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Last Updated on March 2, 2021

20 Small Habits That Will Help You Become Mentally Strong

20 Small Habits That Will Help You Become Mentally Strong

Everyone wants to start out the year strong, but it’s finishing strong that’s also important. Many resolutions and goals are never reached because we get caught up in what’s happening in our life, and because we haven’t developed the mental strength to keep ourselves going when the momentum from the New Year wears off.

However, a lot of getting yourself to your goals and surpassing them is about being mentally strong for when those hard moments hits. Discipline is developed, so it will power the continual ability to make great choices toward what you want. Remember, not to sacrifice what you really want for some pleasure now.

Being mentally stronger doesn’t mean it has to be a tough grind, here are a few tips and tricks which can help you. Just like if you want to be stronger physically you have to do exercises to keep the muscles strong, do build mental strength you have to do exercises to help build those habits and beliefs.

One of the best ways to build mental strength is to find habits and small tips throughout the day to keep your energy high, mind-set positive, and help develop habits and skills which will help move you forward and keep you feeling good about what you’re doing. Meanwhile, you’re building mental strength in a way which won’t leave you feeling exhausted and overwhelmed.

Set yourself up for a mentally stronger and happier year by applying a few of these tips:

1. Make Your Bed

You’re already accomplishing things and getting off to a great start when you make your bed first thing in the morning. Remember the saying, “The state of your bed is the state of your head?” There is plenty of truth to it. While it may seem like a small step, it has huge benefits.

Research shows people who make their beds daily are overall happier with their lives, more productive, and have a stronger sense of pride and accomplishment in their day for all the tasks they do. This one little thing gets you in the habit of finishing projects right away in the morning. One task down before you’ve even brushed your teeth, what a great feeling!

2. Say Nice Things to Yourself Daily

Make a commitment to cut down on the negative self-talk and pump up the nice things you say to yourself. You may feel ridiculous at first as you become your own cheerleader in your head, but think about how great you’ll feel as you make stronger and stronger decisions about your life. Those same decisions are what will keep you moving toward your goal.

Be mindful, negative thoughts can sneak their way in really quickly, when you catch them, just recognize them as untrue (even if you have to say it out loud) and replace them with a positive thought.

3. Write Down Something Great About Each Day

You can keep it in a jar, a journal, a shoe box, or wherever you want, but write down something great about each day. This helps create gratitude in your life.

At the end of the year, you’ll be able to sit down and look back at the positive things you’ve experienced and accomplished, instead of only the challenges or rough patches which made you want to give up.

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4. Write Down the Positive Aspects of Every Challenge

Life is a lot about perspective. Change your perspective and you can change your life.

Instead of griping and being angry or disappointed (indulging in negative self-talk) concerning any challenges which may come up, build up your positive mental strength by writing down positive aspects and things you could be learning from the challenges. Try your best to find something to be grateful about every day.

5. Practice Mindful Happiness While Commuting

Mindfulness is about being in the moment. To get comfortable with being happy, practicing being mindfully happy.

Take an event or moment or memory when you are feeling good, and let yourself indulge in the feeling. Look at how it sits in your body, how your thoughts change, how your body changes, and what it feels like; see if there are any colors which it may feel like.

Spend some time with your happy mood. At the end of it, notice the feeling of happiness and joy, it comes from you, and it spontaneously shows up when you are in mindfully in the moment.

6. Practice Being Your Own Best Friend Daily

This is a great way to become mentally stronger, because it teaches us to rely on ourselves, and not need others to pick us up, because we can do it ourselves.

Next time something isn’t going quite as planned, or you start to insult or criticize yourself, pause and ask:

“Would I let my best friend treat me this way?” or “Would I treat my best friend this way?”

The answer is probably no, and it’s a great idea to love yourself as much, if not more, than you love your best friend.

7. Practice Saying “No” without Explanation

As a society, we’ve decided somewhere along the lines that we have to have a reason for saying no, and not wanting to do something isn’t a good enough reason. If you find yourself in that’s line of thinking, then throw it out.

Learn to say no. You don’t have to explain your actions or validate your decisions to anyone about why you don’t want to do something.

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8. Practice 20 Minutes of Self-Care Daily

It doesn’t matter who you are or what you do, if you don’t take some time to really deeply care for yourself, you’ll eventually run your well dry and not be able to love and care for those around you.

Self-care can be something as complex as having a manicure or spa day, or as simple as locking yourself in the bathroom for five minutes just to have some alone time. It doesn’t matter what it is, make sure you create some space and/or activities which leave you feeling full and happy.

Take a look at The 5-Step Guide to Self Care for Busy People.

