A Navy Seal reveals 4 powerful ways to build your mental toughness

  1. Coronavirus Game Plan: How to Stay Mentally Tough in a Crisis
  2. What Is Mental Toughness?
  3. How Can We Develop Mental Toughness?
  4. Navy SEAL Mental Toughness Tips
  5. 1) Control your breathing.
  6. 2) Stay positive.
  7. 3) Set goals for yourself, even if they seem “small” and “ordinary.”
  8. 4) “Envision our desired future,” suggests Divine.
  9. Quotes to Strengthen Us
  10. A Navy SEAL teaches how to develop mental toughness
  11. 1. Determine your purpose
  12. 2. Focus on yourself
  13. 3. Determine your path
  14. 4. Support your purpose with a healthy life and external support
  15. How To Increase Mental Toughness: 4 Secrets Of Navy SEALs And Olympians – Barking Up The Wrong Tree
  16. 1) Talk Positively To Yourself
  17. 2) Setting Goals
  18. 3) Practice Visualization
  19. 4) Use Simulations
  20. Sum Up
  21. 4 secrets to boosting mental performance from a former Navy SEAL
  22. 1. Focus on yourself first
  23. 2. Figure out your purpose.
  24. 3. Determine your path.
  25. 4. Support your new purpose with a healthy lifestyle and the support of others.
  26. A Navy Seal reveals 4 powerful ways to build your mental toughness
  27. 1) Focus on yourself first
  28. 2) Figure out your purpose
  29. 3) Determine your path
  30. 4) Support your new purpose with a healthy lifestyle and support others
  31. 1) Focus
  32. 2) Stop blaming other people
  33. 3) Recharge your body
  34. 5) When you’re frustrated with lack of progress
  35. Page 3
  36. 2) Embrace the suck
  37. 3) Realize that you’re unique and there’s no one else you
  38. 4) Focus on what you enjoy doing
  39. Page 4
  40. 1) Happy people find balance in their lives
  41. 2) Happy people abide by the golden rule
  42. 3) Happy people don’t sweat the small stuff
  43. 4) Happy people take responsibility for their actions
  44. 6) Happy people are honest with themselves and others
  45. 7) Happy people are passionate

Coronavirus Game Plan: How to Stay Mentally Tough in a Crisis

A Navy Seal reveals 4 powerful ways to build your mental toughness

Mental toughness is a trait most of us would to have during normal circumstances. It’s a key commodity for success in life.

But now, during the coronavirus crisis, the combined qualities of determination, resilience and a fiercely positive outlook in the face of uncertainty—all of which comprise mental toughness—are especially welcome and even paramount as America faces a public health emergency.

“Though many people are feeling fearful, we must push through that and not let it cloud our judgment,” says Michele Blood, who holds a Ph.D. in counseling psychology. “Mental toughness can go a long way toward keeping our families and our country healthy and safe.”

Workplaces, schools, community centers and restaurants are closing. Social life is being curtailed. Parents and kids are home together from sunrise to sundown. As virtually everything changes for the time being, it’s crucial we remain stalwart.

And you know the Navy SEALs so many of us admire? We can even adapt some techniques from these elite military forces to get through this crisis—and to emerge stronger than ever. Read on!

RELATED: 10 Best Movies About Mental Health

What Is Mental Toughness?

No matter what life throws their way, the mentally strong believe in themselves and their abilities. They embrace their tasks with fierce determination. They give themselves positive, affirming messages on a consistent basis, no matter how stark things seem. And they don’t give up.

Because they’re so focused and determined, they’re able to manage stress in challenging times better than others—but it doesn’t happen by accident. One of the keys to mental toughness from the outset is to stay grounded by keeping our values clear in our minds, says Scott Mautz, a keynote speaker and author of the books “Make It Matter” and “Find the Fire.”

“In times of adversity, remembering our values is a source of strength, resolve and perspective,” he says. “It’s a source of control when we feel we have none.”

This doesn’t mean we ignore bad news. We have to be aware of it — but we must power through.

“It’s not about being in denial or covering up and numbing our feelings,” says Janet Blum, a certified Optavia health coach and registered dietician who has helped clients leave behind bad habits. “Instead, we should acknowledge our feelings—then choose to move forward in a positive way from there.”

As we all do our part to stem the spread of coronavirus, staying mentally tough makes sense. And it’s something all of us can achieve with a little practice.

