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The Science of Developing Mental Toughness in Health, Work, and Life

Steps For Building a New Habit

  • Start by building your identity.
  • Focus on small behaviors, not life-changing transformations.
  • Develop a routine that gets you going regardless of how motivated you feel.
  • Stick to the schedule and forget about the results.
  • When you slip up, get back on track as quickly as possible.

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The Science of Developing Mental Toughness in Health, Work, and Life

The Science of Developing Mental Toughness in Health, Work, and Life

https://jamesclear.com/mental-toughness

jamesclear.com

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Key Ideas

Defining Mental Toughness

Whatever it is, be clear about what you’re going after and tie it to concrete actions. You can’t think your way to becoming mentally tough, you prove it to yourself by doing something in real life.

Mental Toughness And Small Wins

Mental toughness needs to be worked to grow and develop. If you haven’t pushed yourself in thousands of small ways, you’ll wilt when things get difficult.

Extreme situations test our courage, perseverance, and mental toughness, but so do everyday circumstances. Challenge yourself whenever you can, consistently do what you know you’re supposed to and don’t let your brain’s laziness control you.

Mental Toughness Requires Habits

... not motivation. Motivation comes and goes. Mental toughness is about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions consistently.

Mentally tough people don’t need to have more courage, talent or intelligence — just more consistency. They also develop systems that help them focus on the important stuff regardless of the obstacles.

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The journey is the destination

We never arrive. We work hard to succeed, and then we have to work twice as hard to maintain that success.

It’s a slow grind. And it starts with our mindset.

Don’t rely on your talent

We all have some type of talent, something that sets us apart from the rest of the world. This can also be a potential trap.

Never just rely on your gift or talent alone. Work on your craft. Investigate your weaknesses and make an effort to minimize them.

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Components Of Mental Toughness
  • Challenge: Viewing challenges as opportunities rather than obstacles.
  • Control: Believing that you are in control of your life and destiny.
  • Commitment:
Believe In Your Ability To Succeed

Mentally tough people truly believe they can succeed. That extends to encompass even mundane things in their life.

Whatever you challenge yourself with, believing in yourself is essential. Avoid negative self-talk and instead focus your energy on staying positive and self-encouraging.

Seek Intrinsic Rewards

Intrinsic motivations are those that come from within an individual and involve doing things for their own sake. They drive them to do better, push harder, be stronger, and persevere.

Mentally tough people don't focus on the possible rewards that may await them at the end of a challenge. Instead, they see participating and overcoming challenges as rewarding in and of themselves.

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Act as If You Are In Total Control
Act as If You Are In Total Control

Most successful people do feel good luck played some role in their success. But they don't wait for it or worry about bad luck. They act as if success or failure is totally within their c...

Ignore What You Can’t Influence

Mental strength isn’t an unlimited resource, don’t waste it on things you can’t control.

Do what you can. Be your own change--but don't try to make everyone else change.

See The Past as Training

Learn from your mistakes, and those from others too, but let them go. The past is just training; it doesn't define you.

When something bad happens, see it as an opportunity to learn something you didn't know. When another person makes a mistake, learn from it and see it as an opportunity to be kind, forgiving, and understanding.

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