Ever wondered what makes some people keep going strong, no matter what life throws at them?

Being mentally strong isn’t about big, life-changing moments. It’s actually about the small, everyday things we do. Psychology tells us that it’s these daily habits that make a big difference in our inner strength.

We’re going to look at 7 simple things that mentally strong people do every day, according to experts. These things aren’t complicated or tough, but they’re powerful ways to build your mental muscle.

Let’s see how many of these things you’re already doing. Maybe you’ll get ideas for some things you’d like to start doing to build your inner strength. 

Let’s dive in. 

1) They embrace challenges and push themselves

Have you ever faced something tough and thought, “Nope, not for me”? We’ve all been there. 

But what if I told you that facing those tough spots head-on could be your golden ticket to becoming stronger inside?

Mentally tough people embrace challenges and proactively push themselves outside of their comfort zones whenever they can. It’s not that they don’t feel scared, they just know that the only way they can grow and reach their potential is to take on some of the scary stuff. 

Entrepreneur and author, Tim Ferriss, is a fan of ‘fear-setting’ to face fears head-on, stating, “What we fear doing most is usually what we most need to do.” He believes that stepping into the unknown, despite the discomfort, is crucial for personal growth and mental toughness.

Are you keen to push yourself? Try setting a goal that’s a stretch, but not so out there that it feels impossible. You’ll hit bumps along the way but you’ll realize that you can overcome them and you’ll become mentally stronger in the process. 

2) They focus on what they can control 

Let’s face it, there are a lot of things that can go wrong in life that are outside of your control. Focusing on that stuff is counterproductive. Mentally strong people know this, so instead, they focus on what they can control. 

By doing so, you’re empowering yourself to take ownership of your mental state. You don’t get overwhelmed by things you can’t change, you put all your energy into things you can. And this actually helps you to be better prepared for whatever life throws at you. 

Clinical psychologist Carla Shuman Ph.D explains “Doing as much as we can to take care of ourselves and to be in charge of our mental health allows us to be more prepared when unexpected things happen in our lives.”

Some of the things you can control are your emotions, your reactions, and your behaviors. Although it takes practice to regulate and control these things, when you crack it, you’re so mentally strong there’s almost nothing that can phase you. 

3) They set and maintain healthy boundaries

Have you ever set boundaries with people in your life? 

Boundary setting is so important because it helps you manage your energy and time better, ensuring you’re not spread too thin or caught up in situations that drain you.

It’s about making choices that protect your mental health and well-being.

Mentally strong people are pros at setting and upholding their boundaries. They don’t want to hurt anyone’s feelings but they’re not afraid to say no to things that violate their boundaries. Setting these limits allows them to feel and perform at their best. 

As researcher and author Brené Brown says “Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.” 

Setting boundaries is about making sure you’re respected and can maintain your well-being. It’s simply about protecting your needs and putting yourself first. It’s something that all mentally strong people do daily. 

4) They view failures as learning opportunities

This one’s huge: seeing failure not as a dead end, but as a lesson. 

Richard Branson, the adventure-loving founder of Virgin, once said, “You don’t learn to walk by following rules. You learn by doing, and by falling over.” He’s onto something here. Each tumble teaches us something new.

This whole idea fits perfectly with having a “growth mindset.” It’s a way of thinking where people who believe they can grow from their mistakes often do just that. They bounce back stronger and smarter. And research finds that people with this outlook tend to be mentally stronger too. 

In one study “Findings revealed that the students within the growth mindset group scored significantly lower on “mental health issues” and “stress due to life events” than the students in the fixed mindset group.” 

This means the study, that looked at the link between a growth mindset and self-reported mental health in college students, found that people with a growth mindset were mentally tougher and weren’t as easily affected by the stress of life events. 

The good news is: it’s possible to develop a growth mindset. Start by seeing failure as a way to learn and improve, it’s not final. That shift in thinking can open up a whole new world of possibilities.

5) They hold themselves accountable for their mistakes

Another thing mentally strong people do is they hold themselves accountable for their mistakes in life. 

Instead of trying to dodge blame or call someone else out, when they mess up, they put their hands up and accept responsibility. You might be wondering how being responsible for your actions makes you mentally strong, right?

Let me explain with a personal story: a few years back I was a mentor to a junior colleague in a sales role. He was really struggling and I’d been buddied up with him to help him out.

We focused on accountability, not sales skills. He owned his mistakes and learned from others. Realizing he could own his success by being accountable boosted his confidence and mental toughness. And even led to him winning rookie of the year, that year. 

Being accountable shows you’re in control of your life, not a victim of circumstances. This attitude makes you feel unstoppable and like anything is possible. Having this level of mental strength means success is almost guaranteed for you. 

6) They delay gratification

Mentally strong people are really good at waiting for a better reward instead of going for immediate satisfaction. This is known as delaying gratification. It’s like going to the gym consistently because you know you’ll see the benefits in a few weeks if you do.

The most famous study about delayed gratification is the Marshmallow Test. In this experiment, children were given a marshmallow and told they could either eat it right away or wait 15 minutes and get a second marshmallow as a reward for waiting. 

The craziest part of all is the researchers found that the kids who had the mental toughness required to wait for the second marshmallow, were generally more successful in life later on.

Being able to delay gratification is linked to being successful and strong mentally. It’s about seeing the big picture and understanding that some things are worth the wait.

One of the best ways to become mentally stronger is to work on waiting for the reward. Try sticking to a regular workout routine or waiting a month before making a desired purchase, even if it’s affordable now. Resisting immediate temptations becomes easier with practice.

7) They stay consistent and don’t give up easily

Are you the kind of person who sticks to something once you start it? Or do you give up at the first sign of trouble?

A key trait of mentally strong people is they stick to their plans and don’t throw in the towel when things get tough. This persistence is crucial for overcoming obstacles and achieving long-term goals.

Angela Duckworth, in her influential book “Grit“, explores this idea deeply. To her, grit is a mix of passion and perseverance for long-term goals. Duckworth has spent years studying people and her research suggests that grit is an even bigger predictor of success, than talent or intelligence. 

“It was a combination of passion and perseverance that made high achievers special, explains Duckworth. “In a word, they had grit.”

Mentally strong people understand that progress isn’t always linear and that resilience is key. It’s about having a relentless commitment to your goals and pushing through, no matter the challenges. This is a cornerstone of mental strength. 

The only way to build resilience is to face setbacks head-on and remind yourself of the bigger picture and the progress you’ve already made. Really, it’s about embracing the journey, with all its ups and downs, and keeping your eyes fixed on your goal, even when you feel like giving up. 

Final thoughts

Mental strength isn’t something you’re born with. It comes from making simple choices every single day. 

If you want to become mentally stronger, start by developing your daily habits. Pretty quickly, you’ll notice small improvements in how you handle stress, make decisions and overcome obstacles.