A former Navy SEALs commander shares the secrets of mental toughness and well-being |
Resilience is not an inherited trait. It is a disciplined practice—a way of showing up that is cultivated over time through deliberate training of the body, mind, and spirit. In high-stress environments, whether on the battlefield, in the boardroom, or in the quiet turmoil of daily life, the ability to remain steady amid volatility is what separates reactive living from intentional leadership. What many discover, often through hardship, is that resilience is less about bracing against impact and more about widening the internal space between stimulus and response. That space—Viktor Frankl called it the foundation of freedom—allows for clarity, intentionality, and courage.
For decades, both in SEAL training and in my work with leaders, I’ve observed that individuals who perform well under pressure share one common characteristic: they have learned to work with their minds rather than be ruled by them. This does not happen in moments of crisis. It is forged through consistent practices that strengthen attention, emotional steadiness, and a grounded sense of purpose. These are the pillars of mental toughness and well-being, and research continually affirms their effectiveness.
Mental toughness begins with self-awareness—what I call “meeting the witness.” Before a person can regulate emotions or reframe challenging situations, they must learn to observe their inner world without being consumed by it. In Unbeatable Mind, I describe how an untrained mind behaves like a restless monkey, leaping from fear to fantasy, often amplifying stress rather than resolving it. Neuroscientific research supports this observation: studies from Harvard and Yale show that mindfulness training decreases activity in the brain’s default mode network, the system........