How to Improve Your Mental Toughness

By Anna – 4 May 2023

Set realistic goals

Setting realistic goals is a crucial first step in developing mental toughness. A goal that is too easy to achieve can lead to complacency, while a goal that is too difficult can be discouraging. The key is to find a balance between what you can realistically achieve and what challenges you. Try the SMART method when thinking about your goal setting. This means making sure they are specific, measurable, achievable, relevant, and time-bound. Don’t forget to mark it down somewhere, so you have a place where you can check back on your progress. 

Practice positive self-talk

Practicing positive self-talk is an effective strategy for developing mental toughness, as it can help shift your mindset. When negative self-talk dominates your thoughts, it can hinder your progress and negatively impact your confidence. On the other hand, positive self-talk can help you stay motivated, overcome challenges, and build self-esteem. Start by identifying negative thoughts and replacing them with positive affirmations. For instance, instead of saying, “I can’t do this,” say, “I am capable of doing this.” When you catch yourself having negative thoughts, challenge them by asking yourself whether they are based on reality or are just limiting beliefs. This way you can cultivate a more positive outlook and boost your mental toughness in fitness, and in daily life.

Embrace discomfort

Embracing discomfort is another way to work on your mental toughness, as it allows you to confront the physical and mental challenges that come with pushing yourself beyond your limits. It’s important to acknowledge that discomfort is a natural part of the process of growth and improvement. When you feel discomfort during a workout, try to embrace it rather than resist it. Instead of focusing on the pain or discomfort, focus on your breath and technique. By embracing discomfort and pushing through it, you can develop the resilience and mental toughness necessary to overcome challenges in all aspects of life.

Visualize success

Visualization is a powerful tool for developing mental toughness. It involves imagining yourself succeeding in your fitness goals. Visualization can help you build confidence, reduce anxiety, and improve overall performance. Take a few minutes before a workout to visualize yourself achieving your goals. Imagine the feeling of accomplishment and use that as motivation to push yourself harder. This ties back with how you set your goals, so make sure to plan it out, so it doesn’t feel discouraging, but instead brings you a step closer and motivates you to push through. 

Stay consistent

Like in a variety of aspects, consistency is key. It’s important to maintain a regular workout schedule and stick to it, even when you don’t feel like it. Consistency helps build discipline and resilience, which are essential qualities for developing mental toughness.

And it can be challenging, especially when life gets in the way. Try scheduling your workouts in advance and treating them like any other important appointment. Make sure to choose a time of day that works for you and just commit. Lastly, if you miss a workout or fall off track, don’t beat yourself up. Instead, focus on getting back on track as soon as possible and celebrate the progress you have made.