our internal alarm by explaining the situation in the 3rd person.
"Tom is frustrated because XYZ"
This allows us to stop identifying with the emotion.
Turn down the volume on our internal alarm by explaining the situation in the 3rd person.
"Tom is frustrated because XYZ"
This allows us to stop identifying with the emotion.
@stevemagness @davidgoggins 2) Reappraise
Identify the discomfort you're feeling as beneficial.
You can view struggle as:
β’ Sign of weakness
β’ Sign that you're growing
The latter shuts off the internal alarm systemβthe amygdala.
Identify the discomfort you're feeling as beneficial.
You can view struggle as:
β’ Sign of weakness
β’ Sign that you're growing
The latter shuts off the internal alarm systemβthe amygdala.
@stevemagness @davidgoggins 3) Reassure
The final way to come back to baseline is by reassuring ourselves:
"This too shall pass"
Use discomfort as a reminder that everything is temporary.
The final way to come back to baseline is by reassuring ourselves:
"This too shall pass"
Use discomfort as a reminder that everything is temporary.
@stevemagness @davidgoggins β’ Satisfy Your Psychological Needs
We each have 3 psychological needs:
1. Autonomy
2. Competency
3. Belonging
Activate these during a difficult challenge and you increase your ability to overcome it.
Let's break down each one...
We each have 3 psychological needs:
1. Autonomy
2. Competency
3. Belonging
Activate these during a difficult challenge and you increase your ability to overcome it.
Let's break down each one...
@stevemagness @davidgoggins 1) Autonomy
Remind yourself you always have a choice:
β’ How you think
β’ How you feel
β’ How you act
Agency over your life increases psychological safety.
Remind yourself you always have a choice:
β’ How you think
β’ How you feel
β’ How you act
Agency over your life increases psychological safety.
@stevemagness @davidgoggins 2) Competency
Generate a feeling of competency by focusing on the work you've already completed.
Then focus on what you can do in the next 5 seconds to continue making progress.
Generate a feeling of competency by focusing on the work you've already completed.
Then focus on what you can do in the next 5 seconds to continue making progress.
@stevemagness @davidgoggins 3) Belonging
Generate a feeling of belonging by remembering the people or mission you're struggling for.
Generate a feeling of belonging by remembering the people or mission you're struggling for.
@stevemagness @davidgoggins "When we satisfy our psychological needs, we are allowed to fulfill our potential because our drive comes from within so fear and pressure no longer consume us".
@stevemagness
@stevemagness
@stevemagness @davidgoggins β’ Use An Accountability Mirror
What are your goals?
What are your limitations?
Hold yourself accountable for daily progress.
What are your goals?
What are your limitations?
Hold yourself accountable for daily progress.
@stevemagness @davidgoggins β’ Callous Your Mind
Step out of your comfort zone.
Then do it again. And again. And again.
Get used to discomfort and watch the mind adapt.
Step out of your comfort zone.
Then do it again. And again. And again.
Get used to discomfort and watch the mind adapt.
@stevemagness @davidgoggins β’ Take Souls
Try to do anything hard and you're sure to face haters.
Use their negativity to fuel you.
Be so good they can't ignore you.
Try to do anything hard and you're sure to face haters.
Use their negativity to fuel you.
Be so good they can't ignore you.
@stevemagness @davidgoggins β’ Visualize Success
Painting a picture for what success will look like will keep you motivated to push through inevitable challenges and setbacks.
Painting a picture for what success will look like will keep you motivated to push through inevitable challenges and setbacks.
@stevemagness @davidgoggins β’ Dismantle Your Governor
Governors are used to limit the top-speed of a car.
You want to dismantle the governor in your mind to go the distance.
How?
Get used to doing 1 more.
1 more rep.
1 more mile.
1 more minute.
Push past the point where your mind says stop.
Governors are used to limit the top-speed of a car.
You want to dismantle the governor in your mind to go the distance.
How?
Get used to doing 1 more.
1 more rep.
1 more mile.
1 more minute.
Push past the point where your mind says stop.
@stevemagness @davidgoggins β’ Embrace Failure
If you're not failing you're not trying hard enough.
Set more ambitious goals.
Take inventory of the experiments.
Write down each time you failed and what you learned.
If you're not failing you're not trying hard enough.
Set more ambitious goals.
Take inventory of the experiments.
Write down each time you failed and what you learned.
@stevemagness @davidgoggins TL:DR How To Develop Mental Toughness
1. Embrace reality
2. Maintain equanimity
3. Satisfy Your Psychological Needs
4. Use An Accountability Mirror
5. Callous Your Mind
6. Take Souls
7. Visualize Success
8. Dismantle Your Governor
9. Embrace Failure
1. Embrace reality
2. Maintain equanimity
3. Satisfy Your Psychological Needs
4. Use An Accountability Mirror
5. Callous Your Mind
6. Take Souls
7. Visualize Success
8. Dismantle Your Governor
9. Embrace Failure
@stevemagness @davidgoggins Thanks for reading!
Toughen your mind by adopting just a few of these tactics.
Follow me @tomharari for more content like this.
Toughen your mind by adopting just a few of these tactics.
Follow me @tomharari for more content like this.
P.S. Want to learn more about developing mental toughness?
Checkout
@davidgoggins
' new book:
'Never Finished'
amzn.to
Checkout
@davidgoggins
' new book:
'Never Finished'
amzn.to
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