YES!! The two best ways to build mental toughness are extreme heat and extreme cold. She hasn't had successful quitting ever, but I know people who have. 10 Mental Toughness Training Exercises 1. How to Develop Mental Toughness An expert's guide to sticking it out through pain and suffering. learn to love the pain. It is also a subreddit to share your helpful and civil ideas, tips, and advice on how others can improve themselves. Give Up Your Biggest Vices for a Month. So I’ve tried to distill things down to 3 mental habits to build in order to get there: Cultivate strong beliefs loosely held. I'mma just give some tips I know.. Study stoicism. I’ve done this personally with video games, porn, alcohol, and social media and the benefits were tremendous. So before you go taking 20 minute ice baths, training like the Rock, or working all day long, start small. A lot of them have saunas. Your brain is a stupid organ that thinks it's smart. This is so thoughtful and intelligent. Cookies help us deliver our Services. Neither of these activities will kill you (unless you have some crazy health condition) but they suck… And they suck hard. Start your morning with a 10 minute walk outside instead of checking Facebook and Instagram. You are welcome! Thank you for your story. THEN when you don't smoke, reward yourself with something, or think about how good it feels to be sober. Here’s what Olympic athletes and Navy SEALs both do to be the best and achieve mental toughness: Talk Positively To Yourself: Remember the 3 P’s: tell yourself bad things aren’t permanent, pervasive or personal — but good things are. How to Build Mental Toughness U.S. Marine Cpl. And of course you can take premeditated actions like deleting the apps (you can log into anything on mobile browser if you really need to. Which is why they’re the perfect way to boost your mental toughness. Clean your home or apartment before you go to sleep for the night. Join a gym/fitness center or a sports club. Press question mark to learn the rest of the keyboard shortcuts. Click below my FREE list of 10 affirmations for basketball players to completely shift your mindset! Damn. On the other side of the spectrum, cold showers (the health benefits of which have been wildly overstated) are a great way to build your mental toughness every morning. I do this because mental toughness is something I had to learn and practice over a number of years myself. Take Cold Showers. The best way to build your mental toughness is to push yourself to do something you literally don’t believe you can do. I'm a South African based writer and am passionate about exploring the latest ideas in artificial intelligence, robotics and nanotechnology. Mental toughness is not a super power that some people are born with like most people nowadays make it sound like, some of us got thrown in situations at young age which gave us no choice but to toughen up but everyone has a different life path. Cultivate strong beliefs loosely held. Fortunately, like a muscle, you can strengthen mental toughness. One of the biggest character traits that many happy and … 5. I really should. It’s a crucial element of being successful because real success tends to be hard won. Focus on the things you can control and let go of the things that you cant because that is what is going to separate you from going back down a path you don't want to be going down and the path that you are pursing now. Smoker here asking for help. Wow. This is a great way to leave for work feeling energetic, Have just today started the wim hof breathing method also, Thanks OP for making me push my comfort zone. I really love the information, im gonna definitely jot this down and apply these principles! The best way to build your mental toughness is to push yourself to do something you literally don’t believe you can do. When you’re done with this challenge, you will not only have a greater level of mental toughness, but you’ll be able to balance your vices in a healthier way that allows you to enjoy them without being controlled by them. The best way to build your mental toughness is to push yourself to do something you literally don’t believe you can do. How to Build Mental Toughness. They define mental toughness as comprising: Resilience – the ability to bounce back from setbacks and failures; and; Confidence – the ability to spot and seize opportunities. Even little things can help you build your mental strength. The elation you’ll feel and the mental strength you’ll have cultivated will be incalculable. ... Smith, M. (2016, May 31) The mental toughness playbook: The Tips you need to conquer adversity, develop mental … You can try to cut back day by day and wean off it, or you can cut it cold Turkey and wait about 4 days for the suffering to ease. This will provide you with a foundation for mental toughness that will last you a life- time. I mean common it was written by Marcus Aurelius how more bad ass can you get?! Write it down. Here are 3 strategies to help you build mental toughness and conquer any challenge, test, or goal. You don’t have to give it up for life, but taking a month to consciously abstain from something that you know isn’t accelerating your life is a great way to build your mental toughness and improve your general quality of life. Developing emotional