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2 Practical Ways To Build The Mental Toughness You Need In Business – And In Life

Mindfulness turns out to be a great way to build mental toughness, for athletes and business people alike.

Matt Mayberry

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Mental Toughness

If I had to pick just one quality and characteristic I was able to take away from the game of football that greatly impacted my life as an entrepreneur, it would be mental toughness, without a doubt.

Playing the game of football since I was a little kid and then eventually getting the wonderful opportunity to play at the highest level in the NFL has transformed my mindset more than anything else.

Of course I learned the incredible importance of teamwork, culture, leadership and other important qualities, but the resilience that was instilled in me from the game of football is what I am most grateful for.

If you think that football players or other professional athletes are born with a special kind of mental toughness and that it becomes second nature for them right away, you are wrong.

Mental toughness is something that you can strengthen and develop over time regardless of what you do for a living.

A recent study by University of Miami neuroscientist Amishi Jha found that mental toughness and resilience are skills that can be learned by and trained for by collegiate football players.

The results showed that just like physical training, practice and repetition are key for mental training. Even though this particular study was limited to collegiate football players, its results were great news for everyone because they apply not just to football players, but to many different industries and occupations.

Related: 10 Ways Smart People Stay Calm

Why mental toughness is so important

If you feel mentally defeated, chances are small that you will ever get to where you want to go. Whether we are talking about athletics or business, winning, first and foremost, will be absolutely everything. There is nothing that you can’t do or become when you have a phenomenally strong mindset.

A big part of having that focused mindset is being able to keep pressing forward when the going gets extremely tough, staying positive when negativity attacks and persisting over and over again until you finally reach your destination. That’s the true definition of mental toughness: Displaying an enormous amount of belief, fight and dedication toward a goal that you are passionately pursuing.

If you take a look at any category of high achievers regardless of industry, you will quickly realise that they have displayed an extraordinary level of mental toughness to get to where they are.

How to build mental toughness

The University of Miami study showed that one of the best ways to build mental toughness is through practicing mindfulness on a consistent basis. Mindfulness is all about directing your energy and thoughts on the present moment without any judgment. I was first introduced to the power of mindfulness training when I was in college playing football for Indiana University.

Once a week, we would have a sports psychologist come in and lead the team in practicing different breathing exercises and body scans (guided meditation focusing on different parts of the body). When we first started these routines, I was skeptical, to say the least. I thought there was no way all of these weird-looking exercises and the act of focusing on my breathing could impact the way I played on the field.

But I was so wrong. Not only did my focus on the field increase, but my anxiety and stress decreased after a few weeks of really giving these practices a try.

Based on my own experiences, I can offer two practical ways that may help you – as they did me – build mental toughness and resilience, starting today.

Related: 10 Ways Successful Entrepreneurs Stay Calm

1Practice mindfulness daily

Practicing mindfulness daily is a game-changer. Not only are studies showing the importance of mindfulness and detailing the amazing benefits that it provides, but people like me are extoling it based on personal experience.

Mindfulness calms your mind down from the noisy and chaotic world that we live in; and that calm, in turn, equips you with the strength and peace of mind to keep moving forward even in the face of extreme difficulty. Being in tune with the present moment and living fully right where you currently are helps diminish the fear that holds many people back and provides them with the clarity to focus on what’s most important.

I use the Calm app, which has worked wonders for me. It has a variety of different breathing exercises and body scans that the app walks you through step by step. Practicing mindfulness daily doesn’t just help you build mental toughness, it can change your life in so many different ways such as decreasing daily anxiety and drastically increasing your overall well-being.

2Step out of your comfort zone daily

This one may be a lot more difficult than practicing mindfulness, but making it a daily habit to step out of your comfort zone builds an incredible amount of strength.

Just as you would go to the gym to get stronger physically and strive to make your muscles grow, stepping out of your comfort zone daily is what helps you expand your capacity for mental toughness.

The more I seek to step out of my own comfort zone, no matter how uncomfortable it may be at the time, the stronger and better I feel. When I plan my day the night before, one of the first things I do is ask myself how can I step out of my comfort zone for that particular day.

You can’t build mental toughness and become resilient by always playing it safe and operating only out of the confines of your comfort zone.

In short, being resilient and mentally tough is a non-negotiable if you want to step into your greatness and become the best version of yourself. Give these two practices a try. They may well help you get there.

This article was originally posted here on Entrepreneur.com.

Matthew Mayberry is a former American Football linebacker for the Chicago Bears of the National Football League. Matt is now an American motivational speaker and writer on the topics of success, leadership, motivation, and performance.