How Can We Develop Mental Toughness?

Having an “anchor” in times of crisis helps from the outset. Our most closely held and non-negotiable beliefs can fulfill that function and help us keep things in perspective no matter what happens, says Mautz.

“Our values guide us down the right path, especially in difficult times,” says the former Procter & Gamble executive who motivates top business professionals and other leaders on peak performance.

To build mental resolve, we should take a few minutes to jot down our values. Then, review those values for five minutes each morning before our day begins. “It’s a great anchoring technique,” he says.

Above all, as we strive for toughness, remember that we get to decide what thoughts we focus on. No one else gets that privilege. “If you notice your mind beginning to catastrophize, stop and ask yourself if those thoughts are helping you or hindering you,” says Blum. “Then, choose to move your thoughts elsewhere.”

Few of us will ever become SEALs, but all of us can adapt techniques used by these cream-of-the-crop special forces to develop our grit and determination in hard times.

“Mental toughness is a skill,” says former SEAL Mark Divine on his SealFit.com blog. While he believes it’s cultivated “through a tough life, tough choices and tough experiences,” the good news is that it can “be developed by voluntarily accepting tough things into your life and facing them with discipline and courage.”

Here are specific steps you can take to “grow” your resolve.

RELATED: Navy Seal Brent Gleeson on How to Overcome Adversity

1) Control your breathing.

Use deep, calming breaths to steel yourself for the day — and for especially challenging moments as they crop up. “We are just present when we practice breath control,” says Divine. “Our minds begin to focus and are able to tap into greater energy.”

2) Stay positive.

This may seem impossible right now. It’s not. Tell yourself, “We can get through this by doing what we must, and doing what we can.” Keep yourself upbeat.

3) Set goals for yourself, even if they seem “small” and “ordinary.”

A smart goal right now might mean taking the time to prepare fresh, healthy meals for your family throughout the week, or spending an hour exercising in the fresh air daily (while maintaining the proper “social distance”).

It might mean setting aside one-on-one reading time with your kids every afternoon, with all media shut off. Accomplishing each goal will bring good feelings.

“When the going gets tough and quitting sounds an option,” says Divine on his blog, “we can persevere easily because our major driving aim, or purpose in life, is in the line of fire.”

4) “Envision our desired future,” suggests Divine.

For many of us right now, this might mean creating a home environment that’s as comforting, loving and positive as possible during this COVID-19 crisis. And it might mean having a closer relationship with family members that will bring happiness to all for a long time to come.

RELATED: 5 Amazing Benefits of Meditation 

Quotes to Strengthen Us

For all those needing a jolt of inspiration as we develop our mental toughness, here’s a sampling of worthwhile sentiments.

“Trust yourself. You know more than you think you do.” — Dr. Benjamin Spock

“People are stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within.” — Elisabeth Kübler-Ross

“If we all did the things we are capable of doing, we would literally astound ourselves.” — Thomas Edison

And now, here are more inspiring quotes about life to help you on your mental toughness journey.  

Source: https://parade.com/1010508/maureenmackey/mental-toughness/

A Navy SEAL teaches how to develop mental toughness

A Navy Seal reveals 4 powerful ways to build your mental toughness

Navy SEALs using jet skies during night infiltration training (Photo: XY)

Being tough isn’t about your physical abilities, it is about your mental strength. How many times you had to think about toughness, ask yourself are you tough enough? Well, to be tough, you may need some practice.

Regardless of your particular career aspirations, there’s no denying the fact that a little mental fortitude can go a long way towards helping you achieve your career goals and find success in all facets of life.

It’s true — mental toughness, when handled properly, helps you command respect from colleagues and peers, advocate for your point of view on projects, negotiate effectively, and will give you the confidence to know you’re capable and worthy of success.

The truth is, some of us just seem to naturally have reserves of mental toughness in abundance and at the ready whenever it’s needed, while others among us need a little more help. If you’re the sort that can use a little guidance when it comes to mental toughness, don’t worry — we’ve got you covered.

When you hear the term “Navy SEAL,” you automatically think tough — both physically and mentally. After all, Navy SEALs are the best of the best, the toughest of the tough, individuals who are hand-selected to try out for this elite group.

Although toughness is a minimum requirement for even being selected to try out for the Navy SEALs, the truth is that only a very small percentage of folks in this elite group make it through training, and to call it a rigorous process doesn’t do it justice.