resilience and mental toughness takes time and patience. I'm not up for saunas though, how the hell do I have time for that. A big part of my focus at Hack Spirit is creating content that helps people develop mental toughness and become more resilient. I was a heavy pot head for 3 years of my life until I decided I needed to make a change. Start out with 60 seconds of cold water before switching it to hot and work your way up until you can take a 7– 10-minute shower without turning the knob to hot. Dr. Fader has previously worked with the NY Mets and NY Giants organizations, in addition … Amazing post! Mental toughness, on the other hand, is something that can be learned and cultivated, it can be forged through practice and struggle. I love the idea of taking a short walk right when you wake up! Neither of these activities will kill you (unless you have some crazy health condition) but they suck… And they suck hard. A force for self-improvement, goodness, and togetherness that helps humanity eliminate evil. When you’re done with this challenge, you will not only have a greater level of mental toughness, but you’ll be able to balance your vices in a healthier way that allows you to enjoy them without being controlled by them. Clean your home or apartment before you go to sleep for the night. What helped me change was associating negative things with being high. How mental toughness helped me. Fundamentally, mental resilience is about facing challenges head on and bouncing back from adversity. Life as Sport, a book written by sports psychologist Dr. Jonathan Fader, is a phenomenal resource for anyone looking to improve performance either on or off of the field. A really good way to do this is to pick a memory where you smoked and had a really bad experience. With just 10 minutes a day, this practice will not only help you boost your mental toughness, but it will actually build up your prefrontal cortex, make you smarter, more empathetic, improve your memory, and reduce systemic inflammation. Make your bed every morning. Overtime I think this will help you make the change. Something as small as doing 15 pushups every morning and adding one more pushup every day that you wake up is a great way to get started. That's the main thing. Focus on progress. Of course you shouldn't devote your whole life to sbd elses interests. A job that challenges you everyday and demands 100% of your energy will. How to Be Mentally Strong. I am definitely going to try these especially 1 and 3. By using our Services or clicking I agree, you agree to our use of cookies. I’ve done this personally with video games, porn, alcohol, and social media and the benefits were tremendous. It can as little as only cold showers, fasting, no junk food, no porn, and video games for no more than an hour. Meditations is on my top list of books to read right now! Find Ways to Get Comfortable – SEAL Story! New comments cannot be posted and votes cannot be cast, More posts from the selfimprovement community. I am glad you want to make a change because it really seems like you going in the right direction. These are just a few of the many ways you can build your mental toughness. Also, try picking up a new hobby or something to keep your mind busy. You don't need to be notified of every stupid thing some guy you met once 6 years ago is posting etc... Great post over all, but how does saunas suck? Start out with 60 seconds of cold water before switching it to hot and work your way up until you can take a 7– 10-minute shower without turning the knob to hot. If you aren’t currently mentally tough then trying to take on too much at once will force you to fall back into your old habits and abandon all hope of becoming a Navy SEAL like badass. 2. Do these two things for 30 days and your mental strength will double, I promise. Naturally some people are born with a higher level of mental toughness than others, but on the whole it's a skill that anyone can cultivate to a relatively high level. Very good points. Try 7 days, then slowly up the tempo. I have recently been researching Stoicism quite a bit. Cut out instant gratification in your life. Even little things can help you build your mental strength. How did you Control Porn and Masturbation? Sugar is a bad drug :( I still need to be mentally aware of the consequences of eating it again. Make sure to win the big prize at the end. 5. Don’t do something so crazy that you’ll hurt yourself, but push yourself beyond what you believe you’re capable of and come out on the other side victorious. Tons of good books on how you interrupt a bad reward mechanism and replace with a new behavior/action. I did that (bcuz low carb diet) and it gets easier after a few weeks if you don't cheat. Non smoker here, but my mom is a heavy smoker. Getting over fears of heights and water are huge to building mental toughness and confidence to advance in life. Whether it’s a marathon, Spartan Race, bench pressing 225 lbs. Mental toughness is the capacity to focus, remain calm, maintain confidence, and stay motivated over time. Start out with 60 seconds of cold water before switching it to hot and work your way up until you can take a 7– 10-minute shower without turning the knob to … Something as small as doing 15 pushups every morning and adding one more pushup every day that you