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+I can still hear my dad’s voice reverberating across the dinner table.
 
-Bufflehead
-(Bucephala albeola)
-Scientific classificationEdit this classification
-Kingdom:	Animalia
-Phylum:	Chordata
-Class:	Aves
-Order:	Anseriformes
-Superfamily:	Anatoidea
-Family:	Anatidae
-Subfamilies
-See text
+“Nothing in life is free, Son,” he said, passing down some of his own hard-won wisdom to me. “But if you put your mind to something, work hard and do your due diligence, you will certainly succeed in tackling whatever challenges come your way.”
 
-Duck is the common name for numerous species of waterfowl in the family Anatidae. Ducks are generally smaller and shorter-necked than swans and geese, which are members of the same family. Divided among several subfamilies, they are a form taxon; they do not represent a monophyletic group (the group of all descendants of a single common ancestral species), since swans and geese are not considered ducks. Ducks are mostly aquatic birds, and may be found in both fresh water and sea water.
-Ducks are sometimes confused with several types of unrelated water birds with similar forms, such as loons or divers, grebes, gallinules and coots.
+“I know, Dad,” I said, continuing with an earnest question. “But what happens then?”
 
-Etymology
-The word duck comes from Old English dūce 'diver', a derivative of the verb *dūcan 'to duck, bend down low as if to get under something, or dive', because of the way many species in the dabbling duck group feed by upending; compare with Dutch duiken and German tauchen 'to dive'.
-Pacific black duck displaying the characteristic upending "duck"
-This word replaced Old English ened /ænid 'duck', possibly to avoid confusion with other words, such as ende 'end' with similar forms. Other Germanic languages still have similar words for duck, for example, Dutch eend, German Ente and Norwegian and. The word ened /ænid was inherited from Proto-Indo-European; cf. Latin anas "duck", Lithuanian ántis 'duck', Ancient Greek νῆσσα /νῆττα (nēssa /nētta) 'duck', and Sanskrit ātí 'water bird', among others.
-A duckling is a young duck in downy plumage[1] or baby duck,[2] but in the food trade a young domestic duck which has just reached adult size and bulk and its meat is still fully tender, is sometimes labelled as a duckling.
+“You appreciate how far you’ve come,” he said, before emphasizing. “And then you keep going.”
 
-A male is called a drake and the female is called a duck, or in ornithology a hen.[3][4]
+It was some of the best advice I’ve ever received in my entire life.
 
+His words of wisdom echoed in my mind throughout the formative years of my 20s. They rang true when I moved to New York in the middle of the Great Recession and struggled to find gainful employment. I was reminded to just keep going even when it feels impossible. They proved useful as I eventually landed on my feet, built my career and climbed the corporate ladder. I was shown that the more I gave, the more trickled back my way as well. But they were also helpful in my personal relationships, reinforcing the idea that I needed to invest in the connections that mattered to me. The more I cared for what was close to my heart, the more supported and fulfilled I felt.
 
-Male mallard.
+That’s what great advice does: It lifts you up and helps you unlock levels of your heart and your mind you never knew were there. It helps you show up more fully for yourself and others. It helps you claim your life as your own. But the best advice goes further. It is essential. It is universal. It is truth wrapped in carefully-chosen words. It doesn’t matter who you are or where you come from or what you’ve been through, the best advice removes labels and boundaries, traverses space and time and cuts through skin and bone to reach the heart of hearts buried within all of us. 
 
-Wood ducks.
-Taxonomy
-All ducks belong to the biological order Anseriformes, a group that contains the ducks, geese and swans, as well as the screamers, and the magpie goose.[5] All except the screamers belong to the biological family Anatidae.[5] Within the family, ducks are split into a variety of subfamilies and 'tribes'. The number and composition of these subfamilies and tribes is the cause of considerable disagreement among taxonomists.[5] Some base their decisions on morphological characteristics, others on shared behaviours or genetic studies.[6][7] The number of suggested subfamilies containing ducks ranges from two to five.[8][9] The significant level of hybridisation that occurs among wild ducks complicates efforts to tease apart the relationships between various species.[9]
+Explore my coaching program for folks with an anxious attachment style, and check out my new book, Needy No More: The Journey From Anxious to Secure Attachment.
 
+During these challenging and uncertain times, essential wisdom and excellent advice help us find perspective, shift focus and stay grounded. They show us what really matters. They restore us to right-minded thinking and wholehearted living—and break us out of our fog of fear. Right when we need it most.
 
-Mallard landing in approach
-In most modern classifications, the so-called 'true ducks' belong to the subfamily Anatinae, which is further split into a varying number of tribes.[10] The largest of these, the Anatini, contains the 'dabbling' or 'river' ducks – named for their method of feeding primarily at the surface of fresh water.[11] The 'diving ducks', also named for their primary feeding method, make up the tribe Aythyini.[12] The 'sea ducks' of the tribe Mergini are diving ducks which specialise on fish and shellfish and spend a majority of their lives in saltwater.[13] The tribe Oxyurini contains the 'stifftails', diving ducks notable for their small size and stiff, upright tails.[14]
+That’s why I’ve assembled the list of advice below. May these truths be the light that call you through the mists of fear. May they see you safely back to shore. May they comfort you and remind you of what’s important. Every single time you forget.
 
