Michelle Ribeiro - Level Up: Your Mental Toughness Boot Camp

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DEDICATION

To my family and friends, who have supported me through my darkest moments and who always encourage me to follow my dreams.

And to anyone who struggles with their mental health. You are tougher than you realize. Its not easy to do the work, yet here you are. Thank you for showing up, and may this offering assist you in coming home to yourself.

Wishing you could bounce back from difficult situations faster? Looking for more confidence in your abilities? Longing to banish self-doubt and finally go after the things you want? You have the capacity to achieve all of this and moreyou just need to level up your mental toughness!

Mental toughness is what determines how you respond to the pressures and challenges of life. Whatever comes your way, it enables you to weather the storm and come out on the other side victorious. You may think the amount of mental toughness you have is predetermined, but its not! It is a skill, and just like every other skill, it can be learned and strengthenedor leveled up. In the same way youd improve your physique by hitting the gym and cutting out junk food, developing inner strength requires that you cultivate good practices of mind while eliminating bad practices. You hold the power to renovate your internal landscape.

In Level Up, youll claim that power and cultivate your toughest self. The 120 activities that follow will help you build on your existing level of mental toughness, eliminating any obstacles in your way and tapping into your full, gritty potential. Youll:

• Build your emotional vocabulary
• Make friends with accountability
• Uncover your emotional blind spots
• Design an environment that promotes success
• Hone your impulse control
• And so much more!

But before jumping into these exercises, youll take a closer look at mental toughness, from the different elements that make up a mentally tough person to the importance of habits and how to create good ones that aid in your success. Youll also discover tips for making the most of each activity that follows, as well as what you may want to have on hand.

Think of this book as your mental boot camp for making your mind stronger and more agile. And remember: The more you commit to these exercises, the greater transformation you will experience. Its time to create lasting change in your life. Get ready to level up!

Mental toughness is defined as the capacity to deal effectively with stressors, pressures, and challenges to perform to the best of your abilitiesregardless of the circumstances in which you may find yourself. Possessing this trait means that you are confident in who you are and have the inner strength to face down and rebound from whatever situations are thrown at you. Often the term is used synonymously with grit or resilience, and though related, theyre each distinct concepts. Mental toughness encompasses these conceptsand more.

In this chapter, you will prepare to take your own mental toughness to the next level by first exploring each of these different concepts in more detail. Youll then learn more about why a solid foundation of inner strength is crucial to happiness and success. After assessing your current level of mental toughness, youll uncover the power of habits and goals in advancing to a higher level. Finally, youll find tips and suggestions for making the most out of each exercise in this book. So are you ready to become someone who not only survives but thrives? Someone who lives up to their full potential? Lets dive in!

Bethany Hamilton, George Foreman, Lady Gaga, and David Goggins are exemplary models of mental toughness. What do they have in common?

1. Emotional resiliency: They know that emotional reactions predicate behavior, and they always try to maintain a balance between emotions and logic. They are in control of their emotionsnot the other way around.
2. Grit: They are passionate and conscientious about their work and have a strong why behind everything they do. This makes it easier for them to stick to it for the long haul.
3. Patience and self-control: They work persistently toward their long-term goals and view success as a marathon, not a sprint. They know that mastery takes time and practice, and they have the self-control to choose progress over distractions and immediate gratification.
4. Motivation: They have an unwavering commitment to their goals. They know success takes more than a desire for changeit takes constant practice.
5. Optimism: They face fear and discomfort again and again, all while maintaining a positive mindset. They are able to find the silver linings in even the darkest clouds.
6. Stress management: They have a strong handle on their stress levels during difficult situations, keeping calm in order to make quick decisions and do what needs to be done.
7. Confidence: They are confident in their abilities and dont let self-doubt get in the way of going after what they want.
8. Self-awareness: They have a deep understanding of their needs, values, and goals. This understanding is what guides them in their pursuit of success.