6 Tips To Improve Mental Toughness

Are you ever in the middle of a tough situation and you quit because you talked yourself out of it? I have been known to quit during a hard workout, studying for a test, and working on a presentation for work. My mind tells me to quit because .... I am too sore, too tired, frustrated, bored, or impatient.

When I was training for the half marathon I was worried that my body could not handle 12.2 miles. I was surprised to realize my body was fine, it was my mind that I had to strengthen.

Mental Toughness is based on a strong mind which is needed for commitment and consistency to meet goals.

Mental Toughness is a measure of resilience and confidence that can predict success in sport, education and the workplace.  Wikipedia

Mental Toughness is based on positive attributes like willpower, strength, grit, steadiness and perseverance which help a person cope with a difficult situation.

6 Tips to Improve Mental Toughness

1. Practice - Mental toughness is like a muscle. It needs to be worked to grow and develop. Building mental strength is similar to building physical strength. You need to push yourself in small ways so that you can push yourself when things get really difficult. Psychology Today  Mental toughness is built through small wins. For example, during a workout tell yourself to just keep going one more minute. And then add another minute. At the next workout push yourself for just two more minutes. Over time you will find you have "Mind Over Matter" or the use of willpower to overcome physical problems.
2. Be Positive - Only focus on thoughts that make you feel good about yourself. Feeling sorry for yourself, giving up after your first failure, and comparing yourself to others will rob you of your mental strength.  Men's Journal
3. Consistency - Motivation may come and go but to be truly successful you need to consistently chip away at the things that matter most. Create habits that help you achieve your goals and relentlessly stick to them, no matter how tempting it may be to go off course. For example if you are excited and motivated because you just signed up for a 10K road race make sure to develop a consistent training schedule. Over time your motivation may lag but if training is a habit you will still reach your goals.  Strategic Athlete
4. Confidence - Teach yourself to increase confidence. Do this by overcoming small failures. For example if you train yourself not to grab a cookie every time you are near the kitchen you will gain confidence in controlling what you eat. With more confidence you can overcome larger challenges like controlling how much you eat at a Christmas party. When you do things over and over again you become good at it. And being good at something will give you confidence. Art of Manliness  
5. Visualize - Imagine how you will feel when you complete your goal. Think about how happy you will feel when you complete the chapter you are studying. Also, visualize your larger goal like getting an A on the test.
6. Reward Yourself - Promise yourself a reward if you get through a challenging situation. Reward yourself with something you enjoy like relaxing with a good book or a phone call to a friend.