CAPSULE | READS: The Mental Toughness Advantage

Key takeaways on: Moments of Doubt, Creating Your Wheel of Mental Toughness & Flexing your Flexibility.

ON MOMENTS OF DOUBT: When we are feeling doubt, we should never say our self doubt out loud because when we share those limiting thought out loud, our brain actually hears them twice.

1. once through inner dialogue
2. once through our ears

• when we take our limiting thoughts, put them into words and then say them out loud, we reinforce and strengthen them, make them more intense
• when we take something that was once only a thought and convert it into a word, we give it a second life

ON CREATING YOUR WHEEL OF MENTAL TOUGHNESS: Choose attributes that you presently possess as well as ones you want to develop.

• identify patterns
• write down qualities
• set intentions
• let go

ON FLEXING YOUR FLEXIBILITY: Mental toughness is when you find fuel in an empty tank.

• create a neural positioning statement (a mantra) to fine-tune a flexible mindset
• process events in a way that enables you to hold deep emotions, whatever you are feeling is normal. you have the power to expedite or inhibit the process
• 3 Rs that lead to resilience = refresh | renew | revive

Mentally tough people don’t let their mentality shift as they’ve created specific visions.

They always have something to strive for; they continually work.

They’re service-oriented | take interest in serving others first.

They prioritize well-being, act with integrity and respect others’ time.

They focus on building others, not tearing them down.

Refresh. Renew. Revive.
What allows you to slow down? What allows you to be creative?
> unwind
> take breaks 90–120 minutes after focused intervals
> get enough sleep
> set office hours
> brainstorm what works for you

Mental Toughness in Places We See Everyday

Create a letting go practice + see it as a ceremony | Set Intentions | Embody self acceptance (write down qualities).

• we all have moments of self doubt — those times where we are feeling insecure about ourselves
  > don’t give self-doubt thoughts a second life
• lift yourself up
  > treat yourself, treat yourself like a friend, watch an inspiring video, write down what you are grateful for
• create a neutral positioning statement
  > a mantra that you practice to fine-tune a flexible mindset
• process events in a way that enables you to hold deep feelings
  > you are in total control of how you move forward

5 Steps to Maintain Mental Toughness

1. Let go & take charge
2. Create a mission statement
3. Prioritize positivity
4. Flex your flexibility
5. Step outside your comfort zone

Let go & take charge:
> accept
> decide
> take control even when you feel like you’re anything other than it
> get help
> let go, release the pain of the past

Create a missions statement:
> maintain a moral compass
> define success for you | use the ‘so what’ method
> set goals | forward focused thinking

Prioritize Positivity:
> step outside situation
> activate optimism
> visualize
> self-care

Flex your flexibility:
> prepare for the unexpected | logical > emotional | adapt, overcome, improve
> use neutral positioning statements (statements that remove good/bad and view things as is/being)
> compromise
> recover
> find humor

Step outside your comfort zone:
> apologize (sincerely apologize, no blaming | accept, forgive, move on)
> forge forward | get comfortable being uncomfortable
> engage with support groups
> renew, refresh

Introducing Reads as a capsule in the Learn Segment. Each week for the remainder of the year, we’ll be extracting key takeaways and notes from 26 books read in 26 weeks as a practice to nourish learning. Join us in the (re)wiring!