15 WAYS TO GET MENTALLY STRONGER

did you know that mentally tougher

athletes consistently outperform their

mentally weaker counterparts a recent

study has shown that roughly 80 percent

of mentally tough athletes tend to

achieve more or perform better now goes

without saying that being mentally

strong can help you do better in pretty

much every aspect of life do you

consider yourself to be a mentally

strong person how can you get mentally

stronger well today we're exploring

exactly that here are 15 practical ways

to get mentally stronger

welcome to a lux

number one start the day by making your

bed the moment you wake up make your bed

no scrolling on your phone for 20

minutes before finally rolling out of

bed and leaving it a mess making your

bed as soon as you wake up is a simple

action that has simple outcomes first

with the bed made you can't get back

into it your bed is for sleeping it's

not for wasting the day away second by

making your bed you've started the day

with an easy win you feel just a tiny

bit more accomplished and this gives you

a little boost to your mental fortitude

if you can make your bed why can't you

do the next task of your day lastly a

messy environment leads to a cluttered

mind knowing that your bed isn't made is

just another distraction for your brain

that keeps you from being your most

productive

number two list three positive things

about your life right now say them out

loud every day look mental strength

doesn't come from nowhere to feel

mentally strong you have to learn to

appreciate the good in your life what

brings you Joy in life for some it could

be their family for others just their

pet perhaps you're reading a really good

book right now maybe you recently got

over an illness it can be something

small or something that means the world

to you but you have to find three

positive things in your life and say

them out loud just Whispering is fine

but it's important to say them out loud

so they become more real

number three stay focused on the present

worry and anxiety are the Kryptonite of

mental strength while it's not possible

to stop your brain from worrying on

command you could avoid fueling the fire

when we allow our brains to ruminate

unguided there's almost never a positive

outcome we torture ourselves with

unhappy memories from the past and

anxiety about the future none of this is

beneficial to our mental fortitude

instead make a conscious effort to live

in the here and now as much as possible

whenever you catch yourself lost in your

thoughts use your senses to bring

yourself back to the present physically

touch something in your surroundings or

breathe deeply and think about what you

can smell using our senses to interact

with our surroundings can bring us out

over the past or future and into the

present where we need to be

number four pay attention to your inner

monologue

most all of us have an inner monologue

that follows us through the day

narrating our thoughts and feelings as

we go but have you ever paid conscious

attention to it a mentally strong person

has an inner monologue that speaks with

self-assurance and positivity what does

your inner monologue say if you catch it

saying things like I don't have enough

time to finish or I'm not skilled enough

to achieve that well it's time to start

making some changes consciously

transform these thoughts into I should

properly Focus so I can work faster and

what skills do I need to develop to

achieve that those are far more

proactive and far more positive

number five take small steps to

betterment for example let's say you

hate your job you want to find a new job

but you feel overwhelmed with this huge

task and you're making no progress well

break this task into smaller tasks the

first thing you're going to need to do

is to write a new CV or put together a

portfolio so focus on that first once

that's done you can think about the next

step you need to take breaking tasks up

like this into smaller steps it feels so

much less scary and much more manageable

number six don't let setbacks Define you

look setbacks happen okay they're a part

of life well deep down we all know this

is true we often deny this fact when a

setback occurs to us when faced with

adversity we become our harshest critics

don't we nothing ever goes right for me

this wouldn't have happened to someone

else

put a stop to those thoughts immediately

if something can be done to mitigate the

setback start working on your solution

if nothing can be done we'll acknowledge

the setback think about what could have

prevented it and what you can learn from

this moving forward then move on what's

done is done okay you cannot alter the

past to get mentally stronger you have

to accept that setbacks happen and they

will happen again no matter what

setbacks do not define you it's your

response to setbacks that is a true

representation of your character

number seven celebrate success

our brains are masters of focusing on

our weaknesses insecurities and mistakes

they're less good at celebrating our

wins in life what did you do recently

that went well it could have been

something momentous or it could be

something small did your colleague give

you a compliment at work maybe you put a

new bookshelf up in your bedroom give

yourself a moment to appreciate your

success no matter how big or small you

did that and you can succeed again

whenever you catch yourself ruminating

on something you wish you had done

differently instead direct your mind to

think about what you got right recently

number eight learn how to say no imagine

your mental strength as a cup your cup

gets filled every day by tasks

engagement and struggles doing laundry

adds a drop to your cup preparing for an

important meeting adds a lot of drops

adding too much to your cup will cause

it to spill over that's why it's

important to monitor how much is being

poured in doing people favors taking on

another work project meeting an

acquaintance for lunch they can all

quickly fill up your cup when someone is

