Some call it mental toughness. Others think of it as mental strength or endurance. By any name, “mental stamina” refers to our ability to cope with stressors, challenges, and a heavy cognitive load. It impacts performance under pressure, the rate at which we mentally tire out, and the ability to maintain focus and concentration.
While there are obvious applications for the workplace here, mental stamina is about more than being a high performer. As your brain grows resilient to stress, you can grow in virtually every area of your personal and professional life, whether managing relationships or improving your fitness regimen.
So how do you grow in strength of mind? Keep reading.
7 Ways to Build Mental Fortitude
Strategy #1 – Prioritize the quality of your sleep.
The first three strategies I will lay out are foundational for success. If you don’t have these three, you’re not giving your brain its best chance to bulk up, so to speak. First of all, you need solid sleep habits. I don’t think I need to remind anyone of how poor sleep feels. The irritability, the exhaustion, the lack of focus…it’s no fun for anyone!
Sleep allows your organs to heal, rest, and function properly – the brain included. Focus on crafting a calm, quiet sleep environment. Put your phone away at night. Get the right pillow to optimize your sleep position and avoid morning aches and pains. When you do, you give your mind its best chance at high performance.
Strategy #2 – Start running.
I’m an endurance runner. You know that by now. So naturally, I’m going to advocate for the sport. One of the best things running will do is keep your brain healthy. While any physical activity will help, studies show that those who ran over 15 miles per week saw their risk of developing Alzheimer’s drop by 40%.
Cardio facilitates the creation of new brain cells, reduces the risk and symptoms of mental health problems like anxiety and depression, and improves blood flow to the brain.
Strategy #3 – Eat well.
Eat any “brain food” lately? A healthy diet that prioritizes whole grains, vegetables, and fruits is critical. Certain leafy greens contain vitamins and minerals associated with slower cognitive decline. A high-quality diet prevents other ailments, too – indigestion, poor sleep, sluggishness, and malaise, to name a few. Giving your brain and body the right fuel sets the stage for success.
Strategy #4 – Channel emotions into progress.
Humans are emotional creatures. There’s no getting around that. Now, emotions aren’t a bad thing. They only cause trouble when we allow ourselves to be at their mercy. Your actions, words, and mindset shouldn’t be swayed by feelings. That said, I’m not talking about trying to suppress your emotions (that’s bad, too!), but instead channeling them into positive results. Anger can make you stew and snap or be used as energy to complete a task. Use anxiety to motivate planning and attention to detail. Use fear to identify and mitigate risk.
Strategy #5 – Go outside often.
The Japanese have a practice called shinrin-yoku or “forest bathing.” It’s a psychological and physiological practice of immersing oneself in nature. Being outdoors, in fresh air and sunlight, has a profoundly positive impact on our minds and bodies. It alleviates mental health problems, increases focus, and improves stress recovery. Even if you only sit on the back porch for a few minutes in the evening, get outside.
Strategy #6 – Practice mindfulness.
What is mindfulness? It’s a bit of a wellness buzzword, but I like to think of it as awareness and introspection. Mindfulness means you can recognize and manage your emotions, understand how stressors impact you, and how to mitigate these adverse effects. When you give your brain room to heal and rest from stressors – whatever that looks like for you – you’ll experience less burnout and cracking under pressure. The mind, like the body, needs to rest and recharge.
Strategy #7 – Exercise your mind.
The mind needs rest, but it also needs exercise. In our digital age, we’re inundated with noise. Social media, TV, commercials. Even the passive consumption of these things seems to deaden the mind. Exercise for your brain comes in many different forms – reading a book, listening to a compelling podcast, engaging in a spirited conversation, and learning new skills.
Do a puzzle. Try out a new hobby. Present a hypothetical.
Low-stakes exercise will strengthen your brain to take on tasks when it’s do-or-die!
What habits help you maintain focus and concentration throughout the day? Share your tips for mental stamina in the comments.