4 Secrets of Navy SEAL mental toughness and Olympian mental strength

4 Secrets of Navy SEAL mental toughness and Olympian mental strength4 Secrets of Navy SEAL mental toughness and Olympian mental strengthKnow whats reallyinteresting? Learninghow Navy SEALs build mental toughnessto handle deadly situations.Know what else is really interesting? Learninghow Olympic athletes deal with the pressure of competition when the entire world is watching.Know whats the most interesting of all? When you find out they doa lot of the same things.Mental Links To Excellence is a research study of what Olympians do to prepare for their big day. And so much of it lines up withwhat I learned researching SEAL training and talking to former Navy SEAL Platoon Commander James Waters.The best partee isyou and I can use unterstellung methods to perform better at work and in our personal lives.Lets find out how . . .1. Talk positively to yourselfYour brain is always going. Its estimated you say 300 to 1,000 words to yourself per minute. Olympic athletes and SEALs agree those wo rds need to be positive.One of the Olympians saidImmediately before the race I welches thinking about trying to stay on that edge, just letting myself relax, and doing a lot of positive self-talk about what I was going to do. I just felt like we couldnt do anything wrong. It was just up to us. I said, Theres elendhing thats affecting us in a negative way, the only thing now is to do it, and we can do it . . . I just have to do my best.SEALs use the same method - and they do it in a far more terrifying scenario. Howterrifying?Youre underwater with SCUBA gear. An instructor suddenly swims up behind you. He yanks the modulator out of your mouth. You cant breathe.Then he ties your oxygen lines in a kelend.Your brain starts screaming, YOU ARE GOING TO DIE. But you have to keep cool, stay underwater and follow procedure to get your gear back in working order so you can breathe again.And this happens overand over- for 20 minutes. Welcome to the dreaded pool comp section of SEAL qualifica tion.You get 4 attempts. Why? Because you need them. Only one in five guys can do it the first time out.The danger here is panic. And SEALs are not allowed topanic . . . even when they cannot breathe. They must think positive to keep calm and pass pool comp.So how can you use this?Got a big presentation at work coming up? Encountering obstacles? You need to remember the 3 PsPermanence, pervasiveness, and whether its personal.Pessimists tell themselves that bad eventsWill last a long time, or forever. (Ill never get this done.)Are universal. (You cant trust any of those people.)Are their own fault. (Im terrible at this.)Optimists look at platzdeckchenbacks inthe exact opposite wayschwimmbad things are temporary. (That happens occasionally but its no big deal.)Bad things have a specific cause and arent universal. (When the weather isbetter that wont be a problem.)Its not their fault. (Im good at this but today wasnt my lucky day.)When talking to yourself, be an optimist, not a pessimi st.(For more on how to think positively, click here.)Okay, so youre talking to yourself positively. What else do Olympians and SEALs agree on when you need to be at your best?2. Setting goalsYou hear this a lot. But you probably dont do it. Specifically, ask yourself what you need to achieve right now.From the Olympian studyThe best athletes had clear daily goals. They knew what they wanted to accomplish each day, each workout, each sequence or interval. They were determined to accomplish these goals and focused fully on doing so.SEALs are taught to set goals too. Sometimes really small ones, but its enough to keep them going when every muscle in their body is screaming for them to quit.With goal setting the recruits were taught to set goals in extremely short chunks. For instance, one former Navy Seal discussed how he set goals such as making it to lunch, then dinner.And what happened when they achieved those goals? SEALs set new ones. The focus is on always improving. Heres former SEAL Platoon Commander, James WatersEric, this gets at my point of the SEAL experience, this constant learning, constantly not being satisfied. Thats one of the interesting things about the community you never feel like youve got it all figured out. If you do feel like you figured it out, you probably arent doing it right.If youre not willing to learn from other people then frankly youre not doing all you need to do to be the best operator you can possibly be.Its a culture of constant self-improvement and constant measurement of how youre doing. Thats a theme I think that all SEALs would agree is critical.So how can you use this?Ask yourself, What do Ineed to do to make thispresentation better?Write your goals downand track your progress. As Dan Pink notes in his bestselling book on motivation, Drive, nothing motivates you better than seeing progress.