The Mental Toughness Handbook: A Step-By-Step Guide to Facing Life's Challenges, Managing Negative Emotions, and Overcoming Adversity with Courage and Poise

by Damon Zahariades

Describe (in writing) a recent incident during which you gave in to a temptation, and in doing so procrastinated or abandoned something you needed to complete. Then describe how your decision made you feel after you had satisfied the craving. Did you feel guilty? Did you experience regret? Did you chastise yourself for surrendering to the temptation? Next, describe a recent incident during which you resisted a temptation and persisted to complete an important task. Then describe how that decision made you feel. Did you feel pleased with your resolve? Did you feel empowered? The purpose of this exercise is to highlight how delaying gratification for the purpose of achieving longer-term goals instinctively feels good to us. It reinforces the idea that controlling our impulses can yield outcomes upon which we place greater value. Time required: 15 minutes.