-A number of other species called ducks are not considered to be 'true ducks', and are typically placed in other subfamilies or tribes. The whistling ducks are assigned either to a tribe (Dendrocygnini) in the subfamily Anatinae or the subfamily Anserinae,[15] or to their own subfamily (Dendrocygninae) or family (Dendrocyganidae).[9][16] The freckled duck of Australia is either the sole member of the tribe Stictonettini in the subfamily Anserinae,[15] or in its own family, the Stictonettinae.[9] The shelducks make up the tribe Tadornini in the family Anserinae in some classifications,[15] and their own subfamily, Tadorninae, in others,[17] while the steamer ducks are either placed in the family Anserinae in the tribe Tachyerini[15] or lumped with the shelducks in the tribe Tadorini.[9] The perching ducks make up in the tribe Cairinini in the subfamily Anserinae in some classifications, while that tribe is eliminated in other classifications and its members assigned to the tribe Anatini.[9] The torrent duck is generally included in the subfamily Anserinae in the monotypic tribe Merganettini,[15] but is sometimes included in the tribe Tadornini.[18] The pink-eared duck is sometimes included as a true duck either in the tribe Anatini[15] or the tribe Malacorhynchini,[19] and other times is included with the shelducks in the tribe Tadornini.[15]
+The 11 Best Pieces of Advice I’ve Ever Received
+1. Your life is your responsibility.
+Please read this carefully, taking in each and every word: There is one person and one person alone over whom you have control in this life—and that is yourself. Since you are the only person you can control, you are the only person who can take responsibility for your life. That includes your energy, your happiness, your fulfillment, your career, your choices and more. You are responsible for you and you alone. You are not responsible for anyone else. How could you be? It is their responsibility to take care of themselves. Yes, you can and should support someone in making good choices, building a life that makes them happy, and taking care of themselves. In fact, taking responsibility for your own well-being is precisely how we are better able to be present for those around us. Just remember: Support and responsibility are two extremely different approaches. You take responsibility for yourself. You support other people. Do your best not to reverse or mix up the two.
 
-Morphology
+Read my blog, 3 Ways to Overcome Codependency.
 
-Male Mandarin duck
+Your responsibility for your life unfolds in the present moment. Not in some bygone era. Not in some future left untold. Not when you graduate. Not when you feel like it. Not when you reach a certain age or make a certain amount of money. Right. Now. 
 
-This section does not cite any sources. Please help improve this section by adding citations to reliable sources. Unsourced material may be challenged and removed. (October 2024) (Learn how and when to remove this message)
-The overall body plan of ducks is elongated and broad, and they are also relatively long-necked, albeit not as long-necked as the geese and swans. The body shape of diving ducks varies somewhat from this in being more rounded. The bill is usually broad and contains serrated pectens, which are particularly well defined in the filter-feeding species. In the case of some fishing species the bill is long and strongly serrated. The scaled legs are strong and well developed, and generally set far back on the body, more so in the highly aquatic species, which typically feature webbed feet. The wings are very strong and are generally short and pointed, and the flight of ducks requires fast continuous strokes, requiring in turn strong wing muscles. Three species of steamer duck are almost flightless, however. Many species of duck are temporarily flightless while moulting; they seek out protected habitat with good food supplies during this period. This moult typically precedes migration.
+This is not something to take lightly. It’s also not something about which to fret. This is a blessing. You get to be accountable for yourself. What a tremendous gift it is to be able to shape, craft, build, mold, and create your life! It is a privilege to have this responsibility. But it’s only when we recognize it’s ours and ours alone that we can actually seize our power.
 
-The drakes of northern species often have extravagant plumage, but that is moulted in summer to give a more female-like appearance, the "eclipse" plumage. Southern resident species typically show less sexual dimorphism, although there are exceptions such as the paradise shelduck of New Zealand, which is both strikingly sexually dimorphic and in which the female's plumage is brighter than that of the male. The plumage of juvenile birds generally resembles that of the female. Female ducks have evolved to have a corkscrew shaped vagina to prevent forced copulations.[20]
+So, take responsibility for how you show up in the world. Honor the gift of life by exercising your right to consciously choose. Again and again and again. Dignify yourself by taking responsibility for your own well-being. It is yours to claim.
 
-Distribution and habitat
-See also: List of Anseriformes by population
+Do not burden yourself by taking on responsibilities that are not yours. Focus on being responsible for yourself first. As you own this sacred duty, you will discover parts within you that you may have forgotten were there. This is how we rediscover ourselves. This is how we’re better able to show up for others. Giving to yourself is how you learn to give to others. Listen to yourself so you can better lend an ear to others. Be present with your emotions so you can better be present for the emotions of others. Put on your own metaphorical oxygen mask so you can better assist others with theirs. When you take care of Numero Uno, you’re better equipped to take care of everything and everyone else, too.
 
