© SPECIAL FORCES MENTAL STRENGTH HACKS -1 -

© SPECIAL FORCES MENTAL STRENGTH HACKS -2 -

 TH E SPE CI AL FO RCE S ARE WORLD FA MOUS …
… fo r t h e ir a bi l i t y t o de f eat th e o d d s ; w hether
th at b e b att l i ng a n d e l i m i nati ng an e nem y
fo rce great e r th a n th e i r o w n, e ng ag i ng i n
news-worthy hostage rescue situations,
undertaking covert reconnaissance in a
fo re ig n co u nt r y o r s i m pl y b y b e i n g ‘ b a dg ed’
in t he ir co u n t ry ’s e l i te f ig h t i ng u ni t s . Som e
‘ SF ’ s e le ct io n c o u r se s h a v e b e t w e e n a 0-5%
pas s rate an d ma n y p o te n ti al c an d i d ate s hav e
lost their lives trying to join this most
exc lu s iv e b an d o f w ar ri o r s.
Un do u bt e dly, i t t ake s a v e ry s tro ng t yp e of
person to take on these life or death
c h a l l e n g e s , b o t h p h y s i c a l l y a n d m e n t a l l y,
a lw a ys o n h i g h al e rt to c o u nte r an y threat
im a gi na ble . S p e ci al Fo rc e s are n o t f eared f or
their physical toughness, Olympic level
fit n es s o r fo r t h e i r l ate s t w eap o nry as m uc h a s
th ey a re f ea re d f o r t h e i r s tate o f m i n d . There
a re c o un t l e ss exa mp l e s o f o p e rato rs w h o h ave
b ee n s h o t a n d in j u re d and h av e ke p t up the
fight, continually taking the fight to the
e ne m y wh e n t h e i r b o d y wo u l d b e sc rea mi ng
© SPECIAL FORCES MENTAL STRENGTH HACKS
at them to stop and give up. We can,
therefore, look to their mental thought
p roces ses t o dis c over what ma kes thi s s p ecial
breed of hu ma n p u sh t hems el v es t hroug h hell
a nd hi gh wat er t o a cc omp l i sh their object ives .
M enta l t oug hn es s i s a bout f orci ng yours elf t o
en du re wh at you tru l y d esp is e f or l ong er t h an
you bel iev e i s p os s ibl e. I s i t fa r too t ough ?
Too fr ig hten in g? Too rep u l s i ve? Too t ed ious ?
Too depres s in g ? Too en rag in g?
H ere, you wi l l f in d men ta l cop i ng mec ha nisms
to help you with whatever daily or life
s tru gg l es a re th row n y ou r w ay. You wi l l learn
how an SF operator is tra in ed to d eal wi th
m e n t a l p re s s u re s b y i n s t a l l i n g h a b i t s a n d
ch an g in g p ers p ec tiv es throu gh out t hi s b ook.
Le a r n h o w t h e y p u s h t h e m s e l v e s t o t h e i r
l im its an d b ey on d s o y ou t oo ca n ap p l y t hi s
u ni q ue wis d om.
WH O DARES W IN S

PLANS
-3 -
 TH IS e BO O K I S A GUI DE D EDICATED TO…


…whoever may find these special forces
in s pi re d m e n t al s tre n gt h h ac ks u se f u l i n any
st a ge o f li f e ; w h e th e r y o u are a p ro f e ss ion a l
in bu si ne s s, a n ath l e t e , a stu d e n t o r i nd eed a
p o t e n t i a l o r c u r r e n t s o l d i e r. S k i p t o t h e
se ct io n o r c h a p te r t h at i s m o st re l e v an t to
y o ur o w n circ u m st anc e s as e v e ry o ne i s in a
different position mentally or are facing
d iffe re nt is s u e s an d g o al s. N o m atte r w hat
y o ur s it uati o n i s , i t i s h i g h l y ad v i s ab l e t hat
y o u s t a rt w it h th e ‘B asi c Trai n i n g ’ c h apt er as
this will give you a fundamental
unde r st an di n g o f me n ta l s tre ng t h . Th e C hi m p
Pa ra dox is e s p e c ia l l y us e ful as i t i s q uoted
mu l ti p le t i me s th ro u g h o u t t h e b o o k . There is
a l o t o f ac t io na bl e i n f o r mati o n i n th i s book
which requires thought beyond what you
read . Read th i s bo o k sl o w l y a n d l e t i t s i n k in .

Ta ke it on e pa g e at a t im e i f y o u h a v e t o.

G O G E T I T…

TAK E ON T HE 28 DAY
SH A R E t h i s e bo o k w i t h
s o me o n e w h o w i l l f i nd i t MENTA L ST RENGTH
u s e fu l u s i ng T HI S L IN K CHA LL ENGE…
UP GRA DE YOUR MIN DSE T
HERE

DISCLAIMER: This book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose mental health conditions. This book is not a
replacement for a trained psychologist and if you need to talk to someone about mental health or psychological issues, please seek professional help. Neither the authors, editors or publishers can accept
responsibility for any loss, injury or damage caused as a result of reading examples and information in this book. Nor can any responsibility be taken with regards to prosecutions or proceedings instigated against
any person(s) or company affiliated with this book. Due to the clandestine nature of the special forces, some of the information may be incorrect or it may have changed since the production of this book without
notice. Readers should be aware that links, websites and email addresses may change. No part of this publication may be reproduced or replicated by any means for third-party usage, including electronic, audio
or hardcopy. Reviewers may quote short passages from the book in a review or reference. This book contains affiliate links and adverts. All rights reserved. AUTHORED ANONYMOUSLY. 