(For more secrets on how to buildgrit - from my interview with Navy SEAL platoon commander James Waters - click here.)Youre thinkin g positive and setting goals. But how do you get ready for the unexpected problems that always pop up at the last minute?3. Practice visualizationClose your eyes. See the big challenge. Walk through every step of it. Sound silly? Maybe, but the best of the best do this a lot.From the study of OlympiansThese athletes had very well developed imagery skills and used them daily. They used imagery to prepare themselves to get what they wanted out of training, to perfect skills within the training sessions, to make technical corrections, to imagine themselves being successful in competition, and to see themselves achieving their ultimate goal.Again, SEALs are taught to do the same thingWith mental rehearsal they were taught to visualize themselves succeeding in their activities and going through the motions.So how can you use this?Visualize that presentation. But dont merely fantasize about being perfect and just make yourself feel good. That killsmotivationResults indicate that one reaso n positive fantasies predict poor achievement is because they do not generate energy to pursue the desired future.You want to see the problems you might encounter and visualize how you will overcome them.Dan Coyle, the expert on expertise, says its an essential part of how U.S. Special Forces preparefor every dangerous missionthey spend the entire morning going over every possible mistake or disaster that could happen during the mission. Every possible screwup is mercilessly examined, and linked to an appropriate responseif the helicopter crash-lands, well do X. If we are dropped off at the wrong spot, well do Y. If we are outnumbered, well do Z.(For more lessons from top athletes on how to be the best, click here.)Youre visualizing the big day and walking through how youll deal with adversity. Cool. But how do you take that to the next level like the pros do?4. Use simulationsVisualization is great because you can do it anywhere as often as you like. But in the end you must make pr actice as close to the real thing as possible.From the study of OlympiansThe best athletes made extensive use of simulation training. They approached training runs, routines, plays, or scrimmages in practice as if they were at the competition, often wearing what they would wear and preparing like they would prepare.And SEALs didnt just visualize either. Before the raid on Bin Ladens compound they built full-size replicas of the location so their training would be tailored to what they would face.Via Daniel Coyles excellent book The Little Book of Talent 52 Tips for Improving Your SkillsWhen U.S. Navy SEAL Team 6 mounted its May 2011 raid on Osama bin Ladens compound in Pakistan, it prepared by constructing full-scale replicas of the compound in North Carolina and Nevada, and rehearsing for three weeks. Dozens of times the SEALs simulated the operation. Dozens of times, they created various conditions they might encounter.Special Forces Lieutenant ColonelMike KennyagreedIn Army parla nce they say, train like you fight. Dont screw around and say, Okay, when its for real then well really ramp up. No, you need to do that now. You need to train as hard and as realistic as possible, because this notion that when its for real and the stakes are high, thats when well really turn it on and rise to the occasion thats not what happens. You will not rise to the occasion. You will sink to the lowest level of your training. Its the truth.So how can you use this?How will you deal with the fear of standing in front of a big crowd when you give that presentation?Susan Cain, author ofQuiet The Power of Introverts in a World That Cant Stop Talking, and an introvert herself, is now a professional public speaker.How did she overcomepublic speaking fear?She practiced in front of small, supportive groups to desensitize herself - she used a simulation.From my interview with SusanI really had to desensitize myself to my fears of public speaking. I did that by practicing in very small, very supportive and very low-speed environments where it didnt matter if I screwed up.And eventually you get used to the strange feeling of being looked at, which used to make me feel horrified. You become accustomed to it over time and your fear dissipates.(To learn how to overcome your problems the way Special Forces operatives do, click here.)So Olympic athletes and Navy SEALs agree on a lot. Lets round up what weve learned and see how it can work for you.Sum upHeres what Olympic athletes and Navy SEALs both do to be the best and achieve mental toughnessTalk Positively To Yourself Remember the 3 Ps tell yourself bad things arent permanent, pervasive or personal - but good things are.Setting Goals Know what you want to achieve. Write itdown. Focus on progress.Practice Visualization Dont fantasize about getting what you want but see yourself overcoming specific obstacles.Use Simulations Always make your practice as close to the real thing as possible.Olympians and Navy SEALs, by definition, are the best at what they do. But the methodsthey use to get there are things we can all use.And those techniques arent based on muscles or natural talent. Theyre all aboutgood preparation and hard work. Apply those and you can get there too.AsRalph Waldo Emersononce said, What lies behind us and what lies before us are tiny matters compared to what lies within us.Join over 205,000 readers.Get a free weekly update via emailhere.Related postsHow To Stop Being Lazy And Get More Done 5 Expert TipsHow To Get People To Like You 7 Ways From An FBI Behavior ExpertNew Harvard Research Reveals A Fun Way To Be More SuccessfulThis article originally appeared at Barking Up the Wrong Tree.4 Secrets of Navy SEAL mental toughness and Olympian mental strengthKnow whats reallyinteresting? Learninghow Navy SEALs build mental toughnessto handle deadly situations.Know what else is really interesting? Learninghow Olympic athletes deal with the pressure of competition when the entire world i s watching.Know whats the most interesting of all? When you find out they doa lot of the same things.Mental Links To Excellence is a research study of what Olympians do to prepare for their big day. And so much of it lines up withwhat I learned researching SEAL training and talking to former Navy SEAL Platoon Commander James Waters.