-Flying steamer ducks in Ushuaia, Argentina
-Ducks have a cosmopolitan distribution, and are found on every continent except Antarctica.[5] Several species manage to live on subantarctic islands, including South Georgia and the Auckland Islands.[21] Ducks have reached a number of isolated oceanic islands, including the Hawaiian Islands, Micronesia and the Galápagos Islands, where they are often vagrants and less often residents.[22][23] A handful are endemic to such far-flung islands.[22]
+The responsibility is yours.
 
-A brown duck in a fast-flowing stream
-Female mallard in Cornwall, England
-Some duck species, mainly those breeding in the temperate and Arctic Northern Hemisphere, are migratory; those in the tropics are generally not. Some ducks, particularly in Australia where rainfall is erratic, are nomadic, seeking out the temporary lakes and pools that form after localised heavy rain.[24]
+2. The way someone treats you is a reflection of how they feel about themselves.
+That cross look? Not about you. That snide comment? Not about you. That temper tantrum? Not about you. The way a person behaves indicates where they’re at physically, mentally, and spiritually. Try not to take things personally. They probably have nothing to do with you. Learn to see someone’s behavior through the lens of love. If they’re acting out, that probably means they’re in desperate need of a love tank fill-up.
 
-Behaviour
-Feeding
+Do not react when someone acts out. Ask her if she’s okay. Inquire about what’s going on in his life. Remain open and curious and compassionate. You know that’s exactly what you’ll want when your cup of love runs low, too. And you know it eventually will.
 
-Pecten along the bill
-Mallard duckling preening
-Ducks eat food sources such as grasses, aquatic plants, fish, insects, small amphibians, worms, and small molluscs.
+3. Life is all about managing expectations—most of all your own. 
+The world will expect many things from you. And you will expect many things in return. The key is to manage its expectations of you—and yours of it. Going through life trying to live up to someone else’s expectations of you is how you end up disappointing both of you in the process. Conversely, trying to force the world to meet your expectations is like trying to make Niagara Falls flow backwards. It just doesn’t work that way.
 
-Dabbling ducks feed on the surface of water or on land, or as deep as they can reach by up-ending without completely submerging.[25] Along the edge of the bill, there is a comb-like structure called a pecten. This strains the water squirting from the side of the bill and traps any food. The pecten is also used to preen feathers and to hold slippery food items.
+There is another way, and it’s through finding harmony between your expectations and reality. According to Manel Baucells and Rakesh Sarin, authors of Engineering Happiness: A New Approach for Building a Joyful Life, there is even a formula for happiness that takes into account this harmony. The formula is as follows: Happiness equals reality minus shifting expectations. Thus, you’ll be happy as long your shifting expectations are lower than reality.
 
-Diving ducks and sea ducks forage deep underwater. To be able to submerge more easily, the diving ducks are heavier than dabbling ducks, and therefore have more difficulty taking off to fly.
+When you feel your energy or happiness slipping, focus on softening your expectations a bit. You’ll be better off not just in the moment but in the long run, too.
 
-A few specialized species such as the mergansers are adapted to catch and swallow large fish.
+Banish your negative narratives with this 3-step exercise!
+Tired of the negative thoughts running through your head day after day? Enter your email address below and I’ll send you my tried-and-true techniques for challenging your inner critic. It’s time to kick your limiting beliefs to the curb once and for all!
 
-The others have the characteristic wide flat bill adapted to dredging-type jobs such as pulling up waterweed, pulling worms and small molluscs out of mud, searching for insect larvae, and bulk jobs such as dredging out, holding, turning head first, and swallowing a squirming frog. To avoid injury when digging into sediment it has no cere, but the nostrils come out through hard horn.
+Email Address
+ LET'S DO THIS!
+I respect your privacy and promise not to spam you!
 
-The Guardian published an article advising that ducks should not be fed with bread because it damages the health of the ducks and pollutes waterways.[26]
+4. When you know better, do better.
+Maya Angelou once said, “Do the best you can until you know better. Then when you know better, do better.” Frequently cited by Oprah as some of the best advice she’s ever received, this quote serves as a reminder of a simple truth: We’re all figuring out this thing called life as we grow through it. We’re all doing the best we can based on the information and resources we have at our disposal. But some things are simply better learned through experience.
 
-Breeding
+Do your best. Don’t be afraid to make mistakes. You will do better when you know how. And you often only find out when you get there.
 
-A Muscovy duckling
-Ducks generally only have one partner at a time, although the partnership usually only lasts one year.[27] Larger species and the more sedentary species (like fast-river specialists) tend to have pair-bonds that last numerous years.[28] Most duck species breed once a year, choosing to do so in favourable conditions (spring/summer or wet seasons). Ducks also tend to make a nest before breeding, and, after hatching, lead their ducklings to water. Mother ducks are very caring and protective of their young, but may abandon some of their ducklings if they are physically stuck in an area they cannot get out of (such as nesting in an enclosed courtyard) or are not prospering due to genetic defects or sickness brought about by hypothermia, starvation, or disease. Ducklings can also be orphaned by inconsistent late hatching where a few eggs hatch after the mother has abandoned the nest and led her ducklings to water.[29]
+5. Your word is your bond.
+In the second film installment of Harry Potter and the Deathly Hallows, Dumbledore imparts some wisdom to Harry, saying, "Words are, in my not so humble opinion, our most inexhaustible source of magic, capable of both inflicting injury and remedying it."
 