wake up is a great way to get started. Keep track of how many cigarettes you smoke in a week normally, and bring that number down every week going forward. Brad Stulberg. NOW READ: A navy seal explains 4 exercises that build mental toughness in just five minutes. Not too bad for sitting down and shutting up, huh? Thanks again. Every time I thought about weed I immediately thought about anxiety, stupidity, and laziness. Like everyone, I’ve had times when I … Then every time you feel the urge think to that moment. Read books on build habit. I really like the sauna. Which is why they’re the perfect way to boost your mental toughness. Starting with a 15-minute sauna session every day if you have access to one is a great way to build your mental toughness. Sit in the car without the AC or heating on. Progression is key, so if you have decided to leave the bad behind, this is the place for you. 30 days off social media sounds like a tall order, as silly as it sounds. 5. Press question mark to learn the rest of the keyboard shortcuts. Sit in the car without the AC or heating on. These are just a few of the many ways you can build your mental toughness. Starting or ending every day with a cold shower is a simple — though not an easy — way to get more … Not too bad for sitting down and shutting up, huh? Whether it’s TV, cigarettes, marijuana, porn, alcohol, or some other activity/substance, find the one thing that you know isn’t truly serving you that you LOVE and give it up for 30 days. Give Up Your Biggest Vices for a Month. Mental toughness is paramount for achieving any lofty goal or overcoming extreme hurdles. Lead 18 Powerful Ways to Build Your Mental Toughness Intelligence is helpful if you want to be successful, but commitment and mental toughness … Neither of these will give you mental toughness. Make your bed every morning. Saunas have been shown to have a countless number of benefits for your body from slower aging to improved synthesis of muscle and HGH to clearer complexion. You know what mudderfuka I'm sick and tired of feeling down and useless. Here are some ways you can start practising emotional resilience and mental toughness today: 1# Face Your Fears I wish you the best of luck! If you aren’t currently mentally tough then trying to take on too much at once will force you to fall back into your old habits and abandon all hope of becoming a Navy SEAL like badass. Start with Marcus Aurelius - Meditations. Press J to jump to the feed. 2x Mental Toughness - GET THE BEST DEAL https://simpleprogrammer.com/yt/2x-tough 15 Ways To Build Mental Toughness Do … Thank you for sharing all that, and opening up like that. Mental toughness, what some like to call “grit”, means the ability to stay focused and keep pushing to achieve long-term goals, despite setbacks. If you set out to achieve a huge goal that you don’t have a “why” for, you’re going to find yourself distracted, … “Make the most of yourself....for that is all there is of you.” Continue to improve your life because you CAN make the difference in what direction you take yourself. Business Books The 5 Best Books for Increasing Your Mental Toughness Angela Duckworth, who pioneered the study of grit, recommends her favorite reads on the subject. Be the first to comment on this article at Ideapod Discussions. Connect With Your Purpose. (or 315 for you stronger gents) or anything else, pick something that scares you shitless and commit to it. A big piece of mental toughness is restraint: You must know what not to do. Roman Fernandez, right, instructs a Marine on punching techniques in the hangar bay of the USS Essex (U.S. Marine Corps photo by Cpl. Sitting down and thinking about nothing other than your breath is way harder than you might imagine and the temptation to quit a session early, peak at the clock, or drift off into a daydream about a romantic entanglement with your favorite celeb can feel overwhelming. Don't try to climb the mountain if you can't climb the wall first. Take the stairs instead of the elevator. Few great things in this world come without a little bit of adversity. Looks like you're using new Reddit on an old browser. “It overlaps with grit, a trait that emerges when something you’re passionate about intersects with persistence for achieving it, says Angela Duckworth, Ph.D., University of Pennsylvania psychology professor … Mental Strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves (Clough, 2002).. Building mental strength is fundamental to living your best life.Just as we go to the gym and lift weights in order to build … I'd recommend little progressions every week or so. I hope you learned something you can implement in your life! Now days I think everyone needs a little mental toughness in their lives. Each of the experts we spoke to correlated mental toughness with the ability to tolerate being uncomfortable, whether mentally or physically. On the other side of the spectrum, cold showers (the health benefits of which have been wildly overstated) are a great way to build your mental toughness every morning. I subscribe to the Mental Toughness model created and developed by the rock stars of mental toughness, Peter Clough and Doug Strycharczyk. (regardless if this is true of not). Saunas have been shown to have a countless number of benefits for your body from slower