© SPECIAL FORCES MENTAL STRENGTH HACKS -4 -


06/ BAS IC TRAIN ING
07/ Th e Comm on Denominat or
09/ Total Per spe ct ive
13/ Th e C hi mp Pa radox
15/ I nternal locus of control
17/ Habit s of the mentally
strong
19/ MIND POWER & MENTAL
P REPARATION
21/ 4 Pillars of mental toughness
22/ Th e 40% r ule
23/ Mant ra s
25/ Th e million-d ollar quest io n
26/ Attach yourself to the feeling
27/ Bank of memories
28/ Fear is usef ul
30/ Medit ation a nd mindfulness
32/ MOTIVATION & DETERMINATION
34/ Get up a nd train. Your enem y
already st arted!
35/ Th e 1% Pledg e
36/ Th insp irati on
37/ 4.5 Billion years of evolution
38/ Just do 2 minutes
40/ Self-Cont ract
42/ S UCCESS
44/ Who pla ns wins
46/ Make your be d
47/ Th e 70% sol ut ion
© SPECIAL FORCES MENTAL STRENGTH HACKS
49/ Bl uffing conf idence
50/ Th e w isdom of psych opaths
51/ Wh o watches TV thes e days?
53/ Boss vs l ea der
55/ ANX IETY, DEP RESSION & STRESS
RELIEF
57/ Positive thinking techn iques
59/ Th e H el icopter met hod
60/ 6 Thinking hats
61/ Stress brea k
62/ Every th ing is a h uma n
inven tion
63/ Rej ection therapy
65/ MILITARY TRAI NIN G & PEAK
PE RFORMANC E
67/ Th e w a rrior et hos
68/ One in 133,000
69/ Th e dis ta nce on your a rm
71/ If it ’s n ot raining, it ’s not
tra ining
73/ Never trust a th in cook
74/ Ma rch or die
76/ Mu rph y’s l aw of com bat
79/ SHARE YOUR H AC KS
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© SPECIAL FORCES MENTAL STRENGTH HACKS -6 -
 ’S P E CIAL F ORCES SELECT ION I S 1 0 % P HY SI CAL , 9 0 % M E N TAL AN D
100% CHARACTER’

No matte r w h ere in th e w o rl d t h e y m ay be, stubbornness, never taking failure for an

t h e T i e r 1 S p e c i a l Fo r c e s O p e r a t o r i s a a ns w er. Th ey f ocu s on the end goa l – t he
me mb e r o f a u ni t w h i ch e m b rac e s t h e b es t of a c t u a l j o b t h e y w i s h t o u n d e r t a ke – a n d
th e be s t . In o rd e r t o b e w e l c o m e d i n t o s a id rea l is e that the s el ecti on p roc es s is rea l l y jus t
uni t , he o r s h e m u st be of th e ri g h t f rame of a job in ter vi ew. N othi n g m ore. I t ’s n ot so me
mi n d i n o rd e r to c o m pl e t e t h e tasks ex p ect ed im p oss ib l e feat of en du ra n ce w hi c h c an only
of t he m a n d t o f a ce i n j ury o r d eat h at a be a cc omp l is hed by s u per- hu ma n m ons ter s. It
mo me n t ’s no t ic e . Th is ty pe o f p e rso n i s n ot has been completed by human beings.
fo und i n a b un d a n c e . Sel ect ion is merel y an en tra nc e ex am t o a
d r e a m c a r e e r, w h i c h f o r m a n y h a s b e e n
The re h a v e be e n v a ri o us s t u d i e s u n d e rta ken in s ta l l ed s in ce c hil dh ood.
to f in d t he co m mo n de n om i nato r b e t w een a l l
special forces members, but conclusive
e v id en ce is y e t to be f o u n d . I t d o e s n ’ t m atter
w hat t h e o p erato r ’s s o c i al c i rc u m s tanc es a re;
privately educated, poverty-stricken, an
at h le t i c b ac k g ro un d , te c h ni c a l s k i l l s , etc . …
th e S F co m mu n it y is f o rm ul ate d b y p eop l e
fro m a ll wa lks o f l i f e . Th at sai d , so m e bel i eve
th at t h o s e w ho h a ve de v el o p e d a ‘ th i c k s k i n’
f ro m a n e a r l y a g e , w h e re t h e a d o l e s c e n t
future-operator may have encountered
b u l ly in g at s ch o o l o r do me s ti c i ss u e s at hom e,
would be advantageous. But this rule of
th um b c e rta in l y do e s no t ap p l y t o al l . ‘SF se l e cti o n s hou l d b e th e fi r st thing
you t hi n k a b ou t w h en yo u w ake up, th e l ast
The re i s o n ly o ne e l e m e n t w h i c h d o e s u n i te th i ng you t hi n k a bo ut w he n y ou go to s leep
a ll me mb e r s ; th e un i t ’s e m b l e m , b ad ge or and the only thing you think about in
b eret – w o r n w it h th e u t mo s t p ri d e . Take the b et we en .’ – A n on S F Troope r
SA S w i nge d dag ge r, t h e U S N av y S eal trid en t
or Ru ss ia n S pe ts n az re d b e re t f o r i ns tance. To W hen a sp eci a l f orc es m emb er sees a c ap
th o se w ho h a v e p a sse d , t h e se l e c t i o n p roces s ba dg e or beret b el ong in g to t he s am e or a
w as m e re ly a r i te o f p ass ag e – p e rh ap s n o di ff erent s p ec ia l op erati ons un it on the h ead
d iffe re nt t o h a z in g f o r j o i n i n g th e u ni vers i ty of a s tra n ger, t hey kn ow w hat t hat p ers o n has
fo o tb al l t ea m. It i s t ake n w i th an e s s e n ce of g one th rou g h to g et it . They k n ow i ns tantly