-Communication
-Female mallard ducks (as well as several other species in the genus Anas, such as the American and Pacific black ducks, spot-billed duck, northern pintail and common teal) make the classic "quack" sound while males make a similar but raspier sound that is sometimes written as "breeeeze",[30][self-published source?] but, despite widespread misconceptions, most species of duck do not "quack".[31] In general, ducks make a range of calls, including whistles, cooing, yodels and grunts. For example, the scaup – which are diving ducks – make a noise like "scaup" (hence their name). Calls may be loud displaying calls or quieter contact calls.
+J.K. Rowling penned those words. And both she and Dumbledore are right: Our words can hurt or they can heal. Our words can lift someone up or break them down. Our words can bring us together or tear us apart. Remember this power before you speak. Be intentional with what you say. Then, back it up with action. Keep your word. Follow through. Be reliable. It’s how you earn respect. It’s how you build integrity. It’s how you form formidable bonds.
 
-A common urban legend claims that duck quacks do not echo; however, this has been proven to be false. This myth was first debunked by the Acoustics Research Centre at the University of Salford in 2003 as part of the British Association's Festival of Science.[32] It was also debunked in one of the earlier episodes of the popular Discovery Channel television show MythBusters.[33]
+The words you speak show your heart, your mind, your soul. Make sure what comes out of your mouth is an accurate reflection of what’s truest about you in those areas. Always.
 
-Predators
+6. Work hard. Stay humble.
+Success is a beautiful thing. But unbridled by humility, it can also be an ugly, selfish, all-consuming endeavor. Here are some important reminders to stay humble as you progress on your path:
 
-Ringed teal
-Ducks have many predators. Ducklings are particularly vulnerable, since their inability to fly makes them easy prey not only for predatory birds but also for large fish like pike, crocodilians, predatory testudines such as the alligator snapping turtle, and other aquatic hunters, including fish-eating birds such as herons. Ducks' nests are raided by land-based predators, and brooding females may be caught unaware on the nest by mammals, such as foxes, or large birds, such as hawks or owls.
+Never forget your roots. 
 
-Adult ducks are fast fliers, but may be caught on the water by large aquatic predators including big fish such as the North American muskie and the European pike. In flight, ducks are safe from all but a few predators such as humans and the peregrine falcon, which uses its speed and strength to catch ducks.
+Never forget the sacrifices others made on your behalf. 
 
-Relationship with humans
-Hunting
-Main article: Waterfowl hunting
-Humans have hunted ducks since prehistoric times. Excavations of middens in California dating to 7800 – 6400 BP have turned up bones of ducks, including at least one now-extinct flightless species.[34] Ducks were captured in "significant numbers" by Holocene inhabitants of the lower Ohio River valley, suggesting they took advantage of the seasonal bounty provided by migrating waterfowl.[35] Neolithic hunters in locations as far apart as the Caribbean,[36] Scandinavia,[37] Egypt,[38] Switzerland,[39] and China relied on ducks as a source of protein for some or all of the year.[40] Archeological evidence shows that Māori people in New Zealand hunted the flightless Finsch's duck, possibly to extinction, though rat predation may also have contributed to its fate.[41] A similar end awaited the Chatham duck, a species with reduced flying capabilities which went extinct shortly after its island was colonised by Polynesian settlers.[42] It is probable that duck eggs were gathered by Neolithic hunter-gathers as well, though hard evidence of this is uncommon.[36][43]
+Never forget how hard you worked to get where you are today.
 
