Mental strength involves more
than just willpower; it requires
hard work and commitment. It’s
about establishing healthy habits
and choosing to devote your time
and energy to self-improvement.
Although it’s easier to feel
mentally strong when life seems
simple — often, true mental
strength becomes most apparent
in the midst of tragedy. Choosing
to develop skills that increase
your mental strength is the best
way to prepare for life’s
inevitable obstacles.
Many exercises exist that can help
you develop mental strength. But
here are five that can get you
started:
1. Evaluate Your Core Beliefs
We’ve all developed core beliefs
about ourselves, our lives and the
world in general. Core beliefs
develop over time and largely
depend upon our past
experiences. Whether you’re
aware of your core beliefs or not,
they influence your thoughts, your
behavior and emotions.
Sometimes, core beliefs are
inaccurate and unproductive. For
example, if you believe that you’ll
never succeed in life, you may be
less apt to apply for new jobs —
and inadvertently, you may not
present yourself well on job
interviews. Therefore, your core
beliefs may become a self-
fulfilling prophecy.
Identify and evaluate your core
beliefs. Look for beliefs that are
black and white, and then find
exceptions to the rule. Very few
things in life are “always” or
“never” true. Modifying core
beliefs requires purposeful
intention and hard work, but it
can change the entire course of
your life.
2. Expend Your Mental Energy
Wisely
Wasting brain power ruminating
about things you can’t control
drains mental energy quickly. The
more you think about negative
problems that you can’t solve, the
less energy you’ll have leftover
for creative endeavors. For
example, sitting and worrying
about the weather forecast isn’t
helpful. If a major storm is
headed your way, worrying about
it won’t prevent it. You can,
however, choose to prepare for it.
Focus on what is only within your
control.
Save your mental energy for
productive tasks, such as solving
problems or setting goals.When
your thoughts aren’t productive,
make a conscious effort to shift
your mental energy to more
helpful topics. The more you
practice expending your mental
energy wisely, the more it will
become a habit.
3. Replace Negative Thoughts
with Productive Thoughts
Although most of us don’t spend
time thinking about our thoughts,
increasing your awareness of your
thinking habits proves useful in
building resilience. Exaggerated,
negative thoughts, such as, “I can’t
ever do anything right,” hold you
back from reaching your full
potential. Catch your negative
thoughts before they spiral out of
control and influence your
behavior.
Identify and replace overly
negative thoughts with thoughts
that are more productive.
Productive thoughts don’t need to
be extremely positive, but should
be realistic. A more balanced
thought may be, “I have some
weaknesses, but I also have plenty
of strengths.” Changing your
thoughts requires constant
monitoring, but the process can be
instrumental in helping you
become your best self.
4. Practice Tolerating Discomfort
Being mentally strong doesn’t
mean you don’t experience
emotions. In fact, mental strength
requires you to become acutely
aware of your emotions so you
can make the best choice about
how to respond. Mental strength is
about accepting your feelings
without being controlled by them.
Mental strength also involves an
understanding of when it makes
sense to behave contrary to your
emotions. For example, if you
experience anxiety that prevents
you from trying new things or
accepting new opportunities, try
stepping out of your comfort zone
if you want to continue to
challenge yourself. Tolerating
uncomfortable emotions takes
practice, but it becomes easier as
your confidence grows.
Practice behaving like the person
you’d like to become. Instead of
saying, “I wish I could be more
outgoing,” choose to behave in a
more outgoing manner, whether
you feel like it or not. Some
discomfort is often necessary for
greater gain, and tolerating that
discomfort will help make your
vision a reality, one small step at
a time.
5. Reflect on Your Progress Daily
Today’s busy world doesn’t lend
itself to making much time
available for quiet reflection.
Create time to reflect upon your
progress toward developing
mental strength. At the end of
each day, ask yourself what
you’ve learned about your
thoughts, emotions and behavior.
Consider what you hope to
improve upon or accomplish
tomorrow.

Developing mental strength is a
work in progress. There is always
room for improvement, and at
times this will seem more difficult
than at other times. Reflecting
upon your progress can reinforce
your ability to reach your
definition of success while living
according to your values.