Mental Toughness Is Built in Small Strokes, Not Big Leaps
When people talk about mental toughness, they often imagine epic feats or dramatic moments of courage. In reality, toughness is built slowly. It is forged through daily decisions to keep showing up when comfort tempts you to stay home.
Dr. Lucky Meisenheimer described this well when he spoke about introducing Special Olympians to open water swimming. “Everybody said it was crazy taking a Special Olympian out to do an open water swim. But you don’t know what somebody’s capable of until you push them and let them try stuff.”
Mental toughness is not about being fearless. It is about learning to step forward, one stroke at a time, even when the conditions are uncertain.
Lessons from the Pool and the Lake
Expanding limits: In the 1960s, Special Olympics swimmers were limited to shallow pools and races as short as 25 yards. Over time, with high-level coaching and encouragement, Lucky’s athletes progressed to swimming full kilometers in open water. That leap did not happen overnight. It came through small consistent steps.
Declaring future toughness: Chris Nikic, before completing his first Ironman, signed the wall at Lucky’s Lake Swim with the words “World Champion.” His father asked, “What are you going to be world champion in?” Chris answered, “Ironman.” That bold statement became the starting point for his training. (chrisnikic.com)
Consistency creates resilience: Lucky himself swims at 6:30am nearly every day of the year. “That’s my uninterrupted time,” he explained. “I usually swim or do dry land work six days a week.” That steady rhythm is toughness in practice.
The Framework for Mental Toughness
Reframe discomfort as training
Every time you face a setback or an obstacle, treat it as part of your preparation.Add incremental stress
Expose yourself to small discomforts regularly. These could be physical challenges, new responsibilities, or tough conversations.Establish non-negotiable habits
Identity-driven habits outlast motivation. You do not negotiate with yourself about brushing your teeth; treat your training, journaling, or learning the same way.Reflect and recalibrate
Journaling after discomfort allows you to see growth. Reflection turns pain into progress.
Weekly Tactic: Minor Discomfort Challenge
This week, choose one discomfort you have avoided. Commit to doing it at least three times in small doses. It could be exercising when tired, making that overdue phone call, or pushing through a tough part of a project.
After each attempt, write down: What did I feel? What did I fear? What surprised me? At the end of the week, review your notes. You will likely notice that the discomfort lost some of its intensity simply by being faced repeatedly.
Mental toughness is not developed by avoiding struggle. It grows when you practice leaning into discomfort and proving to yourself that you can handle it. Like each stroke in open water or each mile in an Ironman, toughness is built gradually. One step at a time, you become someone who shows up no matter the conditions.