That said, when you meet someone who’s made it through and has become a SEAL, their toughness is not only a given — it’s an understatement. And when they’re willing to share strategies for developing mental toughness, you better listen!

Two Navy SEALs navigating through the swamp during the training (Photo: XY)

Mark Divine, a 20-year Navy SEAL veteran, recently shared his thoughts on building lasting mental strength on mindbodygreen.com. Divine is a firm believer in “mind over body” — that if you set your mind to a specific goal or task there’s nothing that can stop you from achieving it. He discussed 4 core tips that anyone can use for building a rock-solid mental mindset.

1. Determine your purpose

To be able to focus your full mental energy in a specific direction in life, you first must determine and find what that purpose is. Mark Divine has created the following list of helpful questions that you should ask yourself to determine your purpose in life:

  • What have you been conditioned to think you’re supposed to do with your life?
  • What do you think you are supposed to do with your life?
  • What do you feel you are supposed to do with your life?
  • Is there a tiny voice of doubt deep within you suggesting you are on the wrong track?
  • Is that same voice nudging you forward with the sensation that you are on the right track?
  • What ONE thing do you think you are here for? What ONE thing would you focus on if you had nothing holding you back?
  • What would you do differently if you knew you had one year to live?

These questions should be asked and answered as honestly as possible to get to your life’s purpose. Once you have a goal, it’s easy to envision yourself achieving it, and the very act of doing so can help boost your confidence and mental fortitude, allowing you to charge forward.

2. Focus on yourself

Mark Divine asserts that a deep inward focus is a key to building true self-awareness in life, which ultimately leads to what he terms an “unbeatable mind” — which is the foundation of mental toughness.

A nuanced and multi-faceted self-awareness can help you avoid repeating the same mistakes you’ve made in the past, which may have kept you from achieving your goals.

Divine suggests that an excellent approach for building self-awareness and an unbeatable mind is to take a few minutes each day to meditate, think inwardly, and maintain a journal. This will allow you to connect with your true inner self and grow stronger.

Navy SEALs during BUD/s training (Photo: U.S. Navy)

3. Determine your path

Once you have a real purpose, born of true introspection and self-awareness, Mark Divine suggests that you determine your path for achieving success.

Most goals have multiple possible pathways, but the truth is that they may not all be right for you.

Confronting the reality of your current situation will help you determine the most effective path forward, which will help you flex and grow your mental muscles.

4. Support your purpose with a healthy life and external support

Mark Divine believes that a strong and healthy mind requires a strong and healthy body. A good diet and plenty of exercises are essential for constructing a rock-solid mindset, which will power you to attack your life goals.

He also acknowledges that, most things in life, having a strong support system in place can go a long way to being successful.

A group of positive and -minded friends, family, and colleagues can make all the difference as you go through life and charge forward towards the goals you’ve set for yourself.

There you have it — strategies for building mental toughness and going after your goals from someone who knows what it takes. Take full advantage of Mark Divine’s advice on developing a strong mindset, and before long there’ll be no stopping you! Do something for yourself.

Source: https://special-ops.org/48588/a-navy-seal-shares-his-secrets-to-developing-mental-toughness/

How To Increase Mental Toughness: 4 Secrets Of Navy SEALs And Olympians – Barking Up The Wrong Tree

A Navy Seal reveals 4 powerful ways to build your mental toughness

Know what’s really interesting? Learning how Navy SEALs build mental toughness to handle deadly situations.

Know what else is really interesting? Learning how Olympic athletes deal with the pressure of competition when the entire world is watching.

Know what’s the most interesting of all? When you find out they do a lot of the same things.

“Mental Links To Excellence” is a research study of what Olympians do to prepare for their big day. And so much of it lines up with what I learned researching SEAL training and talking to former Navy SEAL Platoon Commander James Waters.

The best part is you and I can use these methods to perform better at work and in our personal lives.

Let’s find out how…

1) Talk Positively To Yourself

Your brain is always going. It’s estimated you say 300 to 1000 words to yourself per minute. Olympic athletes and SEALs agree: those words need to be positive.

One of the Olympians said:

Immediately before the race I was thinking about trying to stay on that edge, just letting myself relax, and doing a lot of positive self-talk about what I was going to do. I just felt we couldn’t do anything wrong. It was just up to us. I said, “There’s nothing that’s affecting us in a negative way, the only thing now is to do it, and we can do it . . . I just have to do my best.”