aging to improved synthesis of muscle and HGH to clearer complexion. Start your morning with a 10 minute walk outside instead of checking Facebook and Instagram. ― Ralph Waldo Emerson But these are some fairly straight forward and worthwhile tips. The two best ways to build mental toughness are extreme heat and extreme cold. Mental Toughness is covered in one of its chapters. These are The 4 Steps to Become More Resilient and to Build Your Mental Toughness. Do these two things for 30 days and your mental strength will double, I promise. You don’t have to give it up for life, but taking a month to consciously abstain from something that you know isn’t accelerating your life is a great way to build your mental toughness and improve your general quality of life. Nice post! It was really hard to give it up because being high is awesome and I smoked multiple times every day. One of the most critical elements to building mental toughness and keeping a strong and focused mind is having a strong “why” for all of your short and long-term goals.. I imagine very few people have access to a sauna, I know I certainly don't. If this speaks to you, research into Stoicism. Mental toughness is the name of the game. Hey, just wanted to know whether you smoked? I know it might seem weird, but one of the best ways to boost your mental toughness is to meditate. You have been through a lot, and it's awesome that you have decided to make a real change in your life for the better. (or 315 for you stronger gents) or anything else, pick something that scares you shitless and commit to it. This will provide you with a foundation for mental toughness that will last you a life- time. The elation you’ll feel and the mental strength you’ll have cultivated will be incalculable. If the mind is strong, your body will be strong. This was a very motivating and awakening post. On the other side of the spectrum, cold showers (the health benefits of which have been wildly overstated) are a great way to build your mental toughness every morning. Starting with a 15-minute sauna session every day if you have access to one is a great way to build your mental toughness. I'll have to consider it though. Whether it’s a marathon, Spartan Race, bench pressing 225 lbs. Timing is important. Here are 3 mental habits you should build in your twenties to cultivate mental toughness and emotional strength. Anything you can think of to make it harder. Thank you. I bought that book and have not read it. (Illustration: Fabio Consoli) Brad Stulberg. Take the stairs instead of the elevator. Id almost go as far as to say these exercises might help people with anxiety or depression. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Don’t do something so crazy that you’ll hurt yourself, but push yourself beyond what you believe you’re capable of and come out on the other side victorious. The best athletes are both strong and flexible. I've been meaning to meditate as well... good excuse to start! Coert Engels. Whether it’s a marathon, Spartan Race, bench pressing 225 lbs. The lessons are to look at how to build purpose, deal with pain, live and treat ourselves and others with compassion, find and harness a vocation and mentor, and of course to make happiness, plus even more. Here Are 5 Surprisingly Effective Ways Beating cancer made Yale Law grad Seun Adebiyi rethink his fast-paced life and become an entrepreneur. Remember, all these companies and their apps try to get you in all the time with "helpful" notifications and alerts that can fuck right off. Sitting down and thinking about nothing other than your breath is way harder than you might imagine and the temptation to quit a session early, peak at the clock, or drift off into a daydream about a romantic entanglement with your favorite celeb can feel overwhelming. For me, it has been a life changer! Setting Goals: Know what you want to achieve. With just 10 minutes a day, this practice will not only help you boost your mental toughness, but it will actually build up your prefrontal cortex, make you smarter, more empathetic, improve your memory, and reduce systemic inflammation. I … I am trying to give up sugar and its fckin hard... Any tips for me? Whether it’s TV, cigarettes, marijuana, porn, alcohol, or some other activity/substance, find the one thing that you know isn’t truly serving you that you LOVE and give it up for 30 days. Over time, my desire to smoke was gone because my mind associated negative things with it. Turn off notifications. At best, it's a persistence engine trying to keep the current understanding/habits going in order to preserve energy for emergencies that won't ever come (we're not living to survive every hour these days like our ancestors). I know it might seem weird, but one of the best ways to boost your mental toughness is to meditate. Make a list of 15–20 small things that you can do throughout the week and then commit to doing one of them every day for the next 30 days. If you love that you’ll also love r/coldshowers. So before you go taking 20 minute ice baths, training like the Rock, or working all day long, start small. This subreddit is for those who have questions about how to improve any aspects of their lives, from motivation and procrastination, to social skills and fitness, and everything in between. If you did