--- description: These techniques are all about good preparation and hard work title: How to Increase Mental Toughness: 4 Secrets of Navy SEALs and Olympians image: https://static.time.com/v3/assets/bltea6093859af6183b/bltde093bcdab65f2d0/6988d9b9bc6cfc69913e2a3c/time-logo.jpg?branch=production --- * [Ideas](/section/ideas/) ## Ideas Update your preferences in [Account Settings](/account/preferences/) Close * [Psychology](/tag/psychology/) ## Psychology Update your preferences in [Account Settings](/account/preferences/) Close # How to Increase Mental Toughness: 4 Secrets From Navy SEALs and Olympians by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Aug 25, 2015 4:01 AM CUT by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Aug 25, 2015 4:01 AM CUT Know what’s really interesting? Learning how Navy SEALs build mental toughness to handle deadly situations. Know what else is really interesting? Learning how Olympic athletes deal with the pressure of competition when the entire world is watching. Know what’s the most interesting of all? _When you find out they do a lot of the same things._ “[Mental Links To Excellence](http://journals.humankinetics.com/tsp-back-issues/tspvolume2issue2june/mentallinkstoexcellence "undefined")” is a research study of what Olympians do to prepare for their big day. And so much of it lines up with what I learned researching SEAL training and talking to former Navy Seal Platoon Commander [James Waters](http://www.bakadesuyo.com/2015/01/grit/ "undefined"). The best part is you and I can use these methods to perform better at work and in our personal lives. Let’s find out how… ## 1) Talk Positively To Yourself Your brain is always going. It’s estimated you say [300 to 1000 words](http://www.bakadesuyo.com/2009/11/how-the-navy-seals-increased-passing-rates/ "undefined") to yourself _per minute_. Olympic athletes and SEALs agree: those words need to be positive. One of the Olympians said: --- > “” --- SEALs use the same method — and they do it in a far more terrifying scenario. How terrifying? You’re underwater with SCUBA gear. An instructor suddenly swims up behind you. He yanks the regulator out of your mouth. You can’t breathe. Then he ties your oxygen lines in a knot. Your brain starts screaming, “_YOU ARE GOING TO DIE_.” But you have to keep cool, stay underwater and follow procedure to get your gear back in working order so you can breathe again. And this happens over and over — for 20 minutes. Welcome to the dreaded “pool comp” section of SEAL qualification. You get 4 attempts. Why? _Because you need them._ Only one in five guys can do it the first time out. Want to see just how scary it is? Watch this video from 8 mins to 10 mins, 5 seconds: The danger here is panic. And SEALs are not allowed to panic… even when they cannot breathe. They must think positive to keep calm and pass “pool comp.” **_So how can you use this?_** Got a big presentation at work coming up? Encountering obstacles? You need to remember [the 3 P’s](http://www.bakadesuyo.com/2014/07/how-to-be-optimistic/ "undefined"). _Permanence, pervasiveness and whether it’s personal._ Pessimists tell themselves that bad events: 1. Will last a long time, or forever. (“I’ll _never_ get this done.”) 2. Are universal. (“You can’t trust _any_ of those people.”) 3. Are their own fault. (“_I’m_ terrible at this.”) Optimists look at setbacks in the exact opposite way: 1. Bad things are temporary. (“That happens _occasionally_ but it’s no big deal.”) 2. Bad things have a specific cause and aren’t universal. (“When the _weather_ is better that won’t be a problem.”) 