SEALs use the same method — and they do it in a far more terrifying scenario. How terrifying?

You’re underwater with SCUBA gear. An instructor suddenly swims up behind you. He yanks the regulator your mouth. You can’t breathe. Then he ties your oxygen lines in a knot.

Your brain starts screaming, “YOU ARE GOING TO DIE.” But you have to keep cool, stay underwater and follow procedure to get your gear back in working order so you can breathe again.

And this happens over and over — for 20 minutes. Welcome to the dreaded “pool comp” section of SEAL qualification.

You get 4 attempts. Why? Because you need them. Only one in five guys can do it the first time out.

Want to see just how scary it is? Watch this video from 8 mins to 10 mins, 5 seconds:

The danger here is panic. And SEALs are not allowed to panic… even when they cannot breathe. They must think positive to keep calm and pass “pool comp.”

So how can you use this?

Got a big presentation at work coming up? Encountering obstacles? You need to remember the 3 P’s.

Permanence, pervasiveness and whether it’s personal.

Pessimists tell themselves that bad events:

  1. Will last a long time, or forever. (“I’ll never get this done.”)
  2. Are universal. (“You can’t trust any of those people.”)
  3. Are their own fault. (“I’m terrible at this.”)

Optimists look at setbacks in the exact opposite way:

  1. Bad things are temporary. (“That happens occasionally but it’s no big deal.”)
  2. Bad things have a specific cause and aren’t universal. (“When the weather is better that won’t be a problem.”)
  3. It’s not their fault. (“I’m good at this but today wasn’t my lucky day.”)

When talking to yourself, be an optimist, not a pessimist.

(For more on how to think positively, click here.)

Okay, so you’re talking to yourself positively. What else do Olympians and SEALs agree on when you need to be at your best?

2) Setting Goals

You hear this a lot. But you probably don’t do it. Specifically, ask yourself what you need to achieve right now.

From the Olympian Study:

The best athletes had clear daily goals. They knew what they wanted to accomplish each day, each workout, each sequence or interval. They were determined to accomplish these goals and focused fully on doing so.

SEALs are taught to set goals too. Sometimes really small ones, but it’s enough to keep them going when every muscle in their body is screaming for them to quit:

With goal setting the recruits were taught to set goals in extremely short chunks. For instance, one former Navy Seal discussed how he set goals such as making it to lunch, then dinner.

And what happened when they achieved those goals? SEALs set new ones. The focus is on always improving. Here’s former SEAL Platoon Commander, James Waters:

Eric, this gets at my point of the SEAL experience, this constant learning, constantly not being satisfied. That’s one of the interesting things about the community: you never feel you’ve got it all figured out. If you do feel you figured it out, you probably aren’t doing it right.

 If you’re not willing to learn from other people then frankly you’re not doing all you need to do to be the best operator you can possibly be. It’s a culture of constant self-improvement and constant measurement of how you’re doing.

That’s a theme I think that all SEALs would agree is critical.

So how can you use this?

Ask yourself, “What do I need to do to make this presentation better?”

Write your goals down and track your progress. As Dan Pink notes in his bestselling book on motivation, Drive, nothing motivates you better than seeing progress.

(For more secrets on how to build grit — from my interview with Navy SEAL platoon commander James Waters — click here.)

You’re thinking positive and setting goals. But how do you get ready for the unexpected problems that always pop up at the last minute?

3) Practice Visualization

Close your eyes. See the big challenge. Walk through every step of it. Sound silly? Maybe, but the best of the best do this a lot.

From the study of Olympians:

These athletes had very well developed imagery skills and used them daily. They used imagery to prepare themselves to get what they wanted training, to perfect skills within the training sessions, to make technical corrections, to imagine themselves being successful in competition, and to see themselves achieving their ultimate goal.

Again, SEALs are taught to do the same thing:

With mental rehearsal they were taught to visualize themselves succeeding in their activities and going through the motions.

So how can you use this?

Visualize that presentation. But don’t merely fantasize about being perfect and just make yourself feel good. That kills motivation:

Results indicate that one reason positive fantasies predict poor achievement is because they do not generate energy to pursue the desired future.

You want to see the problems you might encounter and visualize how you will overcome them.