9. Do a Hobby or Activity Daily Which Brings You Joy

This is a great form of self-care. See if you can’t find a hobby or activity which you enjoy just because it makes you feel better.

As you become more confident and competent at it, you’ll discover how confidence and self-belief will pool over into other areas of your life. The positive talk you use and the joy you find in your hobby will help make you mentally stronger as you tackle the harder aspects of your chosen goal.

10. Set a Goal to Practice More Gratitude and Less Complaining

Getting caught up in the cycle of complaining can make you hard to be around, but it also can take quite a toll on your mental health. Instead of just endlessly complaining about a situation, try and find something to be grateful about.

11. Set a Goal for at Least 8 Hours of Sleep a Night

This is huge! You’ve seen small children lose their mind when they are too tired. Adults are the same way, only we don’t usually end up eventually passed out in the middle of our dinner plate. When you’re too tired, you make poor decisions, your mental strength goes down, your rational mind turns into a 6-year-old’s, and your body responds by upping stress hormones.

Make sleep a priority this year to help you stay mentally strong. A minimum of eight hours is essential, if you’re any type of athlete, the more the better. If you’re stressed, make sure you are giving yourself sufficient time to rest and relax before going to sleep in order to allow your body to maximize the sleeping hours.

12. Set a Goal to Eat Clean Food Daily

New research is showing the link between your gut health and your mood, and one of the things which directly relates to your gut health is the food you put in your body.

By reducing inflammatory food such as any food allergies, grains, dairy, and alcohol, you can reduce the stress on your digestive system. A healthier digestive system means less sick days, more energy, and can also improve symptoms of depressions and anxiety.

Try to shop the outside edge of the grocery story and eat only food you make. Learn ore about clean eating here: What Is Clean Eating (Essential Tips + Clean Eating Meal Plan)

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13. Cut Your Social Media Time in Half

We tend to put our best foot forward on social media, and this can end up with us trying to compare our lives to the highlights reel of another person’s life. Doing so can leave you feeling awful and discontent about where you are in life and the great things you’ve accomplished. It can also cause you to forget how many great lives you touch throughout the day by being the amazing person you are.

Half your social media time and spend the time reconnecting with people you love, reading a book, or practicing the hobby you enjoy. Whatever you decided to fill the time with, make sure it’s something which lifts you up.

14. Put up at Least Three Inspirational Quotes to Read Daily

When things get tough and you feel like you’re not making progress, uplifting words can go a long ways toward keeping you on track.

Take the time to post a few inspiring quotes or pictures (maybe even a vision board) somewhere you’ll see it every day. Words of encouragement and motivation can go a long when you’re in a bad place.

Check out some of these powerful quotes: 50+ Best Motivational Quotes To Overcome Life’s Challenges

15. Visualize Your Goals for 10 Minutes Daily

Take the time to visualize the end result of your goals and also the challenges you’ll overcome in between.

In addition to visualizing your goal, try to carefully plan for your way to achieving your goal. The Dreamers’ Guide To Taking Action And Reaching Your Goal can help you do this. It’s a free guide that can help you plan and align your everyday actions with your ultimate goal. Grab your free guide here.

Practice visualizing how you’re going to solve potential problems. See yourself where you want to be, and feel how great it feels to accomplish your goals.

16. Let Go of the People Pleasing Tendencies

In an effort to be a  good person, we often over-extend ourselves and commit to things we really don’t want to do.

Embrace the fact that you can’t please everyone. Let go of the need to let others’ happiness and goals overrule what’s best for you, your health, and your happiness.

17. Set a Monthly Budget Which Includes Something Fun

Anything fun should do, it doesn’t have to be big. It could be buying a new shirt, going to the movie, or getting yourself the favorite bubble bath — something you don’t normally let yourself reach for, something which will make you smile and feel wonderful when you come into contact with it.

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Whether it’s lighting your new candle, soaking in a tub with your favorite bubble bath, let yourself enjoy a small splurge every month or few weeks.

18. Stop Indulging in Relationships or Activities Which Drain You of Energy

Go where you’re celebrated. Do things which leave you feeling joyful. Make yourself mentally stronger by building positive relationships and letting go of toxic ones.

Letting go of toxic relationships or places isn’t easy but, you have to make a commitment to being stronger. Without the mental and emotional drain, you’ll find more energy and more happiness throughout your day.

19. Cut the Word “Should” from Your Vocabulary

Think about when the last time you thought you should do something. Wasn’t exactly a fun and exciting thought was it?

“Should” usually comes with the feelings of obligation and heavy responsibility, and rarely a feeling of joy. “Should” has a tendency to come with self-criticism and harsh judgement, neither of which support the foundation you’re building this year to become mentally stronger.