© SPECIAL FORCES MENTAL STRENGTH HACKS -7 -

w hat t h at pe r s o n i s c a pab l e o f an d v i c e v ers a.
Thi s is wh y S F b a dg e s a nd b e re t s a re s om e of
th e m o s t s o u gh t -a fte r e n t i t i e s i n th e worl d ’s
a r me d f o rce s . Th e y sp eak v o l u m e .
The US Na v y S eal s ha ve a p h ra s e : Tra i n a s you
fig ht . Yo u ne e d to ar r iv e read y to c o m p ete,
not to merely survive. ‘Exceeding the
st a n da rd – I S t h e s ta n d ard ’. Th e m i nim um
numb e r o f p us h - u ps n e ed e d t o j o i n the U S
Na v y S eal s i s an ac h i e va b l e 4 2 i n 2 m i nut es
( a n d 4 4 t o j o i n t h e S A S ) . H o w e v e r, a
su cc es sf ul ca n di d ate w il l n e v e r trai n f or t he
mi n imu m s ta n da rd. S h o w u p to c o m p e te. A
S e a l c a n d i d at e m u s t a c t u a l l y a i m f o r 1 0 0
pres s- u ps t o ac h i e v e an av e rag e s c o re a s the
proc e s s is so c o mp e ti ti v e . B ut i n o rd e r to d o
th is , w hi l st i nc o rp o rat i n g d e c l i ne p us h-u p s ,
d ia mo n d pu sh -u p s a n d we i g h te d p us h - up s to
b u i l d u p t h e re q u i re d m u s c l e g ro u p s , a n
a dv i se d nu mbe r t o a i m f o r w h i l s t t rai n in g is
150 . Ai m ab o v e t h e t arg et t o h i t t h e t arg et.
Tra i n y o ur se l f to ac hi e v e 1 5 0 p us h - ups a nd
y o u’ ll be a bl e t o me e t t h e 1 0 0 + av e rage- to-
exc e ll e n t s t a nd ard s n e e d e d o n a s s e s sm ent
d ay t o g iv e y ou rs e l f a c o m p e ti t i v e ad v antag e.
Thi s i s h o w y o u w o ul d ne e d t o a p p ro ac h a l l
aspects of special forces selection and
tra in in g a s t hi s i s a r u d im e ntal p re re q ui sit e to
what separates the SF operator from all
ot h e rs . A s t h e S eal s say, ‘ W h e n y o u ’ re u n der
pres su re , y o u d o n’ t r is e t o t h e o c c as i o n, you
si nk t o y o u r le v e l o f t ra in i ng .’
In t e r ms o f c h a ra ct e r, y o u c an b e t h e f ittes t
per s o n in t he w o rl d , th e m o s t ac c urate s hot or
the toughest infantryman, but if you lack
ch a ra ct e r, y o u wi l l n o t be ab l e to j o i n. Take
th e Br it i sh S A S s e l e ct i o n p ro c e s s : Fo r 9 0% of
th e co u r s e , t h e m aj o ri t y o f c an d i d ate s who
failed would have done so by voluntarily
w it h dra w in g t h e m se l v e s – k n o w n as a V W. Thi s
is us ua ll y th e ca s e u p t o n ear th e en d of
se le c t io n wh ere th e d ire c t i ng staff ( D S ) w ou l d
st a rt t o s imp l y a sk t h e ms e l v e s ‘ Wo ul d I w a nt
th is t ro o pe r i n m y u ni t? ’. I f th e ans w e r is no,
th e c a nd idate w o u l d b e RT U ’ d ( re t u rned to
their original military unit) and not be
a ll o w e d t o co nt i n u e th e s el e c ti o n p ro c e ss .
© SPECIAL FORCES MENTAL STRENGTH HACKS
B ein g a bl e to g et on wel l wi th others canno t
be un d eres ti mated in the SF comm un it y as
they ten d to op erate i n sm al l 6-p ers on teams,
s o bei ng a bl e t o sh ow rel ia n ce, tea mw ork and
motivation whilst remaining unflappable,
cool , ca l m an d c ol l ec ted is m ore i mp ortant
tha n bein g th e f itt est an d t he toug hes t. If a
mem ber of th e tea m c an ’t get on wel l wit h
other s, ha ve a l a u gh a n d ma ke l ig ht of tough
s i t u at i o n s , t h e n t h e u n i t ’s o p e rat i o n a l
ca p a bil i ties ma y be c om p romi s ed . Succ ess,
t h e re f o re , l i e s i n t h e i n d i v i d u a l ’s m i n d s e t ,
con f id en ce, a n d a bil i ty to get on wel l wit h
other s. Th ere h a ve been SF recru it s in t he
p a s t w h o h a v e b ro ke n f i t n e s s re c o rd s o n
s el ecti on bu t h av e f a il ed to c omp l ete the
cou rs e f or thes e reas on s .
A TRU E STORY
Chri s Rya n , real n a me Col in A rms tron g, is a
l iv in g SAS l eg end a n d bes t-s el l i ng a uthor. He
was a team member of the famous but