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Self Development

20 Quotes On Coping With Change From Successful Entrepreneurs And Leaders

Change is up to you.

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elon-musk

Change is a hard concept to grasp – and can be even harder to cope with it. Whether you’re switching careers, leaving a company or ending a relationship, change comes in all sizes – big and small. And while some change can be exciting, other times it can be difficult.

Having your own approach to change, whether it’s in how you view it or how you handle it, is important in moving forward and being successful.

To learn how others do it, here are 20 quotes about change from today’s most successful leaders and entrepreneurs.

1. Elon Musk

“Some people don’t like change, but you need to embrace change if the alternative is disaster.” – Elon Musk 

2. Oprah Winfrey

“You don’t have to hold yourself hostage to who you used to be.” – Oprah Winfrey

Related: 5 Mindset Changes You Must Make When Going From Employee To Entrepreneur

3. Barack Obama

barack-obama

“Change will not come if we wait for some other person or if we wait for some time. We are the ones we’ve been waiting for.” – Barack Obama

4. Larry Page

“If you’re not doing some things that are crazy, then you’re doing the wrong things.” – Larry Page

5. Steve Jobs

“You can’t connect the dots looking forward; you can only connect them looking backward. So you have to trust that the dots will somehow connect in your future.” – Steve Jobs 

6. Andy Warhol

Andy Warhol

“They always say time changes things, but you actually have to change them yourself.” – Andy Warhol

7. Steve Case

“Revolutions happen in evolutionary ways.” – Steve Case

Related: Osteostrong: An Exploding Global Movement Of Positive Change

8. Coco Chanel

“Don’t spend time beating on a wall, hoping to transform it into a door.” – Coco Chanel

9. Warren Buffett

“The most important thing to do if you find yourself in a hole is to stop digging.” – Warren Buffett

10. Steven Spielberg

steven-spielberg

“All of us, every single year, we’re a different person. I don’t think we’re the same person all our lives.” – Steven Spielberg

11. Mark Zuckerberg

“Entrepreneurship is about creating change, not just companies.” – Mark Zuckerberg

12. Richard Branson

“You don’t learn to walk by following rules. You learn by doing and by falling over.” – Richard Branson

13. Joan Rivers

“Life is very tough. If you don’t laugh, it’s tough.” – Joan Rivers

Related: 3 Reasons You Should Embrace Change

14. Lady Gaga

Lady Gaga

“In order to build strength, you have to usually come from a lot of weakness.” – Lady Gaga

15. Thomas Jefferson

“Whenever you do a thing, act as if all the world were watching.” – Thomas Jefferson

16. Thomas Edison

“Good fortune often happens when opportunity meets with preparation.” – Thomas Edison

17. Sheryl Sandberg

“I learned that, in the face of a void or in the face of any challenge, you can choose joy and meaning.” – Sheryl Sandberg

18. Tony Robbins

Tony Robbins

“Stay committed to your decisions, but stay flexible in your approach.” – Tony Robbins

Related: Managing Resistance To Change: An Essential Management And Leadership Skill

19. Martha Stewart

“The more you adapt, the more interesting you are.” – Martha Stewart

20. Albert Einstein

“We cannot solve our problems with the same thinking we used when we created them.” – Albert Einstein

This article was originally posted here on Entrepreneur.com.

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Self Development

You’re Probably Biased At Work. Here’s How To Stop It

New research looked at hard data to find solutions.

Nina Zipkin

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biased-workplace-environment

Everyone suffers from bias, despite their best intentions. And that bias can manifest itself in ways we don’t always intend – including how opportunities are and aren’t doled out in the workplace.

Recently, a trio of researchers used sensors to see if they could distinguish any differences in day-to-day behavior between male and female employees. Their goal was to eliminate the type of bias that can occur in self-reported polls about behaviour.

To study this, the researchers looked at a company where women made up just under 40 percent of entry-level employees and 20 percent of employees at the second-highest level of seniority. For four months, 500 male and female employees at this company wore badges with sensors in them that recorded their movement, speech patterns and proximity to one another.

Related: 12 Reasons Entrepreneurs With Type-A Personalities Are Unstoppable

The researchers then monitored who the subjects communicated with and who led conversations. Though the data was anonymous, the research team collected information about a given person’s gender, role and how long they had worked for the company.

Although they approached the investigation with the hypotheses that perhaps the female employees had less access to mentors or did not advocate for themselves with management as much as their male counterparts, the researchers found that this was not the case.

