Motivational Monday: 3 Ways To Build Mental Toughness

Whether it is a physical or mental challenge you face the most important training philosophy to remember is: The Mind Is Primary.

If your mind is strong, your body will be strong. You’ll be able to handle stress, cope with pain, deal with adversity, make sacrifices, and push through limitations. This is how you become something greater. This is how you conquer every goal, every workout, every challenge. 

David Brett-Williams running at Fort DeSoto Park

It takes work to build mental toughness, to get your brain to a point where it is willing to push longer and harder than it ever was before. Here are 3 ways I teach people to train their minds so they don’t fatigue and they don’t quit. These strategies will set you up for success.

Green Light Go 


Self-doubt and the associated fear that follows is a powerful saboteur. So you need to change the dialogue. 

Instead of thinking, “My heart is racing, I need to slow down” or “I am so tired” think positive thoughts. They are called them “Green Light Go” thoughts. When you reach a traffic light, what does a green light mean? Go!

Constantly tell yourself things that get you going in the right direction. Like “I’m loving this,” “This is easy and I am feeling great.” And keep repeating. This reinforces your confidence and boosts your energy so you don’t give up when things get hard. 

You can even take this one step further. Sports psychologist, Brian Cain, would have you place green stickers all over your house, car, and work. Every time you pass a green sticker (Green Light GO!), you tell yourself one positive thought.

Visualise the Win

Most great athletes — including Muhammad Ali and Jack Nicklaus — use visualisation to boost mental toughness. Imagining a situation can reinforce the same neural pathways in your mind that performing the actual behaviour can. So when it’s time to do the workout or task, your mind is already prepared.

How To Visualise

Each day, take five minutes and breathe deeply. Visualise every aspect of your challenge, especially the challenging aspects. Picture yourself in the moment, pushing through the exhaustion, finding the strength to finish. Think about how your body and lungs will feel, how your breathing and heart will feel. Think about the emotions you’ll go through, and overcoming doubts. Think about winning. The more detailed your imagery, the stronger your response will be.

Blast Your Tunes


Science has shown that music can boost performance. But the key is finding music that inspires and motivates you. The music will distract you from your effort, allow you to go harder. 

So when you’re training to pass a challenging physical test or to break a personal record, listen to one specific song. Do this on your “hard training” days only. Then, come test day, blast the song. You’ll feel it throughout your body, invigorating you to go harder and longer just like you practiced.

I hope this helps you build mental toughness and be outstanding.

That is all –

David

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