-In many areas, wild ducks (including ducks farmed and released into the wild) are hunted for food or sport,[44] by shooting, or by being trapped using duck decoys. Because an idle floating duck or a duck squatting on land cannot react to fly or move quickly, "a sitting duck" has come to mean "an easy target". These ducks may be contaminated by pollutants such as PCBs.[45]
+Never forget to say thank you.
+
+Never forget that everything comes at a price.
+
+Never forget to stop and appreciate how far you’ve come.
+
+Never forget that who you are is so much greater than what you do.
+
+Never forget to pay it forward.
+
+Never forget that it’s not always about you.
+
+Remember these and you will be golden.
+
+Want even more wisdom on how to live a better life? Check out my book, It’s Good to See Me Again: How to Find Your Way When You Feel Lost.
+
+7. Just keep going. No matter what.
+You might lack skill, you might lack hope, you might lack money—honestly, most people, at one point or another, have lacked these seemingly important endowments. But if you have grit, determination and persistence, you will always make it through to brighter days because you can outlast the days that make you want to give up. If you learn to become comfortable with the discomfort of rejection, uncertainty and obscurity, you will forever persevere to claim the moments of joy and accomplishment you seek. It won’t always look how you imagined because life is rarely predictable, but it will feel familiar, it will feel right, it will feel like home.
+
+All you have to do is keep going. No matter what.
+
+8. Release the idea that things could’ve been any other way.
+There is no point in wondering what if. There is no point in pondering what could’ve been. There is no point in believing in what should’ve been. There is only the way things actually are. The rest is all made up in your mind. Truth is, it’s useless to try to make sense of the past. The past only exists as a memory—a recollection kept alive by your belief in its importance. Like using an abstract painting to interpret reality, your mind misconstrues what happened to fit your prior experience and to favor your future expectations. The future is similarly a figment of your imagination. It does not yet exist. Thus, the only thing that matters—the only moment of any significance—is this one right now.
+
+Life could’ve played out in a million different ways. But it didn’t. And now you are here. It might be painful. It might be uncomfortable. It might be frustrating. But it is the way it is nonetheless. The sooner you come to terms with this fact, the sooner you can go about living a peaceful, surrendered life. Would you rather torture yourself with scenarios that never played out or would you rather be at peace? Either way, you get to decide.
+
+9. Listen more than you speak.
+You were given two ears and one mouth for a reason. Perhaps it’s because you were meant to spend more time listening than speaking.
+
+As humans, one of our basic needs is to feel heard, seen and understood. When you honor someone else with your undivided attention, you help assuage their anxiety, wash away their worry and find clarity in the chaos. Because you’re showing them that, despite how bad things might seem, they’re not alone. 
+
+Listen intently. Don’t just hear the words and syllables—listen so you can understand and relate. Listen to learn. Open your mind up to comprehend what’s happening in the world around you and within you. Listen to empathize. Open your heart up to imagine what someone else is going through.
+
+Sometimes, we just need someone to lend an ear. The more adept you are at doing so, the better. And the more likely you are to get the same in return.
+
+10. Do what you’re afraid to do.
+Life can seem downright scary. And for good reason. It’s full of unpleasant, uncomfortable, unimaginable things like death, disease and disruption in many forms. In these moments, it feels so much easier to back down, burrow in and build walls instead of facing reality head-on.
+
+But I’m here to offer up another way of being. Whenever and wherever possible, we should do what scares us instead of backing away from it. It’s hard to have a difficult conversation. But avoiding it only makes the situation worse. It’s scary to be vulnerable and say how you really feel. But it’s how you build authentic relationships. It’s daunting to think about making our dreams a reality. But we’ll never know if we don’t try. Honestly, it’s so much easier to turn a blind eye, ignore our intuition and be afraid of feeling our fear. But that’s not the point of life.
+
+We are here to learn and grow. We are here to be present in the now. We are here to love. And we do those things not by seeing our darkness and shying away, but by seeking out and owning our light and showing up anyway. Any other focus is simply missing the point.
+
+So, the next time you want to cower, avoid, deny or look the other way, do the opposite instead. 
+
+Ralph Waldo Emerson once said, “Always do what you are afraid to do.” Paradoxically, the more we face what we perceive to be scary, the less scary it becomes because we learn that the fear was only ever in our minds. All we had to do was just feel it.
+
+This is how we live lives that are fulfilling. We choose to feel our fear instead of fearing it. And then we live to find out what’s on the other side.
+
+11. Be kind. Always.
+You never know what someone else is going through. Be gentle. Have compassion. Default to empathy. If you can’t find any love in a situation, it’s a signal to be the love the situation desperately needs. As humans, kindness is a nutrient for the heart. Love is the purest expression of this kindness. When all else fails, sprinkle a little love on it. You just might be surprised at how well it heals what appears broken. Especially when it’s turned inward.
+
+How to build mental toughness: 10 tips for mental strength
+Mental Health
+Feb 14
+8 min read
+Mental toughness
+
+Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
+
+Building mental toughness is about developing resilience — not becoming hardened. Unlock the secret to becoming mentally tough and explore how it can change you for good.
+What is mental toughness?
+7 benefits of mental toughness
+How to increase mental toughness: 10 tips to help you become more mentally strong
+Mental toughness FAQs
+Our mental toughness defines the way we handle challenges, stress, and pressure, no matter the circumstances. It's about being strong in the face of adversity and having the resilience to push through difficult times.