“We found almost no perceptible differences in the behavior of men and women. Women had the same number of contacts as men, they spent as much time with senior leadership and they allocated their time similarly to men in the same role,” the researchers wrote in a summary of their findings in Harvard Business Review.

“We found that men and women had indistinguishable work patterns in the amount of time they spent online, in concentrated work, and in face-to-face conversation. And in performance evaluations men and women received statistically identical scores. This held true for women at each level of seniority. Yet women weren’t advancing and men were.”

They concluded that differences in men and women’s behaviour aren’t what leads to gender inequality in the workplace – entrenched bias is the culprit.

So what can you do in your own company to make sure that bias doesn’t impact your hiring and promoting decisions? The researchers recommend instituting training programmes to reduce bias among management and people in the position to bring on new team members. You also might want to consider making a policy that, for all new open jobs, you interview and recruit people from a variety of backgrounds.

Related: Blend These 7 Personality Types When Building Your Executive Team

Also, look at the responsibilities your employees have outside the office. Think about ways to make it easier for both women and men to have flexible schedules, especially given that women often have social pressures to take on more family and household obligations.

Finally, determine where the pipeline to managerial and executive positions begins to trend more towards men. Collect data on exactly when these shifts happen in order to identify their specific causes (e.g. higher-ranking positions and their responsibilities require more late nights), then come up with pointed solutions (e.g. flexible morning schedules to accommodate childcare).

From there, measure the effectiveness any solution you implement. (“Since we implemented this policy, have those who have taken advantage of it advanced?”) This way, mitigating inequality is a science, not a guessing game.

This article was originally posted here on Entrepreneur.com

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Self Development

Better Thinking For A Better World

How to think more critically and strategically in a world filled with complexity and rapid change.

Erik Kruger

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positive-thoughts

We take the act of thinking for granted. It is often seen as a skill one is born with and not one that should be cultivated over time.

As the world becomes more complex and more busy, strategic and critical thinking becomes more valuable. Strategic thinking points to the ability to decide how and when to deploy resources to achieve a certain end state.

Below are four areas of focus that will improve your strategic thinking:

1. Making Time For Reflection

Life is busy. Juggling work, friends and family, and the recurring notifications from your phone has become quite a feat. Therefore, it is becoming increasingly important to create space for reflection.

Related: One-Year Milestone: Smart Thinking That Will Ensure Your Start-Up Makes It Past The First Year

Time spent in solitude allows you to reflect and connect the dots. It temporarily takes you out of a world in which you must be reactive to survive and keep up.

My suggestion is to create a SOS (space of solitude) for at least 30 minutes every day. In this time, reflect on what has been working and what has not been working. Meditate on your goals for the future and plan for the actions that will help you get there.

2. Asking Better Questions

Many of us fall into the trap of sequential problem solving. This happens when leaders or organisations simply move from one challenge to the next and the only question they ask is “how do we overcome this challenge?”.

What about the questions like “how did we arrive here?” or “what assumptions are we making here?” or “what does better look like?”

I am not trying to give you a template of questions to ask. Merely prodding you to go beyond challenging the problem but to also challenge the thinking about the problem.

As we deepen our questions, we elevate our thinking.

Do not simply ask more questions. Ask better questions.

3. Seek More Input

Teams are great and often underutilized. How can you use your team’s knowledge, experience, and opinions in a more constructive way?

Well, how about allowing them sufficient time for reflection in solitude but also as a group. How about prompting them to look for the patterns in their environment? How about, as a leader, asking them questions that allow them to really stretch their cognitive abilities?

Even better, empower them to ask those questions themselves.

Related: Disruptive Thinking: A Winning Edge

4. Thinking rules

We often make the same mistakes over and over. Not because we have not learned the lesson but because the context changes. Or excitement gets the better of us.

During your reflection time (hopefully you have noticed the importance of this by now) you can reflect on your past decisions and figure out how you could have made better decision.

Once you have done this start jotting down a few personal rules that will help guide your decision making in the future. A personal guideline I established was that I will wait 24 hours before making any big purchase. Gadgets and golf gear often get the best of me. But simple rules like these help to guide my decision making and prevents me from making mistakes irrespective of context or emotional state.

What is next?

Starting today schedule a daily SOS. Yes, schedule it. Do not leave it to chance.

Think of it as training for your brain. A space where you get to think. Free of distraction and noise. You will be amazed at the clarity that comes from these sessions and how your productivity and effectiveness soars.

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