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

* * * Whenever you feel the impulse to do something you enjoy, meditate for five minutes before acting on the impulse. Set a timer. Then close your eyes and focus on your breathing. This simple exercise trains your mind to exert self-control. It’s an easy way to grow accustomed to discomfort and delay gratification without experiencing significant inconvenience. Time required: 5 minutes. * * * EXERCISE #13 * * * Write down five things that motivate you to take action. Perhaps it’s reading a self-improvement book. Maybe it’s listening to a certain type of music. Or you might feel especially motivated when you spend time with like-minded people. Next, write down five things that cause your motivation to evaporate. This might include eating sugary foods, catering to your perfectionist tendencies, or spending time with pessimistic people. This exercise will reveal environmental influences on your motivation. Once you’re aware of them, you can make sensible adjustments that better serve your longer term goals. Time required: 10 minutes.