di sa s trou s eig ht- ma n B ra vo Two Zero m iss ion
in th e I ra q G ul f Wa r. Hi s book , ‘ TH E ON E
T H AT G OT A W AY ’, p ro v i d e s h i s f i r s t - h a n d
a ccou n t of th e l on ges t es ca p e a n d evas i on by
a n SAS troop er or a n y other s ol d ier in hi sto ry.
H e ra n , hi ked a nd c ra wl ed over 1 8 0 miles
throu g h the I raq i d esert a fter h is u n it b ecame
compromised by enemy forces. He
u nk n owin g l y dra nk radi oac tiv e wat er to s t ay
a l i v e a n d l o s t a n e a r- f a t a l 1 6 k g o f b o d y
wei gh t. Bu t he m ade i t. The con fi den ce in hi s
a bil i ties , his ri gorou s tra in in g and hi s ment al
s treng th w ere a l l key f a ctors in his con s cious
dec is ion to ma ke the l on g- ha ul excu rsion to
the Sy ri an border an d to s a fet y wi th a hell of
a s tory t o tel l .
-8 -
 ‘ TH E BI GGE ST P RO BLE M IN LI FE IS T HAT YOU T HINK YOU S HOUL D
N OT HAVE A NY PROBLEMS ’ – TONY ROBINS
On e of t he g reate s t m e ntal stre ng t h hac ks
y o u’ ll b e a b le to a ct i o n strai g h t aw ay i s by
pu tt i ng e v e r yt h i n g i nt o pe rs p e c t i v e , an d ma n y
of t h e f o l lo wi ng h ac ks in th e b o o k w i l l aid you
to do this. This chapter covers a basic
understanding before diving deeper into
me n t a l s t re n gt h h ac ks a n d q ui c k w i ns .
A m aj or p art o f b e i n g ab l e t o p u t t h i n gs in t o
per s pe c t iv e is be i n g ab l e to t ake a ste p bac k
a n d a na ly s e a si tu ati o n . I f y o u h av e been
given some disappointing news, you will
unde r st an da bl y be sh o c ke d and u p se t. I f y ou
w e re t o s t o p a n d t h i nk ab o u t so l u t i o ns a n d
a p p l y ra t i o n a l t h i n k i n g , y o u ’ d b e a b l e t o
o v e r c o m e t h e o b s t a c l e q u i c k e r. ‘ R a t i o n a l ’
comes from the word ‘ratio’ which
rec o mm e nd s p utti ng th i n g s i n t o p ro p o rti on .
Yo u r p ro b l e m i s n e v e r t h e p ro b l e m . Yo u r
reac t io n i s t h e p ro b l e m .
Fro m t he mo m e n t y o u wa ke up to the momen t
y o u go t o s le ep, y o u r rea c t i o ns , e m o ti o ns a nd
th o ugh t s a re co m pl e t e l y yo u r o w n an d no on e
e ls e ’s . Yo u a re i n c o nt ro l . W h e n y o u c ha ng e
th e w a y y o u l o o k at t h i ng s, t h e th i ng s y ou
lo o k at c ha nge . Fo r ex a mp l e , a q u i c k h ac k to
ch a n ge fro m a p e s si mi st i c to an o p tim i sti c
mi n ds e t i s t o s to p say in g ‘ s o rry f o r b e i ng l ate’
for inconveniencing others. Instead, say
‘ th an ks fo r w ai ti ng ’. Re p l ac i ng s o rry ’s wi th
th an k y o u’s i s a q u i c k way t o c h ang e you r
me n t a l o u tl o o k .
© SPECIAL FORCES MENTAL STRENGTH HACKS
B ACK TO B A SI CS: U N DER STA ND ING
YOU R EMOTION S
Ac kn owl ed gi ng a probl em is the f irs t s tep to
solving it. Mentally strong people don’t
s up p res s t heir emoti ons . Un ders tan d in g your
own emot ion s i n a s it u ati on is im p erative to
s ol vin g emoti ona l is s u es. I t m ay be easier
s ai d t ha n d one b u t rea l is i ng wh at y ou f eel in
any given moment is a great step to
mi nd f ul n ess wh ere y ou a re a bl e to l iv e in t he
mom ent , whi ch redu ces s tres s a nd a nxiet y.
From here, y ou ’l l be a bl e to a cknowled ge
wh at is ha p p eni n g in s i de y ou r own m i nd and
a ct ac cordi ng l y.
H ere a re 8 emoti ons a n d w hat they mean to
you :
A NG ER: W hen y ou are a n gry toward s
s ometh in g, i t s hows t hat you are p a ss i onat e
about it and you believe it needs to be
c h a n g e d . A n g e r, h o w e v e r, d o e s n ’ t s o l v e
a ny thi ng . I t b ui l ds n othin g b u t c an d est roy
ever yth in g. ‘A ng er i s a n a cid that c an do more
ha rm to the ves s el i n whi ch i t i s s tored t h an t o
a ny thi ng on w hi ch it is p oured’, Mark Tw ain.
D ISCOM F ORT: Th is s how s t hat y ou are
