The concept of mental toughness is not new to psychology, sport psychology, and especially competitive athletics. But more and more, we hear the idea of being mentally tough as a key ingredient to being successful in all realms of performance. Television announcers, coaches, parents, and fans in discussions over a meal are all common sources I hear talking about mental toughness – who has it, who needs it, and how impressive it is. With such general consensus, you have to acknowledge the importance of mental toughness. And this is the point in which I encourage you to change your thinking on the topic. Mental toughness is not something you possess, but rather a process of how to approach the trials and difficulties of performing at a high level.
Let’s first define what mental toughness consists of. Research within the field of sport psychology will quickly reveal several theories tied to the title of mental toughness (see Jones, Hanton, & Connaughton; Cough & Earle; Gucciardi, Gordon, & Dimmock; also A. Duckworth). Rather than parse these out to determine which is the best, I believe it is more useful to look for the common themes from each. These common threads include the elements of hardiness (self-confidence, commitment, realistic sense of control, & challenge focus), the ability to cope with stressful situations (managing emotions, maintaining focus/refocus, clear goals), and a sense of GRIT (use of perseverance and determination with skill and effort). When you look at these elements as a whole, you should quickly realize these are a complex combination of mental skills, not merely attributes someone either has or is lacking. This then begs the question; how can these be developed?
Being able to hone one’s mental skills requires active engagement. In short, take on a growth mindset and recognize that your mental approach to training and competition (or practice and performance, or studying and testing….) requires purposeful use of specific skills. Just as you need to practice shooting techniques in order to score in competition, you need to practice the way you think about and approach the unique challenges of your sport/activity. Simply, be responsible for how you train your thinking and ability to focus. Know what you are trying to accomplish, and how you plan to get it done. Just as important, realize that mental toughness is a means of learning to strive.
Notice I haven’t talked about how to beat others. Though we do keep score, and winning has value in many ways, the reality is that mental toughness is more about the challenge of constant progress. If you will allow me, I’d like to share a story to clarify what I mean. I remember finding myself standing next to Dan Gable, the former University of Iowa wrestling coach, and playfully asking if he wanted to race across the street. I thought surely the man who won NCAA titles as a coach and athlete, a former Olympic and World Champion, wouldn’t hesitate to compete. I was surprised when he looked me in the eye and said, “No thanks. I’m not very competitive.” Here was a man who is legendary in the sport of wrestling for his ability to push his body beyond physical limits that would leave most on the floor crying. A man known to pulverize his own NCAA athletes (and champions) while in his 50’s! Not competitive?! When I asked him to clarify, he took the time to explain that it was never about winning, or being better than someone else. But instead it was about how much he could do; how hard could he wrestle, how much weight could he lift, how much more…
Being mentally tough is having the intention and willingness for continuous growth. Seeing setbacks as short-term obstacles to be overcome. Maintaining a vision and focus on meaningful goals. The ability to manage your own response to difficulty. A relentless pursuit of your own excellence, while having enough self-awareness to care for your well-being. And knowing throughout your trek, what skills and abilities you possess that will get you where you want to be. Mental toughness is a process of hard work to develop the mental skills needed to perform at your best.
So the next time you find yourself thinking about mental toughness, or engaged in a conversation with someone else, remember that mental toughness isn’t something you possess. It is a process that requires purposeful work, with the intent to grow and take on new challenges. Mental toughness is the conglomeration of mental skills you use on your path to the top of the podium. Should you find yourself wanting specific guidance in this area, why wait? Make the call, bring in an expert.