Dan Coyle, the expert on expertise, says it’s an essential part of how US Special Forces prepare for every dangerous mission:

…they spend the entire morning going over every possible mistake or disaster that could happen during the mission. Every possible screwup is mercilessly examined, and linked to an appropriate response: if the helicopter crash-lands, we’ll do X. If we are dropped off at the wrong spot, we’ll do Y. If we are outnumbered, we’ll do Z.

(For more lessons from top athletes on how to be the best, click here.)

You’re visualizing the big day and walking through how you’ll deal with adversity. Cool. But how do you take that to the next level the pros do?

4) Use Simulations

Visualization is great because you can do it anywhere as often as you . But in the end you must make practice as close to the real thing as possible.

From the study of Olympians:

The best athletes made extensive use of simulation training. They approached training runs, routines, plays, or scrimmages in practice as if they were at the competition, often wearing what they would wear and preparing they would prepare.

And SEALs didn’t just visualize either. Before the raid on Bin Laden’s compound they built full-size replicas of the location so their training would be tailored to what they would face.

Via Daniel Coyle’s excellent book The Little Book of Talent: 52 Tips for Improving Your Skills:

When U.S. Navy SEAL Team 6 mounted its May 2011 raid on Osama bin Laden’s compound in Pakistan, it prepared by constructing full-scale replicas of the compound in North Carolina and Nevada, and rehearsing for three weeks. Dozens of times the SEALs simulated the operation. Dozens of times, they created various conditions they might encounter.

Special Forces Lieutenant Colonel Mike Kenny agreed:

In Army parlance they say, “train you fight.” Don’t screw around and say, “Okay, when it’s for real then we’ll really ramp up.” No, you need to do that now.

You need to train as hard and as realistic as possible, because this notion that when it’s for real and the stakes are high, that’s when we’ll really turn it on and rise to the occasion… that’s not what happens.

You will not rise to the occasion. You will sink to the lowest level of your training. It’s the truth.

So how can you use this?

How will you deal with the fear of standing in front of a big crowd when you give that presentation?

Susan Cain, author of Quiet: The Power of Introverts in a World That Can’t Stop Talking, and an introvert herself, is now a professional public speaker. How did she overcome public speaking fear?

She practiced in front of small, supportive groups to desensitize herself — she used a simulation.

From my interview with Susan:

I really had to desensitize myself to my fears of public speaking. I did that by practicing in very small, very supportive and very low-speed environments where it didn’t matter if I screwed up. And eventually you get used to the strange feeling of being looked at, which used to make me feel horrified. You become accustomed to it over time and your fear dissipates.

(To learn how to overcome your problems the way Special Forces operatives do, click here.)

So Olympic athletes and Navy SEALs agree on a lot. Let’s round up what we’ve learned and see how it can work for you.

Sum Up

Here’s what Olympic athletes and Navy SEALs both do to be the best and achieve mental toughness:

  • Talk Positively To Yourself: Remember the 3 P’s: tell yourself bad things aren’t permanent, pervasive or personal — but good things are.
  • Setting Goals: Know what you want to achieve. Write it down. Focus on progress.
  • Practice Visualization: Don’t fantasize about getting what you want but see yourself overcoming specific obstacles.
  • Use Simulations: Always make your practice as close to the real thing as possible.

Olympians and Navy SEALs, by definition, are the best at what they do. But the methods they use to get there are things we can all use.

And those techniques aren’t muscles or natural talent. They’re all about good preparation and hard work. Apply those and you can get there too.

As Ralph Waldo Emerson once said:

What lies behind us and what lies before us are tiny matters compared to what lies within us.

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Source: https://www.bakadesuyo.com/2015/08/mental-toughness/

4 secrets to boosting mental performance from a former Navy SEAL

A Navy Seal reveals 4 powerful ways to build your mental toughness

I’ve had a 20-year career as a Navy SEAL, 30 years of martial arts training, and more than 15 years of yoga practice and teaching to warriors.

If there is anything I can teach you, it’s how important your mental strength is over any physical ability you may possess. The mantra of mind over body is true—you can do anything if you set your mind to it.

Here are a few tips to help you build mental toughness. The body strength comes later.

1. Focus on yourself first

SEALs at work with the SEAL Delivery Vehicle (SDV). US Navy

Self-awareness is a place to start building what I call your “unbeatable mind.” Greater self-awareness will help us avoid making the same mistakes over and over, and allow us to get aligned for serious forward momentum.

When I was younger, I was a daydreamer. If you asked me to describe what my future looked , I would have given you a blank stare. This is not uncommon.