ou ts ide of you r comf ort zon e whic h is a great
p l a c e t o b e a s y o u a re p u s h i n g y o u r s e l f
t h r o u g h u n f a m i l i a r s u r r o u n d i n g s . Yo u a r e
doing something different to your norm.
-9 -
Di s co m f o rt s h o u l d n ’ t be an exc u se n o t to take
a ct i o n . ’Di s co mf o rt i s t h e cu rre n c y o f su c c ess ’,
B ro o ke Ca s t il l o.
B I T T E RNE S S : Th i s s h o w s y o u n eed t o
heal internally and that you are holding
judgement on yourself and to others.
‘ B itte r ne s s a n d l o v e ca n ’t l i v e t o g e t h e r in the
sa me h eart . E a ch da y, we m u st d e c i d e w hi c h
one ge t s t o s t a y ’, D a ve Wi ll i s .
D I S A P P O I N T M E N T: Yo u d i d n o t g e t
w hat yo u se t o u t to ac h i ev e . Yo u d i d n o t giv e
in t o a path y a n d y o u st i l l c are ab o ut w h at y ou
fai l e d to re ce i v e . W i t h e ve ry t h i ng i n l i f e, s et
real i st ic ex pe ct ati o ns . S o m e t i m e s w e c reat e
our o wn h ea rt b rea ks t h ro ug h ex p e c t ati o n.
R ES E NT M EN T: Yo u are no t a l l ow in g
y o ur se l f t o l i v e in th e p re s e n t as y ou a re
dwelling on the past. Holding on to
res e n t m e nt i s l i ke al l o w i ng a p e r s o n y o u don ’ t
like t o li v e in s id e y o ur h o u se w i t h o u t pa y in g
ren t .
G U I LT: Yo u a re l i v i n g l i f e i n o t h e r
p e o p l e ’s e x p e c t at i o n s a n d o p i n i o n . N o
a mo u n t o f gu il t c an c h a n g e t h e f utu re. That
sa id , if y o u a re pu tt i n g o ff an ac ti o n b eca u se
of a nt ici p at e d g u il t , putt in g y o urs e l f f i rs t i s n ’t
se lf i sh , b ut n ec e s s ar y.
S H A M E : Yo u a re i n t e r n a l i s i n g o t h e r
peo pl e ’s be li e f s . Yo u a re c o m p ari n g y ours el f
to ho w o t he r s wa n t y o u to b e h av e . ‘ S h ame i s
th e m o st p o wer f ul m ast e r e m o t i o n. I t is f ear
th at w e’ re no t go o d e n o u g h ’. – B re n e B row n.
AN X IE TY: Yo u a re s t uc k i n t he pa s t or
liv i ng in t he n ea r f u t u re . Yo u c are t o o m uc h
a bo ut e v e ry t h i n g . Yo u n ee d t o re c o nn ec t t o
th e no w v ia a se r ie s o f m eans ex p l ai ned i n
mo re d e ta il i n th i s b o ok . M i n d f u l ne s s wi l l
ce rt ai nl y he l p – c o n c e n trat e o n t h e h e re and
now.
WOR RYIN G I S WO R S H I P I N G A
PRO B LE M. WO R RY I NG I S B ET T ING
AG A I N ST YOUR S E L F.
© SPECIAL FORCES MENTAL STRENGTH HACKS
I n term s of worr y, i t ’s l ike s i tti ng in a roc king
ch ai r. I t g iv es y ou s ometh in g to do b u t g et s
you n owhere. Eq u a l l y, i t ’s l ike w al k i ng a round
wi th a n open u mbrel l a wa iti ng f or i t to rain.
Worry is a common feeling which puts
p ress u re on the b ody a n d m in d. Too mu ch can
be harmful to your mental wellbeing.
H owev er, you ca n l ook at w orry l ike thi s:
- D o you h av e a probl em ? N o. = Don ’t worry
- D o y ou ha v e a probl em ? Yes . Can you do
s ometh in g a b out i t? Yes. = D on’t w orry
- D o y ou ha v e a probl em ? Yes . Can you do
s ometh in g a b out i t? N o. = D on’ t worry
E ith er y ou ca n ch a ng e a s i tuat ion , or you
ca n ’t . You n eed to be a bl e to p u t this int o
p ers p ecti ve t o g iv e y ours el f m ent a l clarit y.
Peop l e wh o g o on to becom e more su cc e ssf ul
tha n others ten d to b e thos e wh o ac cep t t h at
they c a nn ot con trol ever ythi ng an d do not
dw el l on ev en t s or other p eop l e out s i de of
thei r s w ay.
IN STA N T STRES S SU PPRESS ORS
THE AB IL ITY TO R EM AIN CA L M IS A
SU PE RPOW ER. CA L M IS CO NTAG IOU S.
Stress is a dai l y oc cu rrenc e in ev ery one ’s li fe
a nd s ome c op e b etter than others . I n t h e
ch aos of battl e, st res s i s everyw here. Th rough
the s igh ts a n d s ou n ds , your heart wi l l pump
f a st er, you r b reat hin g wi ll bec ome ra p id and