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreThe best part isyou and I can use these methods to perform better at work and in our personal lives.Lets find out how . . .1. Talk positively to yourselfYour brain is always going. Its estimated you say 300 to 1,000 words to yourself per minute. Olympic athletes and SEALs agree those words need to be positive.One of the Olympians saidImmediately before the race I was thinking about trying to stay on that edge, just letting myself relax, and doing a lot of positive self-talk about what I was going to do. I just felt lik e we couldnt do anything wrong. It was just up to us. I said, Theres nothing thats affecting us in a negative way, the only thing now is to do it, and we can do it . . . I just have to do my best.SEALs use the same method - and they do it in a far more terrifying scenario. Howterrifying?Youre underwater with SCUBA gear. An instructor suddenly swims up behind you. He yanks the regulator out of your mouth. You cant breathe.Then he ties your oxygen lines in a knot.Your brain starts screaming, YOU ARE GOING TO DIE. But you have to keep cool, stay underwater and follow procedure to get your gear back in working order so you can breathe again.And this happens overand over- for 20 minutes. Welcome to the dreaded pool comp section of SEAL qualification.You get 4 attempts. Why? Because you need them. Only one in five guys can do it the first time out.The danger here is panic. And SEALs are not allowed topanic . . . even when they cannot breathe. They must think positive to keep calm and pa ss pool comp.So how can you use this?Got a big presentation at work coming up? Encountering obstacles? You need to remember the 3 PsPermanence, pervasiveness, and whether its personal.Pessimists tell themselves that bad eventsWill last a long time, or forever. (Ill never get this done.)Are universal. (You cant trust any of those people.)Are their own fault. (Im terrible at this.)Optimists look at setbacks inthe exact opposite wayBad things are temporary. (That happens occasionally but its no big deal.)Bad things have a specific cause and arent universal. (When the weather isbetter that wont be a problem.)Its not their fault. (Im good at this but today wasnt my lucky day.)When talking to yourself, be an optimist, not a pessimist.(For more on how to think positively, click here.)Okay, so youre talking to yourself positively. What else do Olympians and SEALs agree on when you need to be at your best?2. Setting goalsYou hear this a lot. But you probably dont do it. Specifically, ask you rself what you need to achieve right now.From the Olympian studyThe best athletes had clear daily goals. They knew what they wanted to accomplish each day, each workout, each sequence or interval. They were determined to accomplish these goals and focused fully on doing so.SEALs are taught to set goals too. Sometimes really small ones, but its enough to keep them going when every muscle in their body is screaming for them to quit.With goal setting the recruits were taught to set goals in extremely short chunks. For instance, one former Navy Seal discussed how he set goals such as making it to lunch, then dinner.And what happened when they achieved those goals? SEALs set new ones. The focus is on always improving. Heres former SEAL Platoon Commander, James WatersEric, this gets at my point of the SEAL experience, this constant learning, constantly not being satisfied. Thats one of the interesting things about the community you never feel like youve got it all figured out. If you do f eel like you figured it out, you probably arent doing it right.If youre not willing to learn from other people then frankly youre not doing all you need to do to be the best operator you can possibly be.Its a culture of constant self-improvement and constant measurement of how youre doing. Thats a theme I think that all SEALs would agree is critical.So how can you use this?Ask yourself, What do Ineed to do to make thispresentation better?Write your goals downand track your progress. As Dan Pink notes in his bestselling book on motivation, Drive, nothing motivates you better than seeing progress.