How To Build Mental Toughness

How to Build Mental Toughness

 How to Build Mental Toughness 

Define Mental Toughness-  Performing well under pressure AND coping, handling, & dealing with the struggle and setbacks and adversity of life. 

Here’s some Examples #1-

It was May 7th on a Saturday evening and I was planning my schedule to meet with my professional athletes for later in the month.

Then, an invite for a ½ Ironman came across my email.

The race was in 2 weeks. On May 20th, I crushed a ½ Ironman in less than 2 weeks.

Dr. Rob Bell Finishes Mental Toughness Race.

 Example #2- 

It was beginning of August and I got a call from a good amateur tennis player who lived in California.

However, at that time, he was suspended from the USTA because of his on-court behavior.

After working together on Mental Toughness for exactly 1 year, he became the first unseeded player ever to win the USTA National Championship.

step by step for mental toughness

 Example #3-

A professional golfer and I started working together on how to build mental toughness while he was just a mini-tour player.

Three years later, he won a tournament on the PGA Tour.

Example  #4

I started working with a professional tennis player before the first major of the year.

He had a season long goal of top 50 ranking in the world.

By the summer, he had won a Silver Medal in the Olympics.

Rajeev Ram Dr. Rob Bell

There is a common theme in every one of these examples.

It took Mental Toughness. 

Are you not performing as well as you’d like, surrendering to expectations, and inconsistent success? 

I love helping people build Mental Toughness and taking people where they want to go, but only if performance is crucial to their success.  

If you want to remain comfortable and just “okay”, then relax, because Mental Toughness is not needed.

Most people like talking about mental toughness, grit, resiliency, but few people actually act on it. I think the lack of action is because there isn’t a quality how to build mental toughness. 

I have laid out 2 of the step-by-step directions for building mental toughness. If you want all of them, check out Ring The Bell for Mental Toughness.   

 How To Build Mental Toughness

Here are the first two steps…



Step #1 How To Build Mental Toughness


Have you ever broken an arm?


Want to know why mothers have more than one kid?

It is because we forget about the pain.

Try and remember the worst physical pain you ever had and while you remember that it really hurt, it’s impossible to recall the exact amount of pain you were in.

Hence forgetting about the pain is a huge strength, but it also makes us more like deer crossing the highway.

We forget about the pain and it becomes what are those headlights?

When we struggle, we need to be able to go back and look at the reasons why we struggled, what was our adversity, and notice our emotions around it, and what we did to get better.

However, just like our pain, success leaves clues.

We need to go back over and recreate our successes and everything occurring during those times. 

step 1

Step 2

step 4

step 6



If you don’t write out the details of your performance, you’ll forget about it.  No matter how small our success or large our defeats, we need to write them out, to build our confidence and get better. 

Step #2 How to Build Mental Toughness


Stress and pressure flow downhill. Unfortunately, we can’t handle much overflow.

There are so many distractions in our life that we can become agitated, upset, or down and not even know why. Was it that person in traffic, or that so called friend who hasn’t replied back? 

We multitask so much, I’m not sure we even know what multi-tasking is anymore. Doing more than four things at once?

We are also perfectionists, and that means our minds are constantly running, always churning.

We are all so busy that we don’t spend any time to recharge and refocus.

We need to maximize the transitions in life. We simply need to allow ourselves time and space to focus.

Focus is one of the major skills on the pyramid of success. We can begin training our focus by becoming deliberate about our focus.

Developing specific habits start at just 3 minutes a day.

The best way to train our focus is to follow this step-by-step process.

Step 1

step 2

step 3

On the breathing audio, you’ll begin deliberate breathing by doing rectangle breathing. You’ll breathe in on 6, hold it for 2 seconds, out 6 seconds, hold it for 2 seconds, and so on…

step 4

step 5step 6

step 7


When thoughts pop in the mind during this exercise, just bring your focus back to your breathing and listen to the audio.

I did a session with a baseball team once and after a few minutes asked them to raise their hand if they did it without any thoughts popping in their head.

All raised their hands!

Yeah right!! So, I’m the only insane crazy one that couldn’t shut my mind off?

Focused breathing is about progress, not perfection.

I had to focus and become deliberate about my breathing….

My thoughts still raced every time I did this exercise, but something happened, and I don’t know exactly when, but a change started to occur and I could focus better.

What we hope to do with ease, we first must do with due diligence.

Conclusion- How to Build Mental Toughness

Mental Toughness isn’t necessary to be comfortable in life.

But, then again, you don’t thrive in the middle, you survive.

Mental Toughness is required only if you want to excel and win. I’ve presented to you the first two steps for building Mental Toughness.  



 Here are several bonus resources to help build Mental Toughness. 

First, I’ve provided you the exact audio file that will begin your improved focus under pressure. 

Second, as stated, I’ve put together a step-by-step process of how to build mental toughness. Simply Click on the link below and start accessing your step-by-step process. 

CLICK HERE TO Ring The Bell for Mental Toughness

Dr. Rob Bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & associates is based in Indianapolis.  Some clients have included: University of Notre Dame, Marriott, and Walgreens. Check out all the books on Mental Toughness- 

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Dr. Rob Bell

Ahoy! I'm Dr. Rob Bell. Your Mental Toughness coach. Be The BEST at Getting BETTER. Will your Hinge connect?
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