We all know we’re capable of all of the goals we’ve set for ourselves. We all also know that sometimes our mind just doesn’t think we can do what are bodies KNOW we can do, and so we give. Here are a few exercised you can do to help increase your mental strength.
1 – Evaluate your core beliefs. We all have core beliefs about ourselves, our lives, and our world. They develop our time, and largely depend on our past experiences. Whether or not you’re aware of your core beliefs, they influence your thoughts, behaviors and emotions.
Sometimes, our core beliefs are inaccurate and unproductive. For example, if you believe you can’t succeed at a task, you’ll often unconsciously find ways to make that true. (For example: “I tried to learn that new technique this week. I didn’t have the results I want. I might as well go watch TV instead because obviously I can’t do this easily”)
Identify and evaluate your core beliefs. Look for beliefs that are black and white, and then exceptions to the rule. Very few things in life are “always” or “never” true. Modifying your core beliefs requires purposeful intentions and hard work, but it can change the entire course of your life.
2 – Expend your mental energy wisely. Wasting your brain power about things that are outside of your control drains your mental energy quickly. Instead of worrying about the things you can’t control. focus o the things you CAN control. Maybe you can’t choose how tonight’s schedule will impact what time you’ll get to eat dinner, but you CAN choose what you’ll eat, and what typse of snacks you can bring to help tide you over. If you focus your energy on the things you can control and those that have a positive impact on your life, it’ll quickly become a habit and one that’s good for you.
3 – Replace negative thoughts with positive thoughts. Seems simple enough, right? Most of us don’t spend much time thinking about our thoughts. However, increasing your awareness of your thought patterns can make a big difference in increasing your mental resilience. Try to catch your negative thoughts (“I just can’t do anything right”) before they spiral downward and impact your behavior
Identify and replace negative thoughts with ones that hold more potential. Instead of “I really failed at that task, why even try it again?” focus on “if I do it one more time it’ll be a little bit better. Maybe not perfect, but better.” Changing your thoughts requires constant monitoring, but the process can be instrumental in helping you become your best self.
4 – Practice tolerating discomfort. Being mentally strong doesn’t mean you don’t experience emotions. In fact, mental strength requires you to become acutely aware of your emotions so you can make the best choices about how to respond. Mental strength is about accepting your feelings without being controlled by them.
Mental strength also involves an understanding of when it makes sense to behave contrary to your emotions. For example, if you experience anxiety that prevents you from trying new things or accepting new opportunities, try stepping out of your comfort zone if you want to continue to challenge yourself. Tolerating uncomfortable emotions takes practice, but if becomes easier as your confidence grows.
5 – Reflect on your progress daily. Today’s busy world doesn’t lend itself to making much time available for quiet reflections. Create time to reflect upon your progress toward developing mental strength. At the end of each day, ask yourself what you’ve learned about your thoughts, emotions, and behavior. Consider what you hope to improve upon or accomplish tomorrow.
Developing mental strength is a work in progress. There is always room for improvement, and at times this will seem more difficult than at other times. Reflecting upon your progress can reinforce your ability to reach your definition of success while living according to your values.