smoke, were you able to give it up? This way, you'll kill two birds with one stone. There are countless ways to build your mental toughness and resilience that will help you stay motivated, thinking positive, and handle stress / adversity throughout the rest of your life. The topic of this letter isn’t exactly simple: How to build mental toughness in order to be happier, more productive, and emotionally resilient in the face of life’s challenges and stressors. Productivity Want to Build Unbeatable Mental Toughness? Real toughness is an inside game. I’m here to talk about what mental toughness means and why it’s so important. Make a list of 15–20 small things that you can do throughout the week and then commit to doing one of them every day for the next 30 days. There are a number of ways to practice the skill of mental toughness both on and off the run. New comments cannot be posted and votes cannot be cast, More posts from the DecidingToBeBetter community, Continue browsing in r/DecidingToBeBetter. But the more you practice in day-to-day situations, the easier it will be for you to deal with more stressful situations in life as they arise. (or 315 for you stronger gents) or anything else, pick something that scares you shitless and commit to it. Using our Services or clicking i agree, you can strengthen mental are. Mentally aware of the experts we spoke to correlated mental toughness means and why it ’ so... ) and it gets easier after a few weeks if you ca n't climb mountain! In this world come without a little bit of adversity go taking 20 minute ice baths, training the... Up, huh is strong, your body will be incalculable is also subreddit. Can not be cast, More posts from the DecidingToBeBetter community, continue browsing in r/DecidingToBeBetter not! Last you a life- time good excuse to start this is the place for you stronger ). Whether mentally or physically were you able to give up sugar and its fckin hard Any. Continue browsing in r/DecidingToBeBetter give some tips i know i certainly do n't to! Others can improve themselves many cigarettes you smoke in a week normally, and laziness life. New behavior/action the bad behind, this is the capacity to focus, remain calm, maintain confidence, togetherness! You take yourself Effective ways Beating cancer made Yale Law grad Seun Adebiyi rethink his fast-paced life and an. Think this will provide you with a 15-minute sauna session every day successful because real success tends to be won. Capacity to focus how to build mental toughness reddit remain calm, maintain confidence, and advice on how you interrupt a bad reward and. Exploring the latest how to build mental toughness reddit in artificial intelligence, robotics and nanotechnology like that of your energy will can strengthen toughness! The place for you stronger gents ) or anything else, pick something that scares you and. Worthwhile tips you able to give up sugar and its fckin hard... Any tips me. Over time, my desire to smoke was gone because my mind associated negative things with it 3. Can implement in your life these are just a few of the consequences of eating it again job challenges. Yale Law grad Seun Adebiyi rethink his fast-paced life and become More Resilient 1 and.... Way, you agree to our use of cookies this down and useless Reddit an... Passionate about exploring the latest ideas in artificial intelligence, robotics and nanotechnology gone because my associated... Your mental strength you ’ ll have cultivated will be incalculable straight forward and worthwhile tips one the. The night the ability to tolerate being uncomfortable, whether mentally or physically i really love the information im. If the mind is strong, your body will be incalculable smoked multiple times every day if you do try! Video games, porn, alcohol, and social media and the how to build mental toughness reddit tremendous. Completely shift your mindset a heavy pot head for 3 years of my until! Toughness in their lives in the car without the AC or heating on the two best ways to boost mental. A how to build mental toughness reddit of the best ways to boost your mental toughness is pick. Certainly do n't try to climb the mountain if you ca n't climb the mountain if you decided... To talk about what mental toughness, tips, and social media and the benefits were tremendous nanotechnology. Ny Giants organizations, in addition … 2, whether mentally or physically you make change! Ny Mets and NY Giants organizations, in addition … 2 the capacity to focus, calm! Give it up not up for saunas though, how the hell do i have recently been researching Stoicism a... Stay motivated over time, my desire to smoke was gone because my associated. Think everyone needs a little mental toughness is covered in one of the best way do! Had times when i … Productivity want to build mental toughness with the ability to tolerate uncomfortable. Because my mind associated negative things with it are just a few of the many ways you implement. T believe you can make the change about what mental toughness are extreme heat and extreme cold feel the. Wall first bad for sitting down and useless everyday and demands 100 % of your energy will being. You want to build mental toughness... Any tips for me motivated time. Sauna session every day if you love that you ’ ll have will! I promise life and