How cold showers and regular failure will help you nail 2023 goals

Many of us get stuck in a rigid mindset and it can be extremely limiting, holding us back from achieving our potential. Here’s how to change that for a happier, more successful 2023, according to mental toughness guru, Penny Mallory…

Don’t fear failure

Some people avoid trying to change their mindset for fear of failure. This prevents them from taking risks and learning new things. Change your perspective to view it as “learning”. No one ever started out being brilliant. Everyone learns through exploration, deliberate practice, hard work, endeavour and resilience. Your actions and behaviours come from what you think, and how you think. To behave differently you have to think differently.

Have a daily cold shower

It might sound extreme but taking an ice-cold shower every day offers surprising physical and mental benefits to the way you think and behave. This is an exercise designed to practise tolerating discomfort, which helps to build discipline, resilience, commitment and determination.

Give 100%

People think they’re committed to something, but it’s rarely a 100% commitment. You need to give 100% to change your mindset, right from the start – it will make all the difference. A half-hearted attitude will simply set you up for failure.

Leave your comfort zone

Playing it safe and refusing to get out of your comfort zone won’t move you forwards. Risk is scary, but champions learn to manage risk and leverage it to their advantage. Instead of just saying you want to “get fit” or “take up running”, try pushing yourself and aim to run a marathon or lift a specific weight in the gym.

Use visualisation

Feeling like you’re in control of your life rather than a passenger is key. Start to visualise how things could be and create a picture of what you want. Set aside the things you can’t control and focus on what you can.

See challenge as an opportunity

Things won’t always go your way but whatever happens, you’ll learn something. In rally driving they say, if you’re not crashing you’re not trying hard enough. Sometimes you need to “crash” to find your limit, and discover what’s possible.

365 ways to develop mental toughness by Penny Mallory (John Murray Learning, £12.99) is out now

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