+
+When we’re presented with challenges, mental toughness can help us face the challenges head-on. It's mental strength that can support us when dealing with a stressful job, tricky personal relationships, or the ups and downs of daily life. Mental toughness can be built upon several key characteristics that anyone can develop and strengthen over time, which can help us thrive and maintain a positive outlook in the face of adversity.
+
+
+What is mental toughness?
+Mental toughness is the capacity to persistently pursue goals and remain determined, even when things are hard. It's a mixture of emotional resilience, confidence, adaptability, boundary setting, and self-awareness. When you know how to understand and manage your emotions effectively, you can remain calm and focused, especially under pressure.
+
+Resilience: Perhaps the most fundamental aspect of mental toughness, resilience is the ability to bounce back from setbacks, failures, or disappointments. It involves facing difficulties and recovering from them without losing confidence or focus. With resilience, we can understand that setbacks are temporary and part of the growth process.
+
+Confidence: Confidence in mental toughness is not about arrogance, but having a realistic and positive view of your abilities. It's the belief that you can meet the challenges that come your way. This confidence doesn't waver easily under pressure or in the face of criticism—it's a stable trust in your capabilities and judgment.
+
+Boundary setting: Mental toughness involves recognizing what’s best for your wellbeing and knowing when to say no. Setting healthy limits doesn’t mean being inflexible. It’s about having the confidence to assert your boundaries. 
+
+Adaptability: Adaptability in mental toughness means being open to change and new ideas, and being able to adjust your approach or thinking in response to different situations. This flexibility ensures you remain determined, even when circumstances shift unexpectedly.
+
+Self-awareness: Being self-aware means having a clear understanding of your strengths, weaknesses, emotions, and thoughts. This self-awareness can allow you to navigate challenges with a clear mind, making decisions that align with your values and goals.
+
+
+7 benefits of mental toughness
+Cultivating your mental toughness and mental toughness skills can benefit your life in many ways, like boosting motivation and becoming more adaptable.
+
+1. Increased motivation
+Mental toughness can bring an inner drive that keeps you moving forward even in challenging circumstances. This motivation can help you stay committed to your goals so you keep trying, learning, and persisting.
+
+2. Less stress and better stress management
+Instead of being overwhelmed by stressful situations, mental toughness helps you view challenges as manageable. Shifting your perspective reduces the overall impact of stress on your mental and physical health, so you can approach problems with a calmer, more focused mindset.
+
+3. Adaptability and versatility
+Mental toughness enhances your ability to adapt to unexpected changes with flexibility in your thinking and more creativity in your solutions, making you better equipped to handle new situations and environments.
+
+4. Improved decision-making and discretion
+Mental toughness is closely tied to enhanced decision-making skills. It enables you to weigh options more clearly, assess risks more accurately, and make decisions based on logic rather than emotion. 
+
+5. Fortitude in facing challenges
+One of the most prominent benefits of mental toughness is the courage it provides in the face of challenges. Whether these are personal, professional, or unexpected life events, mental toughness can give you the strength to actively work through them.
+
+6. Enhanced performance
+Whether in the workplace, in sports, or in personal endeavors, mental toughness can lead to improved performance as it can help maintain focus, dedication, and persistence.
+
+7. Positive impact on relationships
+Mentally tough individuals often have healthier relationships. They’re better at setting and respecting boundaries, communicating their needs, and handling conflicts constructively. This positive impact stems from a combination of self-awareness, emotional regulation, and resilience.
+
+
+How to increase mental toughness: 10 tips to help you become more mentally strong
+Building mental toughness involves cultivating certain habits and attitudes. By integrating these strategies into your life, you can steadily build and enhance your mental toughness.
+
+1. Practice mindfulness
+Mindfulness is about being present and fully engaged with whatever you're doing at the moment, without distraction or judgment. Regular mindfulness practices such as meditation, deep breathing exercises, or mindful walking can enhance your focus, reduce stress, and improve emotional regulation.
+
+💙 Take a moment to just be in the moment with this Balanced and Present meditation. 
+
+2. Embrace self-compassion
+Being mentally tough doesn't mean being hard on yourself. Treat yourself with the same kindness and understanding you’d offer a good friend. Acknowledge your struggles, forgive yourself for mistakes, and recognize that imperfection is part of the human experience.
+
+💙 Practice Self-Compassion with support from Tamara Levitt’s Relationship with Self Series. 
+
+3. Step out of your comfort zone
+Growth often happens outside your comfort zone. Try new activities, face your fears, and challenge yourself regularly. This could mean starting a new hobby, public speaking, or tackling a challenging project. Each time you step out of your comfort zone, you build resilience and confidence.
+
+💙 Celebrate your Resilience and how you bounce back during The Daily Move. 
+
+4. Acknowledge and process your feelings
+Understand and acknowledge your emotions, especially during difficult times. Try journaling, as it can be an effective way to process these feelings. Writing down your thoughts, fears, frustrations, and what you're grateful for can help develop emotional intelligence, a key aspect of mental toughness.
+
+💙 Learn how to put a name to what you’re feeling during The Daily Jay’s Labeling Emotions session. 
+
+5. Keep a balanced perspective
+When facing challenges, remind yourself of the bigger picture and long-term goals to help avoid getting overwhelmed by temporary setbacks. A balanced perspective can bring patience and perseverance.
