Editor’s Note: Wanha from Reddit, shares his advice on what it takes to increase mental toughness.
I’ve always been fascinated with mental toughness and athletes who possess it, and I’ve spent many years trying to understand this topic.
Much of our physical ability is determined by our body structure. I can train as much as I want, but I’ll never beat Usain Bolt in a footrace. Mental toughness, on the other hand, is something that can be learned and cultivated, it can be forged through practice and struggle. Naturally some people are born with a higher level of mental toughness than others, but on the whole it’s a skill that anyone can cultivate to a relatively high level.
Mental toughness is the ability to perform at an optimal level when the stakes are at their highest. Whether that means closing a huge sale or fighting back from the brink of defeat, mental toughness means we don’t allow the situation to overwhelm us emotionally.
One of the most respected NFL coaches, Bill Belichick, defines mental toughness as
“doing what’s right for the team regardless of how you might be feeling at the time.”
In other words, mental toughness is about sacrifice, doing something that’s difficult, pushing past your threshold, playing injured or playing a role you might not be comfortable playing. It’s about putting the team first.
But talking about mental toughness is easy. For every athlete that is mentally tough, there are probably ten athletes that aren’t.
So how do we improve our mental toughness?
Boiled down to its most basic elements, mental toughness comes down to two choices: to control your mind, or to let your mind control you.
When we don’t control our minds, we accept whatever programming that has been inputted earlier. You see, most of us never chose our current mental programming, we simply stumbled onto it, and now it’s the way we deal with life’s various challenges and situations.
For example, if your default reaction to high-stake moments is fear, anxiety or over-excitment, it’s because somewhere down the line you learned that that strategy works for you. That’s obviously not a particularly smart strategy, but at the time when you accepted it as part of your programming it was clearly good enough. And once we accept a programming, we usually stop thinking about it and it becomes our default reaction for similar situations.
So if we want to increase our mental toughness, we are going to have to do a little reprogramming of our minds first. From my experience, the key to being mentally tougher is to control your focus and eliminate the little voice of doubt and critique.
It’s All in Your Mind
Most articles you will find on this topic break mental toughness down into various subcategories, such as focus, poise, confidence, courage, and so forth. Although that may make sense from a scientific perspective, I’ve found that such an approach makes it difficult for the average person to put any of the advice to use.
So what follows is my attempt to provide an easier and more natural process to help you perform better when it really counts. I’ve successfully used these techniques myself over the past few years and I believe they can do the same for you.
Let’s get to them.
I. Be Positive. I Mean REALLY, REALLY POSITIVE
It’s easy to get down on yourself and let the inner critic run free when things aren’t going well, but that isn’t going to help you.
Instead, fight the urge to criticize and ask yourself if you can make a commitment that you will only bring forth positive energy for the remainder of the match. I’ve found that when you prioritize eliminating all negative thoughts, your focus automatically shifts to the positive ones, and that in turn makes you more likely to enjoy and excel in the big moment.
II. Focus Only On What You Control
Yes, we play to win, that’s why we keep score. But spending time thinking about the potential outcome just diverts your focus and fills your head with unimportant, distracting thoughts.
The remedy is to be present in the moment and let nature take its course. Focus only on the things you actually control: your approach and your attitude. What happens after the next point or after the match doesn’t matter. I’ve found this approach helps me relax, focus and play my best at the key moments.
III. Keep Your Emotional Level Steady
Some of us get more easily up and down that others. The more up and down you get, the more likely you are going to get over-excited or overwhelmed by the situation, and that puts you in a bad spot to win the big points consistently.
The key is to distance yourself from the game just enough so that you’re not swept away with the emotional tides. Don’t only focus on not getting down – also make sure you don’t get too high either, because that disrupts your focus also. Visualize remaining calm and composed in even the biggest situations. Act like you’ve been in those situations a hundred times, and eventually you’ll feel like it too.
IV. Enjoy The Big Moments
This is probably my favorite technique because it takes a moment that is stressful and intimidating and turns it into a moment that’s fun and exciting – something you actually look forward to.