y o u r b l o o d p re s s u re w i l l r i s e . Th i s i s a l l
hu ma n. W hen dea l i ng w it h s tres s , one of t he
g reates t wa ys t o s wi tc h y ou r p ers p ec ti ve is b y
speaking to yourself with positive
a ff ir mati ons .
H ere a re a f ew to us e:
- “H ow w il l s tress i n g or worry in g a bo ut a
s itu at ion aff ect thos e a rou n d m e? Will it
hel p ?”
- “ What ca n I d o abou t the s ituat ion ? Can I
hel p ?”
- “H ow wi ll I f eel a bou t the sit u ati on in a
week , a m onth or a y ea rs ’ tim e?”
- “ This too w il l p as s ”
- “I ca n han d le thi s ”
- 10 -
- “Ev e r y th in g wi l l w o rk o u t fo r th e b e tter ”
- “I ’m gro win g s tro n ge r e v e ry d ay ”
- “I h a v e t he p o we r to ch an g e m y sto ry ”
- “I c ho o s e h op e o v e r f ea r ”
M IL I TARY ST RES S SU PPR ES S O R S
TH RO UG H RE A LI S M
In S F t rai ni ng , co m b at st re ss i s ad d re ss ed b y
ma k in g exe rc i s e s a n d trai ni ng as real i s tic a s
pos s i bl e t o pre p are th e m i n d s o f th e sol di ers
fo r w h at is to b e ex pe c te d . K i l l o l o g y i s the
st u dy o f p sy c h o l o g ic al e ff e c t s o n t h e hu ma n
mind in those who kill in combat. S.L.A
Ma r s h al l , a WW2 Ve t e ran, c o nd uc t e d re search
which shockingly stated that as little as
15- 2 0% o f f ro nt l i n e tro op s n e v e r f i re d t hei r
w eap o ns at e n e my tro o p s d uri ng c o m b at .
He n o t e d th at s o l di e r s we re p urp o s e f u l l y not
shooting at targets – people were more
w o rr ie d a bo u t ta k in g o th e r l i v e s th an l os i ng
th ei r o w n. Ho w e v e r, n e w t rai n i n g i n i tiat iv es
w e re e mp l o yed t o c o u nt e r th i s. Th e targ ets
were were changed from circle bullseye
ta rg e ts bu t c h a n ge d to s i l h o ue tte s to s i m u l ate
th e h e ig ht a n d s h a pe o f a h um an . Th i s pa ired
w it h m o re rea l i s ti c i nt e r va l d i s tanc e rap i d f i re
te s t in g m ea n t s h o o ti n g a c c u rat e l y b e c a me a
nat u ra l, a ut o mat ic rea c t io n w i t h l i ttl e thoug ht
a bo ut w hat th e s h o o t e r w as ac t u al l y s h ooti ng
at .
F i n a l l y, p a i r e d w i t h c a m a r a d e r i e t r a i n i n g ,
recruits were more effective at firing a
© SPECIAL FORCES MENTAL STRENGTH HACKS
weapon to protect comrades on the
battl ef iel d a s op pos ed t o s i mp l y c ari ng ab out
thei r own s urv iv a bi l ity. Stres s w as theref ore
a ddres s ed t hrou g h real i st ic t rai ni ng – whic h
ha s dev el op ed ov er the dec ades t o estab lis h
wh at ha s becom e the mos t rea l is tic m ilit ary
trai ni ng m ethods t o d ate to p rep a re t roops
men ta l l y f or com bat .
THE M EA NI N G O F LIFE:
SE LF- PRES ERVAT ION
The mean in g of l i f e i s a q u es ti on w hi ch h as
been pondered over since the birth of
ci vi li s ati on. W hat does i t a l l mean? You can
l ook at the q u est ion s p iri tu al l y, b iol ogi c al ly or
emot ion al l y. B ut y ou cou l d arg ue that it b oils
dow n to on l y on e thi n g: Sel f -p res erv ati on.
99% of every thi n g you do in l i f e i s to do wit h
s el f -p res ervation . I t ’s how y ou are ha rd wired
t o t h i n k a n d b e h a v e . Th e s a m e g o e s f o r
ever yon e el s e on E arth. Al mos t every si ng le
a cti on y ou an d other s take is to d o wit h
p reser vi ng t he i n div idu a l a n d the h um an race.
Even those who we may deem to be
des tr uc tiv e t ow a rd s th ems el ves w oul d be li eve
on a con s ciou s or s u bcon s c iou s l ev el th at
they a re p res ervi n g thei r min d s – i nc l uding
thos e w ho ov ereat , thos e wi th add ic tion s and
even thos e w ho com mit su ici de. O n a larger
s ca l e, w hy does a cou n try g o to war? Self -
preservation. Everyone wants to preserve
t h e m s e l v e s . Th i s h e l p s t o p u t t h i n g s i n t o
