10 Essential Habits for Achieving Mental Toughness

Mental toughness is rarely discussed as a means to happiness and overall contentment with life, yet it is a critical ingredient in both.

What is mental toughness, and why do we need it?

Mental toughness is the ability to persevere and persist when all seems lost, and defeat appears imminent. The ability to rely on previously developed and ingrained habits will get you through the difficult, uncertain times we all face periodically in life.

We need mental toughness to face and overcome some of life's most difficult challenges. While this seems like a tall order, some strategies and habits can help us become mentally stronger.

As with most skills, mental toughness is like a muscle built in small increments and incorporated by daily actions, with the outcome being mental strength and resilience.

Here are 10 Essential habits for achieving mental toughness:

1. Start with small daily actions. Unfortunately, we can't merely think our way to mental strength; instead, we must build on small daily accomplishments. To build that mental muscle, we must push ourselves in a myriad of small ways.

For example, strive to work out daily. Similarly, if you only feel like doing 10 pushups, push yourself and do twenty. Endeavor to stick to a planned routine and maintain a deliberate schedule. All of these actions are also ways of cultivating self-discipline.

2. Adopt a productive attitude. While we cannot think our way to mental toughness, we can get into a productive mindset. A productive mindset puts you in an open frame of mind to do what needs to be done. It promotes a 'can-do' approach.

3. Be proactive. While we cannot prevent overwhelming circumstances and challenging situations, we can control how we allow them to affect us. We become proactive and take control by choosing our attitude toward what is happening. When we have better control of ourselves, we control the situation better.

4. Take responsibility. Take ownership of both your actions and where you find yourself. Once you do, you will be in a position of personal power rather than victimhood. Victimhood immobilizes you, whereas personal power emboldens and propels you to take necessary, appropriate action.

5. Accept that life can be difficult. As I discuss in the essential life skill of acceptance, life is not always fair. We often need to come to terms with things over which we have no control or the ability to change. When we accept that life can be difficult, we avoid lamenting what is not. Instead, we free ourselves to deal with what is.

6. Surround yourself with positive people and positive influences. Strive to be around people who can help lift your moods and offer solutions to your predicaments. If you cannot be around positive people, endeavor to read encouraging books about the experiences of those who have overcome incredible odds. A positive approach is a must for tackling difficult conditions.

7. Give yourself a break. We are often hardest on ourselves. Getting caught up in self-blame and recrimination deprives us of the learning opportunities inherent in all problems. It likewise delays the process of working on those problems.

"Do what you can, with what you have, where you are." Theodore Roosevelt

8. Capitalize upon and savor the moment. Aspire to find meaning even in the most challenging circumstances. When you focus on what's in front of you, you are less likely to succumb to stress, anxiety, and frustration. It better positions you to achieve a positive result. Conversely, running away from or denying difficulty ultimately serves to defeat you.

9. Get physical. It's no secret that physical fitness promotes mental toughness and fitness. Exercise is vital for maintaining mental fitness and reducing stress; it enhances concentration and improves cognitive function. Scientific research has proven that regular exercise elevates and stabilizes mood, improves sleep patterns, and boosts the overall quality of life. The mentally tough are also physically tough!

10. Let go. Let go once you've done everything possible to address a problem or challenge. Have faith that everything will work out as intended. Letting go relieves stress, anxiety, and negative anticipation.

"When I let go of what I am, I become what I might be. When I let go of what I have, I receive what I need." Tao Te Ching

Ultimately, mentally tough people are equipped with more fortitude, tenacity, and courage to handle the difficulties and challenges we all face in life.

Fortunately, we can improve our mental toughness and strength with a little more daily effort and focus.