Mental strength isn’t about being tough or unemotional.
It’s about having the courage to face your fears, the resilience to bounce back from setbacks, and the wisdom to make good decisions under pressure. Mentally strong people have a unique set of habits and behaviours that set them apart from the rest. They approach challenges with a growth mindset, take responsibility for their actions, and prioritise their own well-being. If you want to build your own mental strength, take a page from their playbook and start incorporating these 15 habits into your daily life.
1. They practice self-awareness.
They take the time to understand their own thoughts, emotions, and behaviours, and they use that knowledge to make better choices. They’re not afraid to admit when they’re wrong or when they need help, and they’re always looking for ways to improve themselves. They also have a strong sense of their own values and priorities, which helps them stay focused and motivated even in the face of challenges.
2. They set boundaries.
Setting boundaries is a key habit of mentally strong people. They know how to say no to things that don’t align with their goals or values, and they’re not afraid to put their own needs first when necessary. They also communicate their boundaries clearly and assertively, without being aggressive or confrontational. By setting healthy boundaries, they’re able to protect their time, energy, and mental health, and avoid getting caught up in other people’s drama or expectations.
3. They practice gratitude.
Gratitude is a powerful tool for building mental strength, and mentally strong people make it a daily practice. They take time each day to reflect on the things they’re thankful for, whether it’s a supportive friend, a beautiful sunset, or a small victory at work. They also express their gratitude to others, through words of appreciation or acts of kindness. By focusing on the positive things in their lives, they’re able to maintain a more optimistic and resilient outlook, even in tough times.
4. They embrace discomfort.
Mentally strong people know that growth and success often require stepping outside of their comfort zones. They’re willing to take risks, try new things, and face their fears head-on. They also understand that discomfort is temporary, and that the rewards of pushing through it can be huge. Whether it’s public speaking, learning a new skill, or having a difficult conversation, mentally strong people embrace the discomfort and use it as an opportunity to grow and improve.
5. They focus on what they can control.
Source: Unsplash One of the key habits of mentally strong people is focusing on what they can control, rather than worrying about things they can’t. They don’t waste time or energy complaining about the weather, the economy, or other people’s behaviour. Instead, they focus on their own actions and attitudes, and take responsibility for their own happiness and success. By staying focused on what they can control, they’re able to maintain a sense of agency and empowerment, even in challenging circumstances.
6. They practice self-care.
Source: Unsplash Mentally strong people know that taking care of themselves is essential for maintaining their mental and emotional well-being. They make self-care a priority, whether it’s through exercise, meditation, hobbies, or spending time with loved ones. They also know how to set boundaries around their self-care, and aren’t afraid to say no to things that would interfere with it. By taking care of themselves, they’re able to show up as their best selves in all areas of their lives.
7. They surround themselves with positive influences.
Source: Unsplash The people we surround ourselves with have a huge impact on our mental and emotional well-being, and mentally strong people are intentional about who they spend their time with. They seek out positive, supportive relationships with people who share their values and goals, and they limit their exposure to toxic or negative influences. They also know how to set boundaries with difficult people, and aren’t afraid to walk away from relationships that are no longer serving them.
8. They practice mindfulness.
Source: Unsplash Mindfulness is a powerful tool for building mental strength, and mentally strong people make it a regular practice. They take time each day to be present and aware of their thoughts, feelings, and surroundings, without judgment or distraction. They also use mindfulness techniques like deep breathing, visualisation, and body scans to manage stress and anxiety. By cultivating mindfulness, they’re able to stay grounded and focused, even in the midst of chaos or uncertainty.
9. They embrace failure.
Source: Unsplash Mentally strong people know that failure is a necessary part of growth and success. They don’t see failure as a reflection of their worth or abilities, but rather as an opportunity to learn and improve. They also know how to reframe failure in a positive light, focusing on the lessons learned, and the progress made, rather than dwelling on the setback itself. By embracing failure, they’re able to take more risks, try new things, and ultimately achieve their goals.
10. They practice forgiveness.
Source: Unsplash Holding on to grudges and resentments can be a huge drain on our mental and emotional energy, and mentally strong people know how to let go and move on. They practice forgiveness, both for others and for themselves, and they don’t allow past hurts or mistakes to define them. They also know how to set boundaries and communicate their needs assertively, rather than holding on to anger or resentment. By practising forgiveness, they’re able to free up mental and emotional space for more positive thoughts and experiences.
11. They take responsibility.
Source: Unsplash They own up to their own thoughts, feelings, and actions. They don’t blame others or make excuses for their mistakes or shortcomings, but rather own up to them and work to make things right. They also take responsibility for their own happiness and well-being, rather than relying on external validation or approval. By taking responsibility, they’re able to maintain a sense of agency and control over their lives, even in the face of challenges or setbacks.
12. They practice adaptability.
Source: Unsplash The world is constantly changing, but mentally strong people know how to adapt and pivot when necessary. They’re open to new ideas and approaches, and they’re willing to change course when something isn’t working. They also know how to reframe challenges as opportunities, and to find creative solutions to problems. By practising adaptability, they’re able to stay resilient and effective, even in the face of uncertainty or adversity.
13. They master a growth mindset.
Source: Unsplash They believe that their abilities and intelligence can be developed through hard work and dedication. They don’t see failure or setbacks as a reflection of their inherent worth or potential, but rather as opportunities to learn and grow. They also ask for feedback and constructive criticism, and use it to improve their skills and performance. By cultivating a growth mindset, they’re able to stay motivated, persistent, and resilient in the face of challenges.
14. They practice self-compassion.
Source: Unsplash Self-compassion is a key component of mental strength, and mentally strong people know how to be kind and understanding towards themselves. They don’t beat themselves up for mistakes or imperfections, but rather treat themselves with the same empathy and understanding they would offer a good friend. They also know how to set realistic expectations for themselves, and to celebrate their successes and progress along the way. By practising self-compassion, they’re able to maintain a positive and supportive inner dialogue, even in tough times.
15. They look for challenges rather than avoiding them.
Source: Unsplash Finally, mentally strong people actively look for challenges and opportunities for growth in life. They’re not content to stay in their comfort zones or rest on their laurels, but rather are always looking for ways to push themselves and expand their horizons. They take on new projects, learn new skills, and set ambitious goals for themselves, even when it’s scary or uncomfortable. By seeking challenges, they’re able to build their confidence, resilience, and mental strength over time, and to become the best versions of themselves.
