Threats to mental toughness include self-pity, self-doubt, negative self-talk, fear, laziness, perfectionism, self-limiting beliefs and the inability to control emotions. Control your emotions and thoughts – even when facing adversity.

Eliminate temptations – Remove environmental temptations to avoid triggering impulse-driven behaviors. For beginners – You’ll find this to be a good primer if you’re a learner with little or no prior experience/knowledge. Get comfortable with discomfort– Tolerate feelings such as malaise rather than indulging your impulses.Get rid of “emotional icebergs.” Emotional icebergs are “personal beliefs regarding how we see ourselves, how we think others should act around us, and our place in the world.” Some of the most common emotional icebergs are: “Life should be fair,”“Everything I do should be perfect,” and, “If I fail, it’s because I'm a failure.” All of these are unhealthy because they do not reflect reality. So, challenge them – and challenge them consistently. That’s the only way to gradually melt them. You won’t become self-disciplined overnight– Recognize that you’re in control of your mind by taking small steps toward increased self-discipline, daily. That’s all well and good for that moment, but it’s not going to be something that’s viable to do every time. I would have liked more mental structures to put in place to build resilience and toughness, and that is really only skimmed over towards the end of the book. To cultivate mental toughness,write down five of your most recent failures and how you responded to each one.Next, write down more positive ways you could have dealt with each failure. For example, if you missed an important deadline, you could have spent time reviewing your workload and re-evaluating how you manage your time.Overcoming your fear of failure doesn’t mean mustering false bravado or ignoring your weaknesses. Instead, take purposeful action toward your desired outcome after recognizing the reality of your situationand considering your options.Assess how you face the unexpected by writing down your typical responses. For example, perhaps you avoid makingtough decisions. Cultivate stronger impulse-controland build better habits.

Applicable – You’ll get advice that can be directly applied in the workplace or in everyday situations. Your inner critic is a shrewd adversary. It knows that it doesn’t have to yell to get your attention. It doesn’t have to scream to pummel your psyche, wear down your self-confidence, and encourage you to adopt a negative attitude.” Real-life examples and case studies: The author uses real-life examples and case studies to illustrate the concepts he presents, making the book more relatable and engaging. Whether that’s through journaling, therapy or talking to your best friend, the practice of naming your feelings and communicating them effectively, as well as having a supportive and empowering social circle, is really important,” encourages Duke. Maintain a healthy lifestyleLess susceptibility to self-doubt. Self-doubt affects us all. However, it doesn’t affect everyone’s performance in the same way. Some people, simply put, are more confident than others. Think clutch shooters in basketball: someone has to take that last shot, and it’s better if that someone trusts his skills at that crucial moment. Now, don’t be fooled: mental toughness doesn’t eliminate self-doubt; however, it prevents it from sabotaging your skills when it matters the most. What are some examples of times in your life when large disruptions challenged your mental toughness? Full Book Name: The Mental Toughness Handbook: A Step-By-Step Guide to Facing Life’s Challenges, Managing Negative Emotions, and Overcoming Adversity with Courage and Poise