A journal is a good place to establish self-awareness. Even if it’s just 10 minutes a day, find a quiet place where you can avoid disruptions. Do some deep breathing to center yourself and then spend some time candidly reflecting on who you are and where you are in your life. Do this every day and build it into a reliable habit, brushing your teeth.

2. Figure out your purpose.

Wikimedia Commons

My investigation into integrated training and optimal performance-propelled journeys into CrossFit, Tai Chi, Chi Gong, Pranayama, remote viewing, visualization, mindfulness meditation, Apache Sacred Silence, Tibetan mantras, Ninjutsu, and San Soo/SCARS.

All of these practices had a significant impact on my worldview, the way my mind works, and my performance benefited because of it all. Here are some questions to ask yourself to help determine if you’re on the right or wrong path:

  • What have you been conditioned to think you’re supposed to do with your life?
  • What do you think you are really supposed to do with your life?
  • What do you feel you are really supposed to do with your life?
  • Is there a tiny voice of doubt deep within you suggesting you are on the wrong track?
  • Is that same voice nudging you forward with the sensation that you are on the right track?
  • What one thing do you think you are here for? What one thing would you focus on if you had nothing holding you back?
  • What would you do differently if you knew you had one year to live?

So what do you do with the insights that follow? For me, it was a powerful self-realization that motivated me to leave a career path that was eating me alive. Asking myself these questions provided guidance and enabled my pursuit of what was my true dream: to become a Navy SEAL.

3. Determine your path.

US Navy SEALs train during an exercise on how to board an oil or gas platform. Flickr/Mass Communication Specialist 3rd Class Adam Henderson, US Navy

Developing skills discipline, dedication, and acquiring a capacity for high-performance first requires tuning in to your true self. A path with heart will be authentic to your true self. Not some muddled version of what others think is best for you, but the real you.

This was my situation years ago. My lack of clarity and self-awareness had me chasing goals imposed on me by others, a life of corporate success on Wall Street. I felt I was on the wrong path and the only way I got back on track was by becoming more self aware. Start off with the questions listed above and see where they lead you.

4. Support your new purpose with a healthy lifestyle and the support of others.

A group of Navy Seal trainees in August of 2010 during Hell Week at a beach in Coronado, California. GETTY/Charles Ommanney

For many, if your life is on the wrong path, you don’t have the energy to make a fitness program part of your daily life, or to fuel yourself with a healthy, energizing diet. A consequence of poor self-awareness is that a life rut will claim your spiritual, mental, and physical health.

A platform of self-awareness that leads to a renewed purpose in life will ultimately require you to take care of your body in a complimentary way. The good news? You’ll be so fired up about being on your true path that energy will no longer be a problem. The key is to harness this energy and commit to a fitness lifestyle—both exercise and nutrition!

If this is a problem area for you, don’t do it alone. Perhaps the most important attribution to the Navy SEALS is the prominence of the word “team.” Find a group of -minded others who will support you. This is how you not only get on the path, but stay on the path.

Source: https://www.businessinsider.com/former-navy-seal-reveals-4-secrets-to-boosting-mental-performance-2015-10

A Navy Seal reveals 4 powerful ways to build your mental toughness

A Navy Seal reveals 4 powerful ways to build your mental toughness

I think we can all agree that mental toughness is one of the most important skills in life. Yet, a lot of us don’t know how to develop it.

But according to Navy SEAL instructor Mark Divine, mental toughness can be improved with a few simple habits.

Below, we’ve summarized his 5 strategies to boost mental strength so we can live a happier and more productive life.

1) Focus on yourself first

Divine says that self-awareness is perhaps the most important trait to develop. He recommends keeping a journal to enhance your self-awareness. Even just 10 minutes a day will allow you to reflect on who you are and what you want in life.

He says that writing has a way of clearing your mind and organizing your thoughts.

He also recommends 10 minutes of deep breathing to center yourself. It’s important that you treat these two activities as a reliable habit brushing your teeth.

2) Figure out your purpose

It’s important to understand what your purpose is life so you can align your actions with your values. Divine recommends asking yourself the following questions to understand what your purpose is:

What have you been conditioned to think you’re supposed to do with your life? What do you think you are really supposed to do with your life? What do you feel you are really supposed to do with your life? Is there a tiny voice of doubt deep within you suggesting you are on the wrong track? Is that same voice nudging you forward with the sensation that you are on the right track? What ONE thing do you think you are here for? What ONE thing would you focus on if you had nothing holding you back?