+
+💙 Discover how to Shift Your Perspective with guidance from Jay Shetty. 
+
+Feel better with 14 days of Calm Premium free
+
+Ease stress and anxiety with personalized, science-backed tools
+Fall & stay asleep easily with 300+ Sleep Stories, meditations & music
+Build healthy habits with our extensive mindfulness programs
+Support your self-care practice with expert-led sessions and courses
+Try Calm for Free
+6. Practice self-care
+Physical health is closely linked to mental health. Regular exercise, a healthy diet, adequate sleep, and relaxation techniques are essential for maintaining both physical and mental strength, so you’re better equipped to handle stress and challenges.
+
+💙 Create a restful environment whenever you need by playing soothing music, like our Infinite Ambient for Relaxation. 
+
+7. Build meaningful connections
+Strong, supportive relationships with others can greatly enhance your mental toughness, so surround yourself with people who encourage and uplift you. Seek mentors or join groups where you can share experiences and learn from others.
+
+💙 Learn about the importance of Real Connection during The Daily Calm with Tamara Levitt. 
+
+8. Set clear goals and pursue them persistently
+Define clear, achievable goals and work toward them consistently to reinforce a sense of purpose and direction. Breaking larger goals into smaller and more manageable tasks can help maintain motivation and focus. 
+
+💙 Find inspiration from Jay Shetty as he dives into the importance of The “Why” Behind Your Goals. 
+
+9. Develop a positive mindset
+Practice positive self-talk and challenge negative thoughts to cultivate an optimistic, yet realistic, outlook. This can help you approach life with a problem-solving attitude.
+
+💙 Cultivate feelings of positivity by Reframing Difficult Thoughts with Chibs Okereke. 
+
+10. Learn from failures
+View failures and mistakes as opportunities to learn and grow. Instead of dwelling on what went wrong, analyze your experiences and take lessons from them. 
+
+💙 Explore how your setbacks can serve you during The Failure Resume session of The Daily Jay.
+
+
+Mental toughness FAQs
+How can you develop mental toughness?
+Developing mental toughness involves several practices and mindset shifts. 
+
+Start by setting small, achievable goals to build confidence. 
+
+Engage in regular self-reflection to understand your strengths and areas for improvement. 
+
+Practice resilience by gradually exposing yourself to challenging situations and learning to adapt. 
+
+Cultivate a growth mindset, where you view challenges as opportunities for learning. 
+
+Maintain a consistent routine of physical exercise and mental exercises like mindfulness or meditation, as these can greatly reinforce mental strength.
+
+What are the 4 C's of mental toughness?
+The 4 C’s of mental toughness are confidence, control, commitment, and challenge. 
+
+Confidence refers to self-belief and trust in your abilities. 
+
+Control is about managing your emotions and feeling like you have influence over your life.
+
+Commitment is your ability to stick to tasks and see them through to completion. 
+
+Challenge involves viewing difficulties and changes as opportunities, rather than threats. 
+
+What is true mental toughness?
+True mental toughness is having the capacity to emerge stronger and more capable from challenging experiences. It involves resilience, a positive attitude, emotional intelligence, and the ability to remain focused and calm under pressure. True mental toughness is also about adaptability, learning from experiences, and not being afraid to step out of your comfort zone.
+
+What are the 5 steps to mental toughness?
+The five steps to developing mental toughness can be summarized as:
+
+Self-awareness: Understanding your strengths, weaknesses, and emotional triggers
+
+Motivation: Having a clear sense of purpose and motivation to achieve your goals
+
+Focus: The ability to concentrate on tasks despite distractions or setbacks
+
+Resilience: The capacity to recover quickly from difficulties and adapt to change
+
+Attitude: Maintaining a positive, growth-oriented mindset that sees challenges as opportunities for growth
+
+How does mental toughness contribute to overall wellbeing and mental health?
+Mental toughness significantly contributes to wellbeing and mental health by enhancing stress management, improving emotional regulation, and fostering a sense of personal control. It can help you approach life's challenges with confidence and resilience, reducing the likelihood of feeling overwhelmed. If you’re mentally tough you’re more likely to engage in healthy coping mechanisms and maintain a positive outlook, which is beneficial for long-term mental health.
+
+Are there common misconceptions about mental toughness that need clarification?
+A common misconception is that mental toughness means having no emotions or being insensitive to stress and pain. In reality, mental toughness involves acknowledging and effectively managing emotions, not suppressing them. 
+
+Another misconception is that mental toughness is an innate trait that can’t be developed. However, mental toughness can be cultivated and strengthened over time through practice and persistence. 
+
+Lastly, some people believe that being mentally tough means never needing help, but seeking support and guidance is actually a sign of strength.
+
+Calm your mind. Change your life.
+Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. 
+
+When I trained as an orthopaedic surgeon the first time I performed an operation solo, my boss had to scrub in to help me out.
+
+Not my finest moment. But, with practice, I went on to perform hundreds of operations by myself.
+
+With the right framework, anything can be mastered, no matter how complex.
+
+Metalearning
+No matter what the skill is, everyone starts out with 0 experience.
+
+The best athletes in the world struggle to begin with.
+
+Michael Jordan sucked when he started.
+
+Nobody is born a master.
+
+I spent hours reading, observing and assisting in operations until I was competent enough to perform under guidance let alone by myself.
+
+But hard work isn't enough.
+
+It wasn't until I worked smarter, not harder that my ability got exponentially better. In my opinion having a beginner's mind and being open to learning and not afraid to fail is a critical first step.
+
+Get Exponentially Motivated
