Category: Self-improvement

Awaken and become your strongest self

New Year’s resolutions aren’t particularly effective–in fact, most people give them up by mid-January. The reason resolutions fail is because people set big goals to change their lives without working on the mental strength they’ll need to succeed #mentalreps.

So this year, as the resolution you set on December 31st falls by the wayside, don’t be too hard on yourself. Instead, take a step back and commit to building the mental muscle you need to achieve your goals.

Here are five things you can start doing now to make yourself mentally stronger this year:

1. Practice labeling your emotions.

Putting a name to your feelings decreases their intensity. So whether you’re feeling sad, anxious, angry, or scared, acknowledge it–at least to yourself.

Also, pay attention to the way those emotions can affect your choices. When you’re feeling anxious you may be less inclined to take risks. When you’re excited you may be more impulsive.

Increasing your awareness of your emotions can decrease the chances that you’ll make irrational decisions based on emotions only.

2. Establish healthy ways to deal with uncomfortable emotions.

Naming your emotions is only part of the battle–you also need skills to regulate your emotions. Think about your current coping skills.

Do you eat when you’re nervous? Do you drink to calm down? Do you vent to your friends when you’re angry? Do you stay home when you’re anxious?  Those common strategies may make you feel better in the moment but they will make you feel worse over the long-term.

Look for coping skills that are good for you over the long-term (ones that will help regulate your emotions now without wreaking havoc on your health, relationships, or tasks in the long-term). Keep in mind that what works for one person won’t necessarily work for you so you need to find what helps you deal with your emotions best.

Experiment with various coping skills to find out what works for you; deep breathing, exercising, meditating, reading, coloring, and spending time in nature are just a few of the strategies that could help.

3. Identify and replace unhealthy thought patterns.

The way you think affects how you feel and how you behave. Thinking things like, “I can’t stand this,” or “I’m such an idiot,” robs you of mental strength.

Pay attention to your thoughts. You’ll likely notice common themes and patterns. Perhaps you talk yourself out of doing things that feel scary. Or maybe you convince yourself that you have no control over your life.

Respond to unproductive and irrational thoughts with something more helpful. So instead of saying, “I’m going to mess this up,” remind yourself, “This is my chance to shine and I’m going to do my best.” Changing those conversations you have with yourself can be the most instrumental thing you could do to change your life.

4. Take positive action.

The best way to train your brain to think differently is by changing your behavior. Do hard things–and keep doing them even when you think you can’t. You’ll prove to yourself that you’re stronger than you think.

Establish healthy daily habits as well. Practice gratitude, exercise, get plenty of sleep, and eat a healthy diet so your brain and your body can be at their best.

Seek out people who inspire you to be your best. And create an environment that supports your efforts to build a healthy lifestyle.

5. Give up the bad habits that rob you of mental muscle.

All the good habits in the world won’t be effective if you’re performing them right alongside your unhealthy habits. It’s like eating donuts while you’re running on a treadmill.

Pay attention to your bad habits that rob you of mental strength (we all have them). Whether you feel sorry for yourself or you resent other people’s success, it only takes one or two to keep you stuck in life.

Once you become aware of your bad habits, devote energy into replacing them with healthier alternatives. Then, you’ll be able to step out of the hamster wheel and actually move forward toward your goals.

Become Your Strongest Self

Just like it takes time and practice to become physically strong, building mental strength takes dedication as well. But building mental muscle is the key to feeling your best and reaching your greatest potential.

Commit to practicing mental strength exercises every day and make 2019 your best year ever.

Building a strong foundation with mental reps

We continually under train the mind and over train the body. W/out the understanding of why the 🧠 does what it does we are definitely not going to maximize our performance. #dothework #simplebutnoteasy #intentionalattention #livestrong.

4 Ways to Build Mental Strength to Help You Go The Distance

1) Mantra

A mantra, or repeated phrase, can help you sustain your pace, calm your breathing and keep you moving forward faster. Whether you mentally chant “Be bold! Be brave!” to the rhythm of your footfalls until you finish a race, or grunt out “Got this!” over and over to make it through a lift that’s been dogging you, a mantra can help you keep you on track.

stronger mind stronger body

2) Meditate

Meditation helps athletes focus before a competition and tough workouts. The deep breathing associated with meditation pays dividends when it comes to building endurance and oxygenating your brain. Meditation can also create a strong mind/body connection that can boost recovery and make you aware of physical changes, like injuries, you might be ignoring.

3) Visualize

Good athletes often use visualization to help them succeed. This differs from meditation, as visualization is active concentration. Athletes use visualization before events to “see” themselves executing the movements they need to do. Visualization exercises can help you anticipate how you might feel throughout a performance or workout. You can develop a mental game-plan that includes how you will redirect any negative emotions you feel when you approach “Heartbreak Hill” or a fellow tri-athlete swims over you in choppy water. If you can visualize yourself drowning negativity and executing winning form from beginning to end, your confidence and capability will soar.

4) Positivity

Associating with positive people will make you powerful. While it’s true that it’s you who has to get yourself to the finish line, negative energy and nay-sayers can sap your mental energy before you get to the start line. Seek out others who “get it.” Elite athletes aren’t going it alone. They have coaches and teams of people to support them. Being receptive to positive energy will help you grab hold of the good vibes offered by the cheering bystander on the corner in a way that feeds your ability to go the distance.