What would you do differently if you knew you had one year to live?

What do you do with the insights that follow? Let it provide guidance to pursuing your real dreams in life.

3) Determine your path

If you want to achieve high performance in whatever you do, Divine says that it’s crucial to tune into your true self. It’s important not to be swayed by what others think of you.

Many of us chase goals that are imposed by others. Don’t let this be you.

If you answer the questions above, you’ll begin to understand your purpose and you’ll make sure your path is aligned with this.

4) Support your new purpose with a healthy lifestyle and support others

Divine says that many people are on the wrong path and therefore lack the energy to make a fitness program part of their daily life or a diet that fuels them with energy.

Again, he says that self-awareness is key.

If you understand yourself and your goals in life, you’ll take care of your body in a complimentary way. Once you do understand yourself, you can let go of all those insecurities that have been plaguing you for too long. You can use that energy to focus on your purpose and help others!

Divine also says that finding -minded people who have similar goals will support you and give you the extra energy that you need.

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A relaxed mind is a productive mind.

Unfortunately, our society has told us that in order to be productive we have to be constantly rushing. But this couldn’t be further from the truth. Being productive is about having a clear mind and being focused on one task at a time.

Mindfulness is the perfect way to achieve this. Below we’ll go over 5 mindfulness strategies that will make you more focused and productive when you need it most.

1) Focus

If you want to be productive, you need to learn to focus.

Not so easy in a world with constant distractions. The best way to train your attention and focus is through meditation. Learn a practice where you follow a simple object ( your breath). The repeated returning to a focal point trains your attention. Over time you’re attention will waver less and less and you won’t be so easily distracted.

2) Stop blaming other people

When it comes to work, a lot of us get bitter and judge others. But this doesn’t really help anyone. It’s time to consider what causes other people pain and not be so judgemental. Take responsibility for yourself and your actions and dedicate your energy to positive outcomes.

3) Recharge your body

Sometimes, we can be physically worn down too much with tension as we rush through screens and meals. Take a few minutes and let your attention scan your whole body from head to toe. You’ll notice more often how you feel in your body and when it needs care.

Sit quietly doing nothing for 5 minutes. Then as you contemplate the problem, imagine you’re seeing it for the first time. This will increase your ability to let go of assumptions, expectations and you’ll be able to see things anew.

5) When you’re frustrated with lack of progress

Listen fully to a longer piece of music without doing anything else at all. This helps you appreciate rhythm, rather than trying to force things.

You’ll develop patience, a much needed virtue in this world. Let things develop in their own time rather than always trying to push them. Not only will you be happier but you’ll produce better quality work as well.

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Page 3

Many of us are in a constant race to find happiness. Yet,  it’s those who try hardest that find it more difficult to attain.

A wise man once said, “It is the very pursuit of happiness that thwarts happiness.”

That man was Viktor Frankl. A prominent Jewish psychiatrist and Nazi concentration camp survivor.

In his great book, Man’s Search for Meaning, Frankl said that there’s one difference between those who survive and those who perish:

They find meaning in the situation.

So the question is, how can we find meaning in life?

So if you’re telling yourself “I hate my life”, below we’re going to go over 4 strategies you can use to find meaning and fulfilment in life, rather than constantly failing to find true inner peace and contentment.

The past is gone, the future hasn’t arrived. The only thing that exists is right now. Yet so many of us spend our time ruminating about what’s already happened or what will happen.

Spiritual guru Osho says that if we continue to do this, we’ll be miserable our whole lives:

“That is the simple secret of happiness. Whatever you are doing, don’t let past move your mind; don’t let future disturb you. Because the past is no more, and the future is not yet.

To live in the memories, to live in the imagination, is to live in the non-existential. And when you are living in the non-existential, you are missing that which is existential.

Naturally you will be miserable, because you will miss your whole life.” – Osho

Eckhart Tolle echoes these sentiments. He says we should always “accept” the present moment for what it is:

“Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to what already is? what could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes” to life — and see how life suddenly starts working for you rather than against you.” – Eckhart Tolle

2) Embrace the suck

Frankl was a concentration camp prisoner. Even if what you’re going through is tough, it’s still possible to find meaning and purpose in those situations.