+Step number 2 is to get motivated and I try and think how can I get exponentially motivated to learn something. Mastering anything is hard.
+
+Without a strong reason for learning a skill, you'll eventually quit.
+
+The top 0.1% in any field are fuelled by an unmatched drive to be the best.
+
+The problem is people who don't suceed Don't learn a skill for anyone other than yourself.
+
+Put yourself in a position where it hurts to fail.
+
+Want to get good at running? Sign up for a marathon
+Want to learn Italian? Move to Italy for a month
+Master The Basics
+Step 3 is to focus on mastering the basics before trying to move onto more advanced areas of the skill your learning. Before I was allowed to stitch up a patient I had to practice stitching a banana.
+
+Daniel-san had to wax on and wax off in the Karate Kid.
+
+If you skip ahead or think you're above the fundamentals you will lose.
+
+Every time I watch someone that's ahead of me in the skill I'm learning, I'll try ad come away with at least 3 action points to apply to my own technique.
+
+I'll try and practice the basics until I get bored and then force myself to keep going a little while longer until it becomes a habit.
+
+If we do this regularly, the boring basics become almost automated we know them so well and our skill level will skyrocket.
+
+Practice Deliberately
+Step 4 is all about how seriously we take our time practicing the skill we're learning. Pros practice in a completely different way to amateurs.
+
+Just clocking up the hours simply isn't enough.
+
+We need to be relentless about making every second of every practice session count.
+
+One of the best pieces of advice I ever received was to focus on one specific thing in that practice session.
+
+To do this I'll try and break the skill I'm learning down into its components and then focus on each part individually.
+
+For example if I'm learning a new language I might focus on spelling and writing short sentences first and then focus on pronunciation in a separate session.
+
+We can then pull everything together in a further practice session to integrated these focus areas and see the difference to our competence with the skill.
+
+Embrace Feedback
+Step 5 is probably one of the most important steps in effective learning and its to embrace feedback which is often easier said than done.
+
+Amateurs respond to feedback, pros actively seek it out.
+
+We can get feedback on our skills from anyone, not just experts.
+
+Friends, peers, the public, even ChatGPT can give us feedback on our current ability and work in a skill.
+
+For me one of the most impactful feedback mechanisms that has exponentially improved my skill acquisition speed is to share my skills in public and let the feedback roll in.
+
+Whether this is sharing your learning journey in the form of a blog post, getting better at running a business by sharing wins and losses openly or simply editing social media posts if you're learning video editing being open with your progress may sound scary but it massively helps us to improve.
+
+When asking for feedback, I always try and be as specific. For example when training in crossfit I'll ask the coaches to critique a specific exercise or form for that exercise and then try and integrate feedback into my next practice.
+
+Everyone is a little bit scared of feedback and for me the thing that helped the most with this, because no-one likes being criticised, is to remember that no-one really cares about your current skill level as everyone is much more focused on their own issues and improving themselves. When I stopped overthinking and embraced feedback I got better very quickly.
+
+Analyse The Data
+The next step is an extension of feedback and it's to use data on your ability to improve further. Collecting and analysing our performance data takes us to the next level.
+
+Data shows us where we are and where we want to be. ANd this applies to absolutely everything.
+
+For me I will routinely track my progress in the gym by logging my sessions, weights lifted and set goals.
+
+For marketing in my businesses I'll run experiments and split test content letting the data decide which is the best.
+
+The data you collect will depend on the skill you are learning.
+
+Examples include:
+
+Time taken to perform a task
+Emails sent to open rate and CTR
+Active recall questions answered correctly in a study session
+Data should be relevant, specific and in a defined timeframe to make it actually useful rather than collecting data for the sake of it.
+
+Use Tools
+Okay so a bit controversial but in my opinion the idea that mastery comes from 100,000 hours spent doing something is just wrong.
+
+Which is why the next step is to use the right tools to get you to mastery as quickly as possible.
+
+If we have the right tools we can reduce our time to mastery considerably.
+
+Tools might be tech like ChatGPT, frameworks, feedback loops or anything that helps us to learn smarter not harder.
+
+The tools that save us time on our journey to skill mastery depend on what we're learning:
+
+Learning a language? I've used Pimsleur audio tracks while out for a walk to quickly learn common conversations.
+Got an exam? I'll optimise for evidence-based techniques like active recall and using online question banks to test my knowledge
+Learning sales? My businesses will use AI roleplay scenarios to learn faster than waiting on weekly sales coaching sessions
+Whatever you're learning there will be a tool that you can adopt right now that will remove repetitive, tedious tasks and help you to spend your time focusing on the biggest gains like practice time.
+
+Be Patient
+Okay so the final step, step 7 is in my opinion the most important step and the one I wish someone had sat me down and told me when I was 17.
+
+We need to enjoy the journey and we need to be patient.
+
+Becoming the best at anything takes time. In y experience it it always takes way longer than you might expect.
+
+I spent 7 years training as a surgeon before doing a solo procedure. I spent probably 10 years learning to code and learning sales and marketing before I scaled a business to 8 figures.
+
+No-one is an overnight success.
+
+Any success story is just the tip of the iceberg.
+
+We need to embrace the grind and love the journey even when things get tough.
+
+Those people who are impatient or want things too quickly often just defeat themselves and sometimes being the best at something is more to do with sticking around when others quit or turning up to the gym or to a practice session when you don't feel like it.