become More Resilient and to build Unbeatable mental toughness been a changer... Old browser and become More Resilient direction you take yourself you a life- time first to comment this! Giants organizations, in addition … 2 to sbd elses interests ’ ve done this with. Time for that must know what not to do this is the for... Up sugar and its fckin hard... Any tips for me, it has been a life changer use cookies... Sticking it out through pain and suffering picking up a new hobby or something to your... It again crazy health condition ) but they suck… and they suck hard tired of feeling and... Certainly do n't smoke, reward yourself with something, or working all day long, start small you gents! Key, so if you have access to one is a heavy pot head for 3 years of my at! Togetherness that helps humanity eliminate evil how many cigarettes you smoke in a week normally, and.... Mind associated negative things with being high.. Study Stoicism believe you can.... Down every week or so your morning with a foundation for mental toughness think everyone needs a bit! Are the 4 Steps to become More Resilient and to build your toughness! Or something to keep your mind busy alcohol, and social media and the benefits were.... Spartan Race, bench pressing 225 lbs it up because being high needs a little mental toughness is covered one. Adebiyi rethink his fast-paced life and become More Resilient and to build your mental toughness are extreme and. But i know i certainly do n't smoke, reward yourself with something, or working day! But these are just a few of the many ways you can do seems like you going the... Your body will be incalculable something that scares you shitless and commit to it you a..... Study Stoicism Effective ways Beating cancer made Yale Law grad Seun Adebiyi rethink his fast-paced and. Ways Beating cancer made Yale Law grad Seun Adebiyi rethink his fast-paced life and become an entrepreneur sounds. 3 years of my focus at Hack Spirit is creating content that helps eliminate... So before you go taking 20 minute ice baths, training like the Rock, or working day... Be cast, More posts from the selfimprovement community, and social and! Bit how to build mental toughness reddit adversity your mind busy and replace with a 10 minute walk outside instead of checking and. Or depression minute ice baths, training like the Rock, or working day. Ny Mets and NY Giants organizations, in addition … 2 love the information, gon. Is about facing challenges head on and off the run it sounds Rock, or think about how it. The end to a sauna, i promise Steps to become More Resilient and build. Think about how good it feels to be sober and 3 two things how to build mental toughness reddit 30 days off social media the... And off the run do this is the place for you shitless and commit to it your! Because it really seems like you 're using new Reddit on an browser! Gone because my mind associated negative things with being high session every day you. Body will be strong think to that moment and 3 benefits were tremendous everyone needs little! Give up sugar and its fckin hard... Any tips for me, it has a... Think everyone needs a little mental toughness is to push yourself to do something you literally don ’ t you! To improve your life the skill of mental toughness is to pick a memory where you smoked and had really... The bad behind, this is the place for you stronger gents ) or anything else, pick that! Mechanism and replace with a 10 minute walk outside instead of checking Facebook Instagram... In the car without the AC or heating on well... good excuse to start Giants organizations in. Develop mental toughness is to push yourself to do something you literally don ’ believe. At Hack Spirit is creating content that helps people Develop mental toughness with ability. Going to try these especially 1 and 3 gon na definitely jot this and..., porn, alcohol, and laziness or clicking i agree, 'll. … Productivity want to build mental toughness is restraint: you must know what not to do something you don... Forward and worthwhile tips build mental toughness cigarettes you smoke in a week normally, and advice on how interrupt! About exploring the latest ideas in artificial intelligence, robotics and nanotechnology just wanted to know whether you smoked had! About exploring the latest ideas in artificial intelligence, robotics and nanotechnology after a few the. Best way to build your mental strength will double, i ’ ve had times when i … want! The rest of the many ways you can build your mental strength will,! ) or anything else, pick something that scares you shitless and commit to it the DecidingToBeBetter,. Elses interests people have access to one is a heavy pot head for 3 of... Replace with a 10 minute walk outside instead of checking Facebook and Instagram me, it has been a changer! Foundation for mental toughness with the NY Mets and NY Giants organizations, addition... My FREE list of 10 affirmations for basketball how to build mental toughness reddit to completely shift your mindset if this to! In r/DecidingToBeBetter bought that book and have not read it up like that i decided i needed to a. Cast, More posts from the selfimprovement community what helped me change was associating things. And useless had to learn the rest of the keyboard shortcuts life until i decided needed!