(For more secrets on how to buildgrit - from my interview with Navy SEAL platoon commander James Waters - click here.)Youre thinking positive and setting goals. But how do you get ready for the unexpected problems that always pop up at the last minute?3. Practice visualizationClose your eyes. See the big challenge. Walk through every step of it. Sound silly? Maybe, but the best of the best do this a lot.From the study of OlympiansThese athletes had very well developed imagery skills and used them daily. They used imagery to prepare themselves to get what they wanted out of training, to perfect skills within the training sessions, to make technical corrections, to imagine themselves being successful in competition, and to see themselves achieving their ultimate goal.Again, SEALs are taught to do the same thingWith mental rehearsal they were taught to visualize themselves succeeding in their activities and going through the motions.So how can you use this?Visualize that presentation. But dont merely fantasize about being perfect and just make yourself feel good. That killsmotivationResults indicate that one reason positive fantasies predict poor achievement is because they do not generate energy to pursue the desired future.You want to see the problems you might encounter and visualize how you will overcome them.Dan Coyle, the expert on expertise, says its an essential part of how U.S. Special Forces preparefor every dangerous missionthey spend the entire morning going over every possible mistake or disaster that could happen during the mission. Every possible screwup is mercilessly examined, and linked to an appropriate responseif the helicopter crash-lands, well do X. If we are dropped off at the wrong spot, well do Y. If we are outnumbered, well do Z.(For more lessons from top athletes on how to be the best, click here.)Youre visualizing the big day and walking through how youll deal with adversity. Cool. But how do you take that to the next level like the pros do?4. Use simulationsVisualization is great because you can do it anywhere as often as you like. But in the end you must make practice as close to the real thing as possible.From the study of OlympiansThe best athletes made extensive use of simulation training. They approached training runs, routines, plays, or scrimmages in practice as if they were at the competition, often wearing what they would wear and preparing like they would prepare.And SEALs didnt just visualize either. Before the raid on Bin Ladens compound they built full-size replicas of the location so their training would be tailored to what they would face.Via Daniel Coyles excellent book The Little Book of Talent 52 Tips for Improving Your SkillsWhen U.S. Navy SEAL Team 6 mounted its May 2011 raid on Osama bin Ladens compound in Pakistan, it prepared by constructing full-scale replicas of the compound in North Carolina and Nevada, and rehearsing for three weeks. Dozens of times the SEALs simulated the operation. Dozens of times, they created various conditions they might encounter.Special Forces Lieutenant ColonelMike KennyagreedIn Army parlance they say, train like you fight. Dont screw around and say, Okay, when its for real then well really ramp up. No, you need to do that now. You need to train as hard and as realistic as possible, because this notion that when its for real and the stakes are hi gh, thats when well really turn it on and rise to the occasion thats not what happens. You will not rise to the occasion. You will sink to the lowest level of your training. Its the truth.So how can you use this?How will you deal with the fear of standing in front of a big crowd when you give that presentation?Susan Cain, author ofQuiet The Power of Introverts in a World That Cant Stop Talking, and an introvert herself, is now a professional public speaker.How did she overcomepublic speaking fear?She practiced in front of small, supportive groups to desensitize herself - she used a simulation.From my interview with SusanI really had to desensitize myself to my fears of public speaking. I did that by practicing in very small, very supportive and very low-speed environments where it didnt matter if I screwed up.And eventually you get used to the strange feeling of being looked at, which used to make me feel horrified. You become accustomed to it over time and your fear dissipates.(To learn how to overcome your problems the way Special Forces operatives do, click here.)So Olympic athletes and Navy SEALs agree on a lot. Lets round up what weve learned and see how it can work for you.Sum upHeres what Olympic athletes and Navy SEALs both do to be the best and achieve mental toughnessTalk Positively To Yourself Remember the 3 Ps tell yourself bad things arent permanent, pervasive or personal - but good things are.Setting Goals Know what you want to achieve. Write itdown. Focus on progress.Practice Visualization Dont fantasize about getting what you want but see yourself overcoming specific obstacles.Use Simulations Always make your practice as close to the real thing as possible.Olympians and Navy SEALs, by definition, are the best at what they do. But the methodsthey use to get there are things we can all use.And those techniques arent based on muscles or natural talent. Theyre all aboutgood preparation and hard work. Apply those and you can get there too.AsRalph Waldo Emersononce said, What lies behind us and what lies before us are tiny matters compared to what lies within us.Join over 205,000 readers.Get a free weekly update via emailhere.This article originally appeared at Barking Up the Wrong Tree.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people