10 Everyday Ways to Build Mental Toughness 


Define it first— Mental Toughness = How we deal, cope, and handle adversity. Thus, adversity must be present! Now this is about testing AND training your mental toughness, know the difference. 

1. Look everyone in the eye.

The eyes tell it all. Your eyes give you away!

The reason we won’t is that we aren’t confident in ourselves. Maybe it is because we are troubled or uninterested in the other person. Don’t just gaze and look away either but right up to the point of it being uncomfortable.

 2. Ask a question.

Ask for clarification or elaborate on every conversation you’re in. Not only will it show your paying attention, but also you’ll learn more. Few people ask questions for fear of looking stupid, so it’s even better to ask a question in the presence of several people, such as a meeting.

3. Write out your goal for the day.

This is the easiest test, but don’t make it a to-do list.  Most of us just think about the goal instead of writing it down. If you write down what you want to accomplish, you’ll achieve it.

 4. Get your workout on.

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Whether you’re a corporate athlete or someone on scholarship, everyone is an athlete. All athletes get physical. These everyday ways to build mental toughness must include physical activity. It does not mean flipping big tires either! It’s not the be all-end-all but it has to be a part of it. 

5. Wake up 30 minutes early.

This is a huge indicator of success and this everyday mental toughness test is a cornerstone for our 30-day challenge.

The first hour of the day sets the rudder for the rest.

Can you fight the innate urge to hit the snooze and just get up? What will you do with the extra 30 minutes?

6. Work through lunch.

In the movie, Wall Street, Gordon Gekko said it best “ Lunch is for wimps.” Pack your lunch; take a break and be present while you eat and recharge, then grind ahead. Everyday Mental Toughness tests take sacrifice and getting uncomfortable. 

7. Turn off your phone.

This is the toughest one for everybody because how long do we go without our phone anyway, 5 minutes? Plan when you get home to shut your phone off during a certain amount of time. Be present! These everyday ways to build mental toughness are simple, but NOT easy! 

 8. Take 30 seconds of a cold shower.

Pay attention to where your thoughts go. 

9. Listen to someone.

Too often, when someone speaks, we merely start talking about ourselves. Instead, just listen and put yourself in their situation. Ask a question and look them in the eye.

10. Forgive someone.

You can check this one off by forgiving someone who cut you off in traffic, or you can seriously work on this step and choose someone who really hurt you. 

Remember, resentment is like drinking poison and expecting the other person to die. Sometimes the most difficult person to forgive is ourselves.

Everyday ways to build mental toughness


These everyday ways to build mental toughness means how we cope, deal, and handle the adversity of these challenges.

Some of these action steps will come easier to you than others, but our mental toughness will grow every day the more often we utilize these challenges. 

Check out our page on mental toughness coaching. 

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dr rob bell speakerDr. Rob Bell is a Sport Psychology Coach. His company DRB & associates coach executives and professional athletes and is based in Indianapolis. Some clients have included three winners on the PGA Tour, Indy Eleven, University of Notre Dame, Marriott, and Walgreens. 

Please Check out all the books and the mental toughness podcast - 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment. New blog posts are published weekly. 

Here are 5 Ways Parents Can Build Mental Toughness.


“Perfect little Rachel ” She was not mentally tough and it had little to do with her.

That’s how her parents described and introduced their child, a high-school 2nd baseman. That’s pretty high expectations, and I was curious how long they had been calling her that. 


Check out Our Latest Post- The Ultimate Sports Parent Guide: How To Have A Great Athlete in 2022.

Read more

Top 10 lessons from Coaches

Top 10 Lessons from Coaches


These 10 teachings from coaches are important to try and implement daily.

Coaches are the most important people in today’s society. Everyone needs a coach and everyone remembers their most impactful coach!

When I speak to an entire conference, even if there all accountants, everyone in attendance remembers their favorite coach

Truth be told, it is difficult if not impossible to coach ourselves, because great one’s point out the blind spots that we can’t see.

We need more balcony people rather than basement dwellers. Pick your coach appropriately!

I’m sure that these lessons will change as life goes on, so shoot me yours. What’s the best teachings you’ve received? Here are the top 10 lessons from coaches!


lessons from coaches


 


 


dr rob bell speakerDr. Rob Bell is a Sport Psychology Coach. His company DRB & associates coach executives and professional athletes and is based in Indianapolis. Some clients have included three winners on the PGA Tour, Indy Eleven, University of Notre Dame, Marriott, and Walgreens. 

Please Check out all the books and the mental toughness podcast - 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment. New blog posts are published weekly. 


 

How Athletes Can Re-Focus


It is a good question. The reason it’s a good question because when you were an athlete, who taught you this skill? 

Mental Toughness is caught more than it is taught, but this skill is one that is best learned through trial and error, during practice!

