Building Mental Toughness: From Helplessness to Resilience
A comprehensive program to develop mental strength and resilience, based on strategies for focus, resilience, stamina, discernment, and decisiveness. Learn to teach yourself mental toughness, reflect effectively, and create a vision for success.
Program Modules
Understanding Mental Strength
Explore the core components of mental strength: uninterrupted focus, resilience, mental stamina, discernment, and decisiveness.
Define Mental Strength & Identify Triggers
WeeklyReflect on what mental strength means to you and how it manifests in your life. Write down your personal definition. Identify situations where you feel your mental strength is challenged and what triggers these feelings. If you find these reflections triggering, please consult the resources provided at the end of this program.
Assess Your Focus (USSR) with Social Proof
DailyEvaluate your ability to maintain Uninterrupted Silent Sustained Reading (USSR). Identify common interruptions and their impact. Share your findings with a friend to incorporate social influence and build commitment.
Teaching Yourself Mental Toughness & Celebrating Small Wins
Learn to teach yourself mental toughness using the Feynman Technique and by seeking teachers who encourage self-reliance. Celebrate small wins and use implementation intentions to improve adherence.
Apply the Feynman Technique - Loss Aversion Streak
DailyChoose a complex concept and explain it in simple language. Identify areas where your understanding is weak. Keep a streak of daily application. Miss a day, lose the streak!
Seek 'Teachers of Abandonment' - Implementation Intention
WeeklyIdentify individuals who encourage self-reflection and self-analysis. Reflect on how their approach fosters independence. Create an implementation intention: "I will connect with a 'teacher of abandonment' on [Day] at [Time] in [Location]".
Reflection and Action Planning - Testing Mentality
Develop a testing mentality, reflect on your learning, and create an action plan based on your reflections. Adopt a testing mentality.
Journaling and Mind Mapping - Variable Rewards
WeeklySet aside time for journaling and mind mapping to reflect on what you've learned. Explore connections and insights. Each week, receive a random prompt to guide your reflection.
Create an Action Plan - Commitment Device
WeeklyBased on your reflections, create a concrete action plan with specific steps and timelines. Outline your hypotheses and testing methods. Share your action plan with an accountability partner (commitment device).
Testing Your Mental Toughness and Vision
Take a mental strength test, create vision statements, and practice mental toughness workouts like meditation and cold showers. If starting cold showers causes you anxiety or distress, please proceed with caution, or only with a trained coach.
Take the Mental Strength Test
MonthlyComplete the mental strength test and analyze your results.
Create Vision Statements
MonthlyDevelop vision statements for control over your life, purpose, and to grow your self-esteem.
Practice Mental Workouts
DailyIncorporate meditation and cold showers into your daily routine.
What You'll Accomplish
- Understand the core components of mental strength.
- Develop strategies for focus, resilience, stamina, discernment, and decisiveness.
- Learn to teach yourself mental toughness.
- Reflect effectively on your learning and experiences.
- Create a vision for success and take action towards achieving it.
Full program access + updates