Instead of using “should,” re-phrase your sentence into something you look forward to doing. For exampIe, “I would like to be mentally stronger.” or “I would like to be physically healthier.”

20. Journal for Three Pages or Five Minutes Morning And/Or Night

If you choose to journal in the morning, write about your dreams, dump all your worries or concerns on the page, to creatively express anything which may have worried you the nigh before. It’s also a great way to write down your goals and inspirations for the day, get a feeling for what you want to see happen and an action plan.

If you choose to journal at night, unwind about all the things which may have stressed you out, and celebrate all the things you did right.

No matter what approach you take this year, remember:

With a consistent positive practice, you can strengthen your mental muscles and over time, you’ll become mentally stronger!

Featured photo credit: iam_os via unsplash.com

More by this author

Jenna Anderson

Jenna is passionate in helping people find their personal power through movement and healthy life style choices.

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Last Updated on March 2, 2021

How to Think Positive Thoughts When Feeling Negative

How to Think Positive Thoughts When Feeling Negative

Positive thinking can lead to a lot of positive change in your life. Developing an optimistic outlook can be good for both your physical and mental health.

But sometimes, certain situations arise in life that makes it hard to keep a positive outlook. Take steps to make positive thinking become more like your second nature and you’ll reap the biggest benefits.

Here are 10 ways to make thinking positive thoughts easy:

1. Spend Time with Positive People

If you surround yourself with constant complainers, their negativity is likely to rub off on you.

Spend time with positive friends and family members to increase the likelihood that their positive thinking habits will become yours too. It’s hard to be negative when everyone around you is so positive.

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Learn How to Surround Yourself With Positive People.

2. Take Responsibility for Your Behavior

When you encounter problems and difficulties in life, don’t play the role of the victim. Acknowledge your role in the situation and take responsibility for your behavior.

Accepting responsibility can help you learn from mistakes and prevent you from blaming others unfairly.

3. Contribute to the Community

One of the best ways to feel good about what you have, is to focus on what you have to give.

Volunteer in some manner and give back to the community. Helping others can give you a new outlook on the world and can assist you with positive thinking.

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4. Read Positive and Inspirational Materials

Spend time each day reading something that encourages positive thinking. Read the Bible, spiritual material, or inspirational quotes to help you focus on what’s important to you in life. It can be a great way to start and end your day.

Some recommendations for you:

5. Recognize and Replace Negative Thoughts

You won’t be successful at positive thinking if you’re still plagued by frequent negative thoughts. Learn to recognize and replace thoughts that are overly negative. Often, thoughts that include words like “always” and “never” signal that they aren’t true.

If you find yourself thinking something such as, “I always mess everything up,” replace it with something more realistic such as, “Sometimes I make mistakes but I learn from them.”

There’s no need to make your thoughts unrealistically positive, but instead, make them more realistic.

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6. Establish and Work Toward Goals

It’s easier to be positive about problems and setbacks when you have goals that you’re working toward. Goals will give you motivation to overcome those obstacles when you encounter problems along the way. Without clear goals, it’s harder to make decisions and gauge your progress.

Learn to set SMART goals to help you achieve more. The Dreamers’ Guide To Taking Action And Reaching Your Goal can hep you to do just that. With the guide, you will learn how to plan your actions towards achieving your goal effectively. Grab your free guide here.

7. Consider the Consequences of Negativity

Spend some time thinking about the consequences of negative thinking. Often, it can become a self-fulfilling prophecy.

For example, a person who thinks, “I probably won’t get this job interview,” may put less effort into the interview. As a result, he may decrease his chances of getting the job.

Create a list of all the ways negative thinking impacts your life. It likely influences your behavior, your relationships, and your feelings. Then, create a list of the ways in which positive thinking could be beneficial.

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8. Offer Compliments to Others

Look for reasons to compliment others. Be genuine in your praise and compliments, but offer it frequently. This will help you look for the good in other people.

9. Create a Daily Gratitude List

If you start keeping a daily gratitude list, you’ll start noticing exactly how much you have to be thankful for. This can help you focus on the positive in your life instead of thinking about all the bad things that have happened in the day.

Getting in the habit of showing an attitude of gratitude makes positive thinking more of a habit. Here’re 40 Simple Ways To Practice Gratitude.

10. Practice Self-Care

Take good care of yourself and you’ll be more equipped to think positively.

Get plenty of rest and exercise and practice managing your stress well. Taking care of your physical and mental health will provide you with more energy to focus on positive thinking.

Learn about these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

More Tips for Staying Positive

Featured photo credit: DESIGNECOLOGIST via unsplash.com

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