Athletes can be taught to re-focus through specific cues, and these cues are best utilized when they are merged with one’s specific learning style: auditory, visual, or kinesthetic. This helps with how athletes can re-focus. 

Obviously each sport will differ on HOW to implement the skill, but it is about getting creative and working within an athlete’s natural ability. 

This skill is the top of food chain and watch our flagship video here for more keys; NO FEAR: A Simple Guide to Mental Toughness 

Re-focus is the second most difficult mental skill because it is the second most important. However, when it comes down to the actual how athletes can re-focus tools: A strategy is more important than technique. So, here are three. 

how athletes can re-focus

 


 


dr rob bell speakerDr. Rob Bell is a Sport Psychology Coach. His company DRB & associates coach executives and professional athletes and is based in Indianapolis. Some clients have included three winners on the PGA Tour, Indy Eleven, University of Notre Dame, Marriott, and Walgreens. 

Please Check out all the books and the mental toughness podcast - 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment. New blog posts are published weekly. 

3 Ways to Build Mental Toughness for Golfers


Preparation is key to success, period.

When we look at those who aren’t achieving the success that they want, we look back to their consistency of play and preparation

We need to work on the correct things and practice the correct way! Besides, The resiliency of golfers is DIRECTLY connected with the short game!


If you’d like 10 ways to instantly improve your mental game of golf, then check our our complimentary e-book.


If we three-putt, miss a putt inside of five feet, or do not get up and down, then, it can sap out all of the momentum we’ve built up.

mental toughness for golfers

These 3 drills will test and improve focus, emotional sobriety, resiliency, re-focusing and competitiveness.

Partners will help a ton with these competitive drills.  Wow think of the feeling you’ll have after you’ve drained 100 3-footers in a row.

That’s how you build mental toughness for golfers- Doing the things that you don’t want to do. 

And if you’d like to see just how good professional golfers really are, then check this article out. 


 


dr rob bell speakerDr. Rob Bell is a Sport Psychology Coach. His company DRB & associates coach executives and professional athletes and is based in Indianapolis. Some clients have included three winners on the PGA Tour, Indy Eleven, University of Notre Dame, Marriott, and Walgreens. 

Please Check out all the books and the mental toughness podcast - 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment. New blog posts are published weekly. 


 Hierarchy of Mental Toughness


hierarchy of mental toughness

Grit, hardiness, resiliency  and the big MT are essentially the same construct.

That said, a definition is needed. There are simply too many clever, pithy sayings and quotes of these skills that are commonplace. Mental Toughness is “the ability to cope with adversity, and to perform well under pressure.” 

Here are the essential skills needed for success.

The synonyms inside of the pyramid are words and descriptors used to illustrate the core component of the psychological skill.

The brain is indeed a muscle and we either train the brain or we treat the brain. 

It’s a pyramid of mental toughness because we need to have one skill in order to progress to another. These levels are not static either, they can fluctuate often!


The basis of all mental health and strength is Motivation. 

It can come from outside, but it’s strongest when it comes from within. It’s tough to be driven, when you’re being driven.

Without the proper internal motivation and “why”, then long-term development and success just cannot sustain. All of my guests on the podcast have mentioned this skill as well.  


Confidence is the next skill per the hierarchy of mental toughness. Every single athlete tells me that confidence is the most important mental skill, and I agree with them.

So, why would confidence be at the very top? The reasoning is that confidence is NOT an all or nothing concept. Either I have it OR I don’t.

It is a matter of “how much” confidence do I have?

In order for us to try anything in life, there has to be some belief that we can do it, or else we wouldn’t ever try. That’s why it’s a hierarchy of mental toughness. 


Focus is the mental skill that we work on most with athletes. Besides, every one of us is an athlete, our office is just different.

Focus directly impacts confidence and it’s not a matter of if we focus, it’s what we focus on, and how we focus! 

Here’s why the hierarchy of mental toughness is just like chess! 


The most difficult mental skill is re-focus!

It’s the most difficult because, at many points in life, it’s the most important.

When were we really taught HOW to let go of mistakes and MOVE ON?

Nowadays, there are more perfectionists than ever before. This creates people that struggle with making mistakes and as a result, they don’t go for it and they play it “safe.” We can’t be successful that way! Remember, It’s not about the setback, it’s about the comeback! 

The hierarchy of mental toughness lays out each skill and it shows us exactly where we are with regards to our own stuff! 


 


dr rob bell speakerDr. Rob Bell is a Sport Psychology Coach. His company DRB & associates coach executives and professional athletes and is based in Indianapolis. Some clients have included three winners on the PGA Tour, Indy Eleven, University of Notre Dame, Marriott, and Walgreens. 

Please Check out all the books and the mental toughness podcast - 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment. New blog posts are published weekly.