The next time you find yourself in a big moment in a game (e.g. a tiebreak in tennis), remind yourself how exciting and fun these big moments are compared to a casual game with nothing at stake. These are the moments you’ll remember and what you’ll all discuss after the games – enjoy them, embrace them, and feel them with every cell in your body.
V. A Prepared Mind is a More Confident Mind
It’s been said that self confidence is ‘your ability to influence the world around you’. What better way to do that than through practice?
When you know you’ve practiced a single shot a thousands of times, you have a lot more faith in being able to rely on your training in a big moment. You don’t need to ‘will’ yourself to do something that has very little chance of succeeding. Remind yourself that all that sweat and sacrifice was a price you paid so you could be victorious today.
VI. Forget About How You Might Look
Sometimes we start thinking how bad we might appear to others if we lose this point – or how embarrassing it would be to blow a big lead. But the moment you start thinking from the outside in, you lose your focus and your ability to stay calm and composed.
Thinking from the outside in is toxic. You are not doing this to “look good” or win the admiration of onlookers, so put all thoughts about looking bad out of your mind and just focus on playing the game one point at a time. Win or loss – do it your way.
VII. Have a Short Memory
This is also one of my favorites. It’s so easy to get angry and criticize ourselves when we make a mistake, but all that usually does is turn one bad play into another.
If the previous point or play didn’t go your way, you need to forget it immediately and concentrate on the next one. Don’t let one bad play ruin the next one.
Just make a note and move on.
VIII. Don’t Expect Perfect Circumstances
It’s easy to say the conditions were poor, you had a little ailment or that nothing is going your way today. But these are all just excuses that tempt you down the road of surrender.
You only get the perfect circumstances so many times in life. Don’t dwell on what has gone against you. Don’t worry that the conditions favor your opponent. Ignore the pain you feel in your knee.
What you have is what you have. There will never be another chance to win this game.
Be like MacGyver and use everything that you have at your disposal to succeed right now.
Mental toughness is really just about approaching the game from the right perspective. The next time you step out onto the field, ignore the score, focus being in the moment and tell that little, criticizing and excuse-seeking voice in your head to shut the hell up. You’ll be glad you did.
8 Things You Can Do Right Now to Get Your Motivation Back
Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.
Nearly half of Americans report the coronavirus crisis is harming their mental health, according to the Washington Post. While many of us had routines set up to deal with stress in the past, the stress we are facing during this time is unlike anything we’ve experienced before. It’s easy to find yourself in a downward spiral, and that’s the most challenging time to stop the momentum and turn things around. If that’s the case, keep it simple and start to reach for little things to help you feel better and climb your way out.
Here’s a reminder of a few simple things you can do right now to start getting positive momentum going your way:
1. Find someone who was in a similar place and made it to the other side
Whether you’ve been unmotivated to workout, eat healthy, make sales calls or simply do anything, you can find someone who has been there and made it to the other side. Look up some great TED talks, go on YouTube and look up people that motivate you, google them to find their websites. There are short speeches and much longer talks all over the internet, you just need to find someone who you relate to that speaks to you.
2. Do something that you love
When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all?
Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.
3. Don’t overcomplicate it
Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.
4. Get up and get moving
This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.
5. Reset your focus
It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do.
One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.
6. Listen to your favorite music
Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.
7. Expand your knowledge
“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.
If you’re already a meditator and got away from it, take some time to come back to it. If you’ve never tried, it can be as easy as setting a timer for five minutes (or less, feel free to start with one or two minutes) and focusing on your breath. Listen to the inhalations and exhalations. Silently say to yourself “in” as you inhale and “out” as you exhale. Even taking a few minutes to do this can help you to calm down and allow your mind to refocus.
When we’re unmotivated, our momentum starts moving in the other direction. Slow down that momentum by trying one of the ideas above. Once you’ve slowed down the momentum, get it moving in the right direction and you’ll be well on your way.
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