Spiritual guru Osho says that difficult emotions sadness give us more depth and experience in life:

“Sadness gives depth. Happiness gives height. Sadness gives roots. Happiness gives branches. Happiness is a tree going into the sky, and sadness is the roots going down into the womb of the earth. Both are needed, and the higher a tree goes, the deeper it goes, simultaneously. The bigger the tree, the bigger will be its roots. In fact, it is always in proportion. That’s its balance.” – Osho

Similarly, modern day Buddhist master Pema Chödrön says these we shouldn’t shy away from negativity, because it’s in these moments that we can learn valuable lessons:

“…feelings disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear, instead of being bad news, are actually very clear moments that teach us where it is that we’re holding back.

They teach us to perk up and lean in when we feel we’d rather collapse and back away. They’re messengers that show us, with terrifying clarity, exactly where we’re stuck.

This very moment is the perfect teacher, and, lucky for us, it’s with us wherever we are.” – Pema Chödrön

3) Realize that you’re unique and there’s no one else you

So many of us get stuck into comparing ourselves with others. We place our happiness on other people accepting us.

The truth is, inner peace will never come from impressing others. It’s superficial and means that you don’t accept yourself.

The first step to acceptance is to realize that you’re utterly unique and it’s impossible to compare yourself to anyone.

Perhaps these words from Osho will make you realize why comparison is impossible:

“Comparison is a disease, one of the greatest diseases. We are taught from the very beginning to compare. Your mother starts comparing you with other children. Your father compares. The teacher says, “Look at Johnny, how well he is doing, and you are not doing good at all!”

From the very beginning you are being told to compare yourself with others. This is the greatest disease; it is a cancer that goes on destroying your very soul. Each individual is unique, and comparison is not possible.

I am just myself and you are just yourself. There is nobody else in the world to be compared with. Do you compare a marigold with a roseflower? You don’t compare. Do you compare a mango with an apple? You don’t compare.

You know they are different – comparison is not possible.” – Osho

Man is not a species. Each man is unique. There has never been any individual you before and there will never be again. You are utterly unique. This is your privilege, your prerogative, life’s blessing – that it has made you unique.”

4) Focus on what you enjoy doing

Suzy Kassem says that it’s far more satisfying to focus on what you’re passionate about, rather than comparing yourself to others, or constantly striving for success:

“Whatever your passion is, keep doing it. Don’t waste time chasing after success or comparing yourself to others. Every flower blooms at a different pace. Excel at doing what your passion is and only focus on perfecting it. Eventually people will see what you are great at doing, and if you are truly great, success will come chasing after you.”

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Page 4

Do you think that happiness arises because of luck and circumstance? Think again.

Happiness is a mindset and most things in life, it takes effort and continued practice to cultivate it. The good news is, we’re all capable of finding it. We just have to look within ourselves and develop the right attitude.

So if you’re looking to improve your ability to find happiness, check out these 7 things happy people do differently.

1) Happy people find balance in their lives

The consistent theme in those who are happy is that they are content with what they have and spend little time stressing over things they don’t. Unhappy people do the opposite: they spend too much time thinking about what they don’t have. Happy people live balanced lives and make time for things that matter to them, whether it’s their career, health or religion.

2) Happy people abide by the golden rule

You’ve probably heard the saying “Do unto others as you would have them do to you.” Happy people truly embody this rule. They treat others with respect and are sensitive to their thoughts and feelings. They’re compassionate.

3) Happy people don’t sweat the small stuff

They let go of their little worries in life because they realize that they are simply a waste of energy. Bad things happen to all people, and happy people realize this so they can take it in their stride and move on.

4) Happy people take responsibility for their actions

Happy people realize that no one is perfect and neither are they. When they screw up, they admit it. They recognize their faults and work on them. But what they don’t do is complain and dwell on their weaknesses. They simply move on and don’t waste energy on what they can’t change.

One defining characteristic of happy people is that they hang out with other happy people. They gravitate to people who are positive and who will encourage them to improve.

6) Happy people are honest with themselves and others

People who are happy often exhibit the virtues of honesty and trustworthiness. They give honest feedback and expect the same in return. They respect people who give an honest opinion.

7) Happy people are passionate

Folks who are happy accept challenges and use them as opportunities to learn and grow.They turn negatives into positives and make the best seemingly bad situations. They don’t dwell on things they can’t control, rather they seek solutions and creative ways of overcoming obstacles in their way.

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Source: https://hackspirit.com/navy-seals-4-tips-boost-mental-toughness/