Thanks healthworks!!

13 Things Strong-Willed People Won’t Do

Strong-willed people get a bad rap. They can be seen as stubborn, dominant, unreasonable or headstrong.

But are they, really?Dealing with a strong-willed spouse or child can be quite challenging. Our marriage is more unique in that we have not one, but two strong-willed individuals (how’d that happen?!). And odds are high we will end up with strong-willed children to boot.

If you fail to understand your strong-willed spouse or child, it can easily lead to power struggles, conflict and misunderstanding of character.

Our society often views being “strong-willed” as a negative personality trait that must be managed or overcome.

But what if the very thing you see as a weakness is actually a God-given strength?

In her book, 13 Things Mentally Strong People Don’t Do, Amy Morin highlights the healthy habits of those with a strong mind. But what about those with a strong willWhat are the healthy habits that make the strong-willed strong? What strengths do they have to offer in a marriage or family that generally get overlooked?

Here are 13 things strong-willed people won’tdo that contribute to their overall success, courage and resilience in life.

1. They won’t bend to the pressure of others.Strong-willed people are highly autonomous so they won’t give in easily to the demands of others. If they don’t want to, you can’t make them. It’s as simple as that. Their devotion to personal sovereignty gives them the ability to maintain strong boundaries and resist peer pressure.

2. They won’t give up easily. Failure is not an option for the strong-willed. Hardship only makes them stronger. They are survivors. They will persevere through even the most difficult of circumstances.

3. They won’t betray their values. Strong-willed people hold fiercely to their personal views and beliefs. Their convictions serve as their navigation system in life and they are unlikely to compromise what’s important. Strong-willed individuals will stand up for what they believe regardless of opposition.

4. They won’t accept opinion as truth. Strong-willed people are cautious and skeptical when it comes to the opinions of others. Just because you say it, doesn’t make it true. They want proof. They may expect you to explain your position and give reasons for your argument before they are willing to do it or see it your way. This provides them with the liberty to evaluate an idea and keeps them from blindly accepting inaccurate information.

5. They won’t allow their schedule to be dictated by others. Strong-willed people are fiercely independent and want to manage themselves. A self-starter, they are usually good at setting goals, accomplishing tasks and determining their own schedule and use of time.

6. They won’t back down from a challenge.Give them a problem and they will rise to the occasion. Strong-willed people see challenges as an opportunity for growth. They are creative thinkers and will find a way to fix or resolve the issue even if it’s the last thing they do.

7. They won’t be defined by their circumstances. Strong-willed people see themselves as masters of their own fate. They take life by the reins instead of allowing their circumstances to dictate their destiny. They don’t allow negative experiences to defeat them. Instead, they learn from their pain and difficulty so they can keep moving forward.

8. They won’t give in to fear. Strong-willed people may feel anxious but they don’t let their feelings control their actions.They feel the fear and do it anyway. In an emergency, they are quick to rush in, take charge and respond to those in need.

9. They won’t shy away from responsibility or leadership. Strong-willed people are action-oriented and possess a strong desire to lead. They automatically want to know who’s in charge. Poor leadership or a lack of competency is like fingernails on a chalkboard to the strong-willed. When faced with a leadership vacuum, the strong-willed person will step in and take over in order to provide direction, vision and management.

10. They won’t abandon their dreams. Strong-willed people often have a firm sense of purpose. They dream big dreams and then figure out how to make them come true. Tell them they won’t achieve their dream and they will do it just to prove you wrong. Strong-willed people live passionately and succeed in what they set out to accomplish.

11. They won’t resist change. Strong-willed people understand that change is a natural part of life. Since change is inevitable, they prefer to get out in front of it. They adapt to their situation in order to control how it affects and changes them.

12. They won’t worry about what others think of them. Many strong-willed people don’t care about pleasing others. They don’t allow the opinions, thoughts or judgment of others to determine their sense of identity and self-worth. They remain true to themselves, regardless of what others may think.

13. They won’t stay silent. Strong-willed people often share their views and opinions. They have a powerful desire to be heard and understood. They are usually very honest and forthcoming, especially when they disagree. This provides them with the ability to speak out against injustice and and on behalf of those who cannot speak for themselves.

When these habits are practiced in a mature way, a strong-willed person can be a great asset to any team, marriage or family!

  • They are steadfast.
  • They are determined.
  • They are loyal.
  • They are perceptive.
  • They are independent.
  • They are problem-solvers.
  • They are resilient.
  • They are courageous.
  • They are leaders.
  • They are dreamers.
  • They are adaptable.
  • They are confident.
  • They are honest.

Appreciating the strengths of your strong-willed spouse or child will go a long way toward building a healthier relationship!

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3 Habits to Embrace That Teach Your Kids How to Think (Not What to Think)

I have these moments. I used to freeze when they happened. One of my children would say something and I would realize that …

Awaken and become your strongest self

New Year’s resolutions aren’t particularly effective–in fact, most people give them up by mid-January. …

Building a strong foundation with mental reps

We continually under train the mind and over train the body. W/out the understanding of why the 🧠 does what it does we …