How to Develop Mental Toughness During Uncertainty

What do you think of when you hear the words “mental toughness?”

You might imagine a military cadet crawling through the muck underneath lines of barbwire. Or maybe you think of a mother rising early in the morning to serve her family after being up all night with the baby.

Mental toughness isn’t something we learn in school. It’s a character trait independent of inspiration or motivation. It’s an internal fortitude to dig deeper...to go one more step. 

And no matter what your role is or what season of life you’re in, it will serve you well.

Our current situation is a perfect example. Because today, there’s a lot of uncertainty and I believe mental toughness is needed more than ever. One of the hallmark characteristics of a strong mind is being able to accept change. It doesn’t mean you enjoy it, but you know how to embrace it.

Lately, uncertainty seems like the only sure thing. So, I want to explain what mental toughness is and tell you how you can develop it. 

What is mental toughness? 

Mental toughness isn’t measured by talent or education. Because we’ve both seen the child who isn’t the most gifted accomplish more because of his or her willingness to outwork the rest of the class.

In fact, research shows that intelligence only accounts for 30% of achievement. So, what is mental toughness?

In a word, it’s grit. And grit, as James Clear, a New York Times best-selling author, explains is defined “as the perseverance and passion to achieve long–term goals.” 

Mental toughness can be defined as an internal fortitude to dig deeper in spite of everything else. And as a direct determination of your success, I’d say it’s pretty important to develop. 

How to develop mental toughness

Let’s take a look at the six steps to developing mental toughness.

Define why you need to be mentally tough

You should always begin with your “why.” Without it, you’ll be unmotivated to keep going with it when things get tough.

So, ask yourself, “Why do I need to develop mental toughness in this season or area of my life?”

Maybe you’re in school. You need to develop the consistency to study in order to get the grade you expect of yourself. If that’s the case, you need to develop it for yourself. Or maybe it’s for your family. In this time of uncertainty, you need to make the conscious decision to keep moving forward in spite of discomfort.

I know those examples probably define your current situation, but the important thing is to identify why you need to be mentally tough.

Action item: Answer the question, “Why do I need to be mentally tough?”

Define what mental toughness looks like for you

It’s going to look different for all of us. Maybe mental toughness means setting your alarm 30 minutes earlier than you normally do so you can work out in the morning. And once the alarm goes off in the morning it means actually getting out of bed instead of sleeping in.

Mental toughness could be taking the time to meal prep Sunday afternoon so you and your family will have healthy meals throughout the upcoming week.

Action item: Identify how mental toughness looks in your life.

Push through your limits

Mental toughness isn’t measured in miles or weeks. It’s developed in steps and minutes. Mental toughness means straining to complete that tenth rep at the gym instead of giving up at nine. It’s waking up 30 minutes earlier tomorrow morning.

Instead of looking at the end of where you’re going, focus on the next step...then the one after that. It’s not necessarily easy, but eventually, it will get you where you’re going.

If you’re willing to test your limits, you’ll be amazed at how many of them are self-imposed. Just yesterday I heard my daughter utter the words, “I can’t.” But after a little prodding, she amazed herself with her results.

History is full of stories of men and women who defied impossible odds to accomplish monumental feats. But one of my favorites is the story of the African-American track star, Wilma Rudolph. As a child, she suffered scarlet fever, whooping cough, and measles, survived infantile paralysis, and required a leg brace until age nine. 

It didn’t stop her though. Rudolph went on to win three Olympic gold medals and was considered the “Fastest woman on Earth.”

As James Clear explains, choose to do one more thing, take one more step, put forth just a little more energy when you want to stop. Instead of consuming something, choose to create something. “Prove to yourself — in a thousand tiny ways — that you have enough guts to get in the ring and do battle with life.”

Mental toughness is created through incremental movements. Like a muscle, it developed with time and consistency. 

Action item: Focus on the small steps that will lead to big accomplishments.

Be okay with being uncomfortable

If you’ve spent any time in uncomfortable situations you’re familiar with the unsettling feeling they provide. They’re called uncomfortable situations for a reason. 

If you’re going to accomplish more, you need to become comfortable with being uncomfortable. 

LaRay Quy, a former FBI counterintelligence agent of 23 years, explains this point best: “Mentally tough people know that to reach their full potential, they must get comfortable with being uncomfortable. When we don't know what the future holds – whether we're starting our own business or moving across the country – the fear of change is there.”

Action item: Understand the discomfort you’re experiencing in the heat of the moment is part of the process.

Control your thoughts

Ever noticed how often your thoughts manifest themselves? Our actions are the results of our thoughts. Whether positive or negative, our self-talk guides us.

Mentally tough people understand the importance of taking control of their thoughts. It’s impossible to prevent negative thoughts from entering your mind. But you control whether they stay there and how you respond to them.

Action item: Keep your thoughts in check.

Develop habits – don’t rely on motivation

Motivation waivers. And inspiration comes and goes. But a habit persists independent of the situation. Whether it’s waking up a little earlier or running just a little further, you have a choice. And when you make the healthier choice time after time, it becomes a sustainable habit.

Action item: Focus on developing habits, but realize it will take time.

Conclusion

Your mental toughness will determine your success. Even more than your natural talent or education. Motivation might get you part of the way there. But if you’re going to keep going when you’ve been knocked down or the odds seem insurmountable, you’ll need perseverance.