3. It’s not their fault. (“I’m good at this but _today wasn’t my lucky day_.”) When talking to yourself, be an optimist, not a pessimist. (For more on how to think positively, click [here](http://www.bakadesuyo.com/2014/07/how-to-be-optimistic/ "undefined").) Okay, so you’re talking to yourself positively. What else do Olympians and SEALs agree on when you need to be at your best? ## 2) Setting Goals You hear this a lot. But you probably don’t do it. Specifically, ask yourself what you need to achieve right now. From the Olympian Study: --- > “” --- SEALs are taught to [set goals too](http://www.bakadesuyo.com/2009/11/how-the-navy-seals-increased-passing-rates/ "undefined"). Sometimes really small ones, but it’s enough to keep them going when every muscle in their body is screaming for them to quit: --- > “” --- And what happened when they achieved those goals? SEALs set new ones. The focus is on always improving. Here’s former SEAL Platoon Commander, [James Waters](http://www.bakadesuyo.com/2015/01/grit/ "undefined"): --- > “” --- **_So how can you use this?_** Ask yourself, “What do I need to do to make this presentation better?” [Write your goals down](http://www.bakadesuyo.com/2012/05/the-last-damn-thing-youll-ever-need-to-read-a/ "undefined") and track your progress. As [Dan Pink](https://twitter.com/DanielPink "undefined") notes in his bestselling book on motivation, [Drive](http://www.amazon.com/gp/product/1594484805/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1594484805&linkCode=as2&tag=spacforrent-20&linkId=MYQBAZCCA44Z5BJU "undefined"), nothing motivates you better than [seeing progress.](http://www.bakadesuyo.com/2015/01/how-to-be-motivated/ "undefined") (For more secrets on how to build grit — from my interview with Navy SEAL platoon commander James Waters — click [here](http://www.bakadesuyo.com/2015/01/grit/ "undefined").) You’re thinking positive and setting goals. But how do you get ready for the unexpected problems that always pop up at the last minute? ## 3) Practice Visualization Close your eyes. See the big challenge. Walk through every step of it. Sound silly? Maybe, but the best of the best do this _a lot_. From the study of Olympians: --- > “” --- Again, SEALs are taught to do [the same thing](http://www.bakadesuyo.com/2009/11/how-the-navy-seals-increased-passing-rates/ "undefined"): --- > “” --- **_So how can you use this?_** Visualize that presentation. But _don’t_ merely fantasize about being perfect and just make yourself feel good. That [kills motivation](http://www.bakadesuyo.com/2014/10/dreaming-to-doing/ "undefined"): --- > “” --- You want to see the problems you might encounter and visualize how you will overcome them. [Dan Coyle](http://www.bakadesuyo.com/2014/02/most-successful-people/ "undefined"), the expert on expertise, says it’s an [essential part of how US Special Forces prepare](http://www.bakadesuyo.com/2014/05/ancient-thinkers/ "undefined") for every dangerous mission: --- > “” --- (For more lessons from top athletes on how to be the best, click [here](http://www.bakadesuyo.com/2015/02/being-the-best-at-anything/ "undefined").) You’re visualizing the big day and walking through how you’ll deal with adversity. Cool. But how do you take that to the next level like the pros do? ## 4) Use Simulations Visualization is great because you can do it anywhere as often as you like. But in the end you must make practice as close to the real thing as possible. From the study of Olympians: --- > “” --- And SEALs didn’t just visualize either. Before the raid on Bin Laden’s compound they built full-size replicas of the location so their training would be tailored to what they would face. Via Daniel Coyle’s excellent book [The Little Book of Talent: 52 Tips for Improving Your Skills](http://www.amazon.com/gp/product/034553025X/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=034553025X&linkCode=as2&tag=spacforrent-20 "undefined"): --- > “” --- Special Forces Lieutenant Colonel [Mike Kenny](http://www.bakadesuyo.com/2015/03/overcoming-adversity/ "undefined") agreed: --- > “” --- **_So how can you use this?_** How will you deal with the fear of standing in front of a big crowd when you give that presentation? Susan Cain, author of [Quiet: The Power of Introverts in a World That Can’t Stop Talking](http://www.amazon.com/gp/product/0307352153/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0307352153&linkCode=as2&tag=spacforrent-20 "undefined"), and an introvert herself, is now a professional public speaker. How did she overcome public speaking fear? She practiced in front of small, supportive groups to desensitize herself — she used a simulation. From [my interview with Susan](http://www.bakadesuyo.com/2013/08/susan-cain/ "undefined"): --- > “” --- (To learn how to overcome your problems the way Special Forces operatives do, click [here](http://www.bakadesuyo.com/2015/03/overcoming-adversity/ "undefined").) So Olympic athletes and Navy SEALs agree on a lot. Let’s round up what we’ve learned and see how it can work for you. ## Sum Up Here’s what Olympic athletes and Navy SEALs both do to be the best and achieve mental toughness: * **Talk Positively To Yourself**: Remember the 3 P’s: tell yourself bad things aren’t permanent, pervasive or personal — but good things are. * **Setting Goals**: Know what you want to achieve. Write it down. Focus on progress. * **Practice Visualization**: Don’t fantasize about getting what you want but see yourself overcoming specific obstacles. * **Use Simulations**: Always make your practice as close to the real thing as possible. Olympians and Navy SEALs, by definition, are the best at what they do. But the methods they use to get there are things we can all use. And those techniques aren’t based on muscles or natural talent. They’re all about good preparation and hard work. Apply those and you can get there too. As [Ralph Waldo Emerson](http://www.amazon.com/gp/product/0679783229/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0679783229&linkCode=as2&tag=spacforrent-20&linkId=5OLHRKTDISCHZRMD "undefined") once said: _What lies behind us and what lies before us are tiny matters compared to what lies within us._ **_This piece originally appeared on_** [**_Barking Up the Wrong Tree_**](http://www.bakadesuyo.com/2015/08/mental-toughness/ "undefined")**_._** **Join over 205,000 readers. Get a free weekly update via email** [**here**](http://eepurl.com/o6uAD "undefined")**.** Related posts: [How To Stop Being Lazy And Get More Done – 5 Expert Tips](http://www.bakadesuyo.com/2014/08/how-to-stop-being-lazy/ "undefined") [How To Get People To Like You: 7 Ways From An FBI Behavior Expert](http://www.bakadesuyo.com/2014/10/how-to-get-people-to-like-you/ "undefined") [New Harvard Research Reveals A Fun Way To Be More Successful](http://www.bakadesuyo.com/2014/09/be-more-successful/ "undefined") ### 5 Horrible Habits You Need to Stop Right Now  Do Not Email First Thing in the Morning or Last Thing at Night “The former scrambles your priorities and all your plans for the day and the latter just gives you insomnia,” says Ferriss, who insists “email can wait until 10am” or after you check off at least one substantive to-do list item. Chris Pecoraro—Getty Images  Do Not Agree to Meetings or Calls With No Clear Agenda or End Time “If the desired outcome is defined clearly… and there’s an agenda listing topics–questions to cover–no meeting or call should last more than 30 minutes,” claims Ferriss, so “request them in advance so you can ‘best prepare and make good use of our time together.'” Sam Edwards—Getty Images/Caiaimage  Do Not Check Email Constantly Batch it and check it only periodically at set times (Ferriss goes for twice a day). Your inbox is analogous to a cocaine pellet dispenser, says Ferriss. Don’t be an addict. Tools like strategic use of the auto responder and Boomerang can help. Jetta Productions—Getty Images  Do Not Carry a Digital Leash 24/7 At least one day a week leave you smartphone somewhere where you can’t get easy access to it. If you’re gasping, you’re probably the type of person that most needs to do kick this particular habit. by nacoki ( MEDIA ARC )—Getty Images/Flickr RF  Do Not Let People Ramble Sounds harsh, but it’s necessary, Ferriss believes. “Small talk takes up big time,” he says, so when people start to tell you about their weekends, cut them off politely with something like “I’m in the middle of something, but what’s up?” But be aware, not everyone agrees with this one (and certainly not in every situation), and you may want to pay particularly close attention to norms around chit chat when traveling internationally. 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