trying to add to your cup take stock of

how much is already in there is there

any room in your cup if not you need to

say no we often think we owe a detailed

explanation as to why we can't do

something for someone but this isn't

true a simple story I've got too much

going on right now is totally sufficient

the more you say no the easier it

becomes

number nine become your own best friend

mental strength must come from within

while social support networks can be

invaluable nothing beats self-reliance

when you rely on others you open

yourself up to hardship when that safety

net is removed we all know people that

bounce from relationship to relationship

or stay in a relationship that isn't

healthy just so they don't have to face

being alone and maybe that person is you

this demonstrates a lack of

self-reliance a person who relies on

others can never truly be mentally

strong becoming comfortable being alone

is one of life's hardest skills to learn

but once you've mastered it you become

Unstoppable the earlier in life you

become self-reliant the easier life

becomes if you rarely spend time alone

start seeking that time out go shopping

alone go to the movies alone go to a

restaurant or a cafe alone build up to

spending longer and longer periods of of

time on your own the ultimate test is

going on a trip alone if you never try

you'll never know the mental strength

that can be gained from complete

self-reliance

number 10 strive for new social

connections

can we just talk about how self-reliance

AKA being alone is the key to getting

mentally stronger and now we're talking

about making social connections like

what well you see the two are not

mutually exclusive you can be entirely

self-reliant yet have many healthy

relationships including friends family

and romantic Partners the key is to not

rely on these connections for mental

strength you can lean on them from time

to time but you should ensure your

mental strength is never dependent on

anyone but yourself now maybe you're

thinking but I already have friends why

do I need new ones well making a new

friend can give you a fresh perspective

on your life a new connection in your

life opens up new possibilities and

experiences it gives you a mental boost

too because you sought out and made that

connection and another person has chosen

to spend their time with you seek

healthy social connections spend time

with individuals with whom you share

healthy Investments and who can enrich

Rich your life

number eleven

intentionally put yourself in a

stressful situation

do you usually try to avoid feeling

stressed well it's natural to avoid

things we find unpleasant but what if

you could stop feeling stressed about

the things that typically make you

stressed you can train your brain to

become comfortable with situations that

ordinarily will make you uncomfortable

with repeated exposure to stressful

situations your brain will become used

to the feeling of stress and will be

better equipped for handling it the

situation you put yourself in will

depend on what typically stresses you

out but start small and work your way up

for example compliment a stranger on

something they're wearing or tell your

waiter when something wasn't cooked to

your expectations repeatedly pushing

your boundaries will increase your

capacity for mental discomfort and make

you a mentally stronger person

number 12. practice at least one act of

self-care daily now you'll need this

after the last one while developing Your

Capacity to handle discomfort is key to

getting mentally stronger a little bit

of self TLC is important too you should

practice self-care at least once a day

so ask yourself what never fails to make

you feel relaxed and content perhaps you

enjoy a long hot bath catching up on a

Netflix series or reading knowing that

you have this act of self-care to look

forward to can give you a mental boost

to take on the day's challenges

number 13 meditation many people swear

by meditation as a tool for mental

strength meditation gives you Mastery

over your reactions and responses to

situations that trigger your emotions

while emotions are a part of being human

and we need them in order to drive our

actions we can become overwhelmed with

our emotions when we are overwhelmed

with emotion we elicit a reaction

instead of a response a reaction can

often be illogical and wield negative

consequences meditation increases your

capacity for emotions you can

consistently respond to stimuli instead

of reacting

number 14. get physically stronger

our mind and body are intrinsically

linked a weak body is not conducive to a

strong mind exercise releases endorphins

in our brains so to put it simply

exercising makes you feel happy exercise

also gives us a mental boost by making

us feel accomplished and productive

exercising for 30 minutes or more a day

for three to five days a week can

significantly improve depression or

anxiety symptoms

number 15. develop a routine

a routine saves us valuable time and

mental resources every person's daily

routine will look different some people

will be less structured some will be

very structured for example Elon Musk

plans his day out in five minute

intervals it's important to know that

it's fine to deviate from your routine

it's simply there to offer you some

guidance and give you a loose structure

to work with instead of needing to plan

out your entire day when you wake up you

already know the Bare Bones of what

you're going to be doing that day a

routine stops us from wasting the day

simply because we don't know what to do

and from feeling overwhelmed by the

prospect of the day ahead many

successful people are very particular

about their routines Elon Musk Jeff

Bezos and Angela Merkel are all people

who have a daily routine although their

routines look vastly different from one

another now if you want to be privy to

what the routines of the world's rich

and successful look like while you're in

luck we've got a video of the 10

routines of Highly Successful People