--- title: How To Increase Your Mental Strength description: How many of them are you doing each day? canonical: https://time.com/4226415/daily-habit-increase-mental-strength/ author: Amy Morin article:opinion: false article:content_tier: free article:published_time: 2016-02-17T14:00:28.000Z article:modified_time: 2026-04-13T09:01:52.170Z og:title: 7 Daily Habits that Will Increase Your Mental Strength og:description: How many of them are you doing each day? og:url: https://time.com/4226415/daily-habit-increase-mental-strength/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltdc9cd0caa72aee6d/698878c8524fc0d427df6427/metal-weights-4-fitness-exercise-strength-health-betterment-body-image.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2500 og:image:height: 1406 og:image:alt: metal-weights-4-fitness-exercise-strength-health-betterment-body-image-motto-stock og:type: article twitter:card: summary_large_image twitter:title: 7 Daily Habits that Will Increase Your Mental Strength twitter:description: How many of them are you doing each day? twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltdc9cd0caa72aee6d/698878c8524fc0d427df6427/metal-weights-4-fitness-exercise-strength-health-betterment-body-image.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 7 Daily Habits That Will Increase Your Mental Strength > Sponsored content. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=b6294df0-370b-4394-9d8a-1d51fdb19cd4&cr=time-nl-network-2026q3-v1) by [Amy Morin](https://time.com/author/amy-morin/) ## Amy Morin Feb 17, 2016 2:00 PM UTC  Molly Cranna for TIME by [Amy Morin](https://time.com/author/amy-morin/) ## Amy Morin Feb 17, 2016 2:00 PM UTC If you’re feeling worn down, beat up or stressed out by the rigors of life, you’re not alone. Life is hard, and reaching your full potential amid life’s inevitable challenges is even harder. During the course of my career as a licensed clinical social worker, college psychology instructor and psychotherapist, I’ve seen firsthand that building mental strength is the key to navigating whatever life throws your way (that’s why I wrote [_13 Things Mentally Strong People Don’t Do_](http://www.amazon.com/Things-Mentally-Strong-People-Dont/dp/0062358294?tag=timecom-20)). Fortunately, everyone has an opportunity to grow stronger every day. Similar to physical strength, developing mental strength requires healthy habits and regular exercise. With daily practice and dedication, you can build the mental muscle you need to be your best. Here are seven daily habits I’ve noticed in my work that mentally strong people do on a regular basis: **1\. Express gratitude**Whether you keep a gratitude journal or you make it a habit to say what you’re thankful for every day, express your gratitude. Doing so prevents self-pity and helps you maintain a brighter outlook on life. The best news is, being thankful only takes a minute or two of your time. **_Read more:_** [_6 Things That Determine How Long You’ll Live_](http://motto.time.com/4213592/how-to-live-longer/) **2\. Step outside your comfort zone**Doing something every day that causes a little discomfort is key to self-growth. Making a speech when you’re nervous or exercising even when you feel tired are opportunities to become better. Not only will you learn more about yourself, but you’ll also gain confidence in your ability to do things you once thought impossible. **3\. Be alone with your thoughts**Hectic schedules, digital devices and the pressure to be productive mean there’s little room for quiet time. But setting aside just 10 minutes a day to be alone with your thoughts is essential to building mental strength. Journaling, meditating or just soaking in the silence can help you develop a healthier mindset. **_Read more:_** [_Doing These 4 Things Will Make You Happier, According to Neuroscience_](http://motto.time.com/4225493/neuroscience-happy-rituals/) **4\. Practice self-compassion**The conversations you have with yourself play a critical role in the way you feel and behave. Talk to yourself like a trusted friend. Create a supportive and encouraging inner monologue that will also give you a firm reality check when necessary. **5\. Assert your personal power**Declaring yourself a victim of unfortunate circumstances keeps you stuck. Refuse to use language like, “My mother _makes_ me feel bad,” or “My boss _makes_ me work late.” Those statements can be reframed into something more empowering, like, “My mother doesn’t control how I feel. I’m responsible for my emotions.” Or: “There will be consequences if I don’t work late, but it’s still my choice.” **6\. Label your emotions**Your emotions play a major role in every decision you make. Identify how you’re feeling, and take a moment to consider how those emotions influence your choices. You’ll make the wisest decisions when your emotions and your logic are balanced. **_Read more:_** [_3 Weight-Loss Myths You Have to Unlearn If You Want to Actually Lose Weight_](http://motto.time.com/4218236/weight-loss-myths/) **7\. Use your mental energy wisely**You only have so much time and energy. Focusing on things you can’t control, rehashing what happened yesterday and worrying about what might happen tomorrow wastes your precious resources. Devote your brain power to productive activities, like solving problems and reframing overly negative thoughts. _Amy Morin is a psychotherapist, keynote speaker and mental strength trainer. She is the author of_ [13 Things Mentally Strong People Don’t Do](http://www.amazon.com/Things-Mentally-Strong-People-Dont/dp/0062358294?tag=timecom-20)_._ ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4226415/daily-habit-increase-mental-strength/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4226415/daily-habit-increase-mental-strength/"},"headline":"7 Daily Habits That Will Increase Your Mental Strength","datePublished":"2016-02-17T14:00:28.000Z","dateModified":"2026-04-13T09:01:52.170Z","description":"How many of them are you doing each day?","url":"https://time.com/4226415/daily-habit-increase-mental-strength/","keywords":["motto","Mental Health","health"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltdc9cd0caa72aee6d/698878c8524fc0d427df6427/metal-weights-4-fitness-exercise-strength-health-betterment-body-image.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Amy Morin","jobTitle":null,"url":"https://time.com/author/amy-morin/"}],"articleSection":"","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltdc9cd0caa72aee6d/698878c8524fc0d427df6427/metal-weights-4-fitness-exercise-strength-health-betterment-body-image.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"metal-weights-4-fitness-exercise-strength-health-betterment-body-image-motto-stock","caption":"metal-weights-4-fitness-exercise-strength-health-betterment-body-image-motto-stock","creditText":"Molly Cranna for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/tag/motto/","name":"motto"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/4226415/daily-habit-increase-mental-strength/","name":"7 Daily Habits That Will Increase Your Mental Strength"}}]}] ```