perspective. When someone is fighting
a ga in s t y ou, ju st k now this : N o on e is a gains t
you , they a re on l y f or thems el ves .
TOTA L CON TROL
The on l y thin g com p l a in i n g does i s c onvince
other p eop l e that y ou a re n ot i n c ontrol. The
moment you accept responsibility for
ever yth in g in you r l if e is the m omen t you
ha ve the p ow er to c ha ng e it.
I f y ou were u n l uc ky enou g h to f in d y ou rself in
the t erri fy in g sc en ar io of b ein g ca p ture d b y
a n enem y forc e, you mu st c om p artm entalis e
wh at you c an a nd c a n’ t con trol . You would
- 11 -
have to accept that the captors are in
co mpl e t e co n tro l o f y o u r b o d y, sl e e p and
fo o d. Yo u, o n th e o t h e r h and , are n o t total l y
hel p le s s . I n s i tu at i o n s o f s tre ss , c o n c en trate
o n t h e p e r s o n a l e n t i t i e s y o u a re i n t o t a l
co nt ro l o f a n d f o cu s o n t h e s e :
- Yo u r b e li e fs
- Yo u r att it u de
- Yo u r t h o u g h t s
- Yo u r h o n e s t y
- Wh at y o u l earn
- Ho w ma ny r i s ks y o u ta ke
- Ho w kin d y o u are to y o u rs e l f an d o t h ers
- Wh et he r o r n o t yo u as k f o r h e l p
- Ho w mu ch eff o rt yo u pu t in
- Ho w mu ch t i me yo u sp e n d w o rry i n g
- Wh et he r y o u ca re w h at o t h e rs t h i nk abou t
you
- Wh et he r y o u t r y ag a in aft e r a s e tb ac k
- Ho w o fte n y o u a p pre c iat e w h at y o u h av e
Thi n gs y o u c a n ’ t co n tro l . Yo u m u s t a c c e pt thi s
to be c o me m e nt al l y s tro n g e r:
- Ot h er pe o p l e’s t h o u g h t s
- Ot h er pe o p l e’s w o rd s
- Ot h er pe o p l e’s a c t io n s
- Ot h er pe o p l e’s f e e l i n g s
- Ot h er pe o p l e’s b e h av i o ur
I F YOU HA D $8 6 ,400 IN YO U R B AN K
ACCOUN T…
Ho w up se t w o u l d y o u g e t i f so m e o ne took
$10 f ro m y o u ? Yeah , th e y s to l e i t . Wo u ld you
b e w i l l i n g t o s p e n d a l l o f t h e re m a i n i n g
$86 ,3 9 0 t o g et i t ba ck ? No, o f c o u rse no t.
We a l l h a v e 2 4 h o u r s i n a d a y, 8 6 , 4 0 0
se co n ds . Do n ’t l e t t h e 1 0 s e c o nd s s o meon e
© SPECIAL FORCES MENTAL STRENGTH HACKS
s t o l e f ro m y o u w i t h a n e g at i v e c o m m e n t ,
a cti on or att it ude ru in y our day. You s til l have
86, 390 s econ ds l eft to l i ve. Don ’ t s p end a
s in gl e sec ond d wel l i ng on t hos e i ns i gn if icant
s econ ds i t took f or someon e to try to ruin
you r da y. Don ’t gi ve them t he s atis f a cti on.
D on’ t s w eat th e s ma l l s tu ff .
B ATTLE OF TH E E G O
IN A WA R OF EG O, T HE LOSER
A LWAYS WI N S.
E go i s on e of t he greates t m enta l en ti t ies a
hu ma n ca n overc ome. Peop l e are a l l too oft en
p reoccu p ied wi th protec ti ng thei r rep utati on.
I n a mi l ita ry s ett in g, th ere a re and al wa ys wi ll
be s trong egos where s ol diers com p ete on al l
levels to prove themselves. Although
competitiveness is encouraged during
m i l i t a r y t r a i n i n g , a n e g o t r i p c a n g re a t l y
hi nder a u ni t ’s eff orts a s it ca n c au s e ext reme
f ri cti on b etween a grou p. Us ua l l y, thos e wit h
l a rg e eg os ten d n ot to do a s w el l in S F as
thos e wh o c an rel ia bl y rema in cool , ca l m and
collected as these are the have more
des irab l e temp eram ents .
Thi s di rectl y s p rou ts from th e Chi mp Pa rad ox
t h e o r y ( ex p l a i n e d i n t h e n ex t c h a p t e r ) a s
thos e w ho hav e b ig egos tend to be u n aware
or n ot very g ood at ma n ag in g thei r inner
ch imp. I f you ha v e a bi g ego a n d want t o
con ta in it more effec ti vel y, y ou c an u s e thes e
ti p s, a l thou gh they a re ea s ier s ai d than d one:
- Let g o of t he n eed to wi n
- Let g o of t he n eed to be ri gh t
- Let g o of t he n eed to be s u p erior
- Let g o of t he n eed to wa n t more
- Let g o of y ou r rep u tat ion

- 12 -

TH E CHI M P PA RADOX I S A MIND MA NAGEMENT SYST EM
I N T E ND E D TO AC HIEVE HA PPINESS, SUCCESS AND CONFIDEN CE.
I T A L S O H AS PLE N TI FUL MILITA RY A PPLICAT IONS …
The t h e o ry, wr i tt e n b y Pro f St e v e Pe t er s, i s
us e d b y O l y mp i c ath l e t e s ( su c h as 6 x O l ym p ic
ch a mp i o n Ch r i s H o y ) a n d e l i t e m i l i t ary un it s
a li ke t o co n t rol e mo t i o n an d m ake l o g i c al a n d
rat io n al de c i s i on s .
Th e C H I M P PA R A D OX i s t a u g h t t o B r i t i s h
Pa ra c hut e Re g i me n t a n d S F re c rui ts. S i nce the
in t ro duc t io n of t h e t h e o ry, rum o ur h as i t t hat
p a s s rat e s f o r t h e p a ra c h u t e s c h o o l h a v e
in c rea s e d by u p t o 5 0 % b ec aus e m o re re cru its
a re a ble to c o n qu e r t h e i r f ears o f f l y in g or
heights, as they have acknowledged their
in n e r c hi mp, e n g a ge d t h e i r h um an b rain and
ma d e th e co n s c i o us , de c i s i v e ac ti o n to jum p
out o f t he pl a n e i n tra i ni n g ag ai n st n o t hav in g
th e co n fi d e nc e to do so.
T h e C h i m p Pa r a d o x r e v o l v e s a r o u n d t h e
co nc e pt o f ha vi n g m u l t ip l e b rai n s – eac h p art
of t h e b rai n has a di ff e re n t f un c ti o n. Th e book
fo cu se s o n t h re e b ra in s i n p art i c u l ar: Th e
ch i mp (l imb i c ) , t h e h u m an ( f ro ntal ) and t he
co mpu t e r ( pa r i e ta l ) .
Wh en y o u r bra i n de v e l o pe d i n th e w o m b, the
huma n an d t h e c h im p part s o f th e b rai n w ere
d e v e l o p e d s e p a rat e l y a n d c o m m u n i c at e t o
ea ch o th e r v i a c o n ne c ti o ns . Th e p ro b l em is
th at t h e bra in s d o n’ t a g re e ab o ut m o s t t hi ng s
b u t t h e re i s no d o ub t t h at o n e b rai n i s more
‘ yo u’ t h an t h e o t h e r – t h e h um an . Th e re i s a
co ns t a n t co n f l i c t o ve r y o u r d e c i s i o n- m ak i ng
proc e s s be t wee n th e c h i m p and t h e hum an
w it h t h e co mp u te r pro v id i n g su p p o rt f o r bot h.
© SPECIAL FORCES MENTAL STRENGTH HACKS
THE CHIM P
Thi s i s t he p art of the b ra i n whi c h c a n caus e
you to m a ke p oor choi ces i f not p roperly
ma n ag ed. I t c an be you r bes t fri end or your
w o r s t e n e m y. Th e C h i m p i n s i d e u s m a ke s
dec is ion s ba s ed on emoti on rather t han log ic,
u si ng p ri ma l u rges . The chim p i s 5x strong er
tha n the h um an b rai n ( mu ch l ike ch imp a nz ees
vs humans in the physical form) and,
theref ore, al l deci s ion p roc ess es g o through
the ch imp f irs t, m ea n in g it has the f irs t say in
a ny si tu ation . I t often ju mp s to con cl u s ions ,
thi nks in bl a ck a n d w hi te a n d i s p ara noi d and
ir rati on al . The a g enda of the c hi m p i s the
con ti nu ati on of the s p ecies a nd sel f - su rvival.
I t is d riv en by f ood, p ower, s ex, terri tory, eg o
a nd dom in an c e a n d d oes t hi s b y s hout ing,
using emotive language, dominating with
s p eed a n d v ol um e a n d w il l b e dev ious if
n e c e s s a r y. Pu t p l a i n l y, t h e c h i m p i s y o u r
s ur viv a l in s tin ct .
THE HU MA N
The hu ma n bra i n i s wh ere dec i si on s a re mad e
ba s ed on l og ic , an a l y tic s an d ration a l is at ion.
The hu ma n b ra in is ou r tr u e sel f . I n a socia l
s itu at ion , the hu ma n w il l try to und ers ta nd th e
other p er son f irs t, wi l l al l ow ex p res s ion and
wi l l l ook f or a sol u t ion by g ai ni ng i nf ormat ion
throu g h l is ten in g. It does this b y rem aining
ca l m, s eein g a diff eren t p oin t of vi ew, fi nd ing
com mon g roun d a nd a cc ep ti