Mental Fitness: 15 Rules to Strengthen Your Body and Mind

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You’re responsible for what you say and how you say it. You’re not responsible for how the other person reacts. Be as kind and considerate as possible, but don’t let the fear of hurting their feelings stop you from telling them what they need to hear. If they get upset, that’s up to them. Work out what is and isn’t in your hands. Use your time and energy to focus on what you can control. Don’t dwell on what you can’t control. Expose your emotions before they expose you. You have to go out and expose your emotions to the world. Make sure you know what anger or fear feels like.

Failure is the best teacher there is. When you open yourself up to failure, you’ll super-charge your ability to learn and grow. The lessons he echoes are crucial to not just a life demanding physical and mental toughness but generally any meaningful life. Here's what I took from each lesson: Your children didn’t ask to be born. You have a responsibility to them and their welfare that will not end until the day you take your last breath.Your mind and body are not separate, they’re all part of the same system. When you’re struggling physically, it will affect you mentally. If your mind isn’t strong, your body will suffer. No body is ever perfect. Everyone has parts of their physique that they dislike. Work out what you can change, make peace with the things you can’t change. Good relationships are built on strong connections. Don’t be swayed by superficial qualities. Make sure that you share similar values and priorities. Lust is not enough! Lies erode trust. People don’t trust liars. They don’t confide in them, they don’t like them and they don’t want to be around them.

Confidence is not a natural trait. Confidence isn’t a quality that some people are born with and others aren’t. Everyone who is willing to put the right work in can become confident. Don’t wait for somebody else to tell you what you’re capable of; go out there straight away and prove it to yourself. Normal’ is a concept designed to make us conform. You should never forget that everybody’s ‘normal’ is different. So don’t let anybody persuade you otherwise. Discover as much as you can about the way pain affects you. The more you know about how your body responds to extreme discomfort, the more control you’ll be able to exert. When your mind and body are in harmony you can push yourself to your limits … and beyond. Work hard to make them operate in unison, and you’ll soon see the benefits. Your emotional make-up is unique to you. Only you can do the work of becoming intimately familiar with your emotions. Break what you’re feeling down. What is it? Why is it happening now? Keep asking questions until you know those feelings inside out.

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Your body is amazing and unique. Cherish it. Celebrate the things that make your body different from anybody else’s. You can push yourself through pain if you harness your mind and develop an excitement towards physical discomfort. Energy never lies. We’re all constantly giving off energy that tells other people who we really are. No matter what we say about ourselves, the energy we throw out will always tell the truth.

Don’t get trapped in the world of ‘what if?’ We can’t predict the future. We can’t change the past. So work hard to live in the moment. Every relationship is a shared project. The true value of that bond isn’t in how good it is in the first month, it’s how it looks after five, then ten years. Set up good habits when you’re young. The older you get, the harder it becomes to change the way you eat, sleep and – most importantly – exercise. You can learn to control your emotions. If you don’t make that effort, they will end up controlling you.Your authentic self is precious. Guard it fiercely. Resist any attempts to make you go down paths you know aren’t right for you. There’s only one person whose opinion should matter: you.