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How to Crush the Transitions in Life


If we use the bathroom 10 minutes a day, we will have spent over 6 months of our life in the bathroom.

The average person spends two hours a day watching T.V. (wow).

We will also spend about 1 year of our entire life just cleaning.

Dated research revealed that we spend over 2 years of our life merely waiting (traffic, lines in supermarket, etc.). Although, on-line apps have now changed our entire behavior by being able to pre-order. This is cool of course, but doesn’t help with our patience.

William Penn once said “Time is what we want most, but what we use worst.”

One way to build everyday Mental Toughness is to crush the transitions.  

A transition is a process.

We can have major transitions, like changing careers, mid-transitions, such as waiting in an airport and minor transitions, like driving from the gym to work.

Crushing the transition is the BEST way to get BETTER. The goal of a successful transition is that we are in the best spot mentally when we arrive.


Here are 8 ways to crush the transitions

1) Evaluate-

Where am I right now and where do I need to focus? Do I need to relax more, address my business, gain more knowledge, or connect with others?

2) Breathe-

The transitions in life are the absolute perfect time to focus on our rectangle breathing. Get centered.

3) Listen to a podcast-

I drive a ton and while I’m paid to read, I also try to crush audio-books and podcast episodes. Martin Rooney, Jocko, and James Altucher are all killer.

4)  Turn off the agitator-

The mental game is more about subtraction than it is addition. It is often about removing things that do not make us better.

There is a lady who constantly talks on her phone while on the treadmill (Yeah, she doesn’t work hard). I HATE IT. But, you know what, that’s not her problem, that’s mine. I just have to remove myself from the situation.

5)  Make a Call- 

Reach out and contact a friend, coach, colleague, family member, or business associate. Make connection with others a goal of your transitions.

6) Remove the phone- 

When we have a minute of downtime we pull-out the phone and check twitter, facebook, instagram, whatever.  I do this too much and It becomes a habit. Unfortunately, it’s become a HUGE distraction and time spender.

7) Gratitude list

Write out 10 people, places, or things that you are grateful for.

8) Pray-

And if that doesn’t work, Pray again. God usually answers, “ask me again tomorrow.”


This is Just ONE way to Build Mental Toughness. If you are interested in learning more Mental Toughness Techniques. Check out RING THE BELL FOR Mental Toughness. 

Build Mental Toughness

My Top 5 Mental Toughness Books

“You are paid to read.” That’s what my coach told me, so I obliged. It takes Mental Toughness and discipline to read and consume information. Here’s my top list.

Power of Broke The Power of Broke: How Empty Pockets, a Tight Budget, and a Hunger for Success Can Become Your Greatest Competitive Advantage I never watched Shark Tank, but I do know FUBU-For Us By Us.  I’ve also been broke. This book by Daymond John is a fast read, but more importantly is chocked full of stories and insight from the best entrepreneurs on how: Empty pockets, A tight budget, and a hunger for success is actually a competitive advantage.

Mental Toughness of a POW The Forgotten Highlander: An Incredible WWII Story of Survival in the PacificThe Bridge over the River Kwai was a movie I watched with my dad. This book is exactly like that, except it’s not hollywood; it’s the “real” thing. All I can say is that after reading this book, I realized that I can’t basically complain about anything. I simply take too many things for granted. #perspective.

leaders eat last Leaders Eat Last: Why Some Teams Pull Together and Others Don’t  This is the 2nd Simon Sinek book I’ve read and this book is better than Start with Why.  I always thought that the main chemicals in our brains for success were just endorphin & dopamine, right?! The feeling from a job well done and the feeling from exercise. These are selfish chemicals though, Serotonin & Oxytocin are the leadership chemicals in our brains. The specific actions that we take release or don’t release the essential chemical we are really seeking. This is just one of the fascinating nuggets from the book.

spy the lie Spy the Lie: Former CIA Officers Teach You How to Detect Deception My kids are still young, but I’m now prepared for when they become teenagers. Coaches & Parents- You need to read this book! I actually preferred the audio book on this one and I think you’ll hear why. 

Extreme Ownership Extreme Ownership: How U.S. Navy SEALs Lead and Win Jocko Willink has a podcast that is just straight up nasty. There are so many HUGE learning lessons from the podcast as well as the book. Since not many can actual relate to Navy Seal’s, this book breaks it down so that no matter your profession, cause, or passion, you’ll benefit from reading it. It boils down to one thing- there are no bad teams, only bad leaders. Discipline = Freedom.


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 the most recent book on Mental Toughness- Don’t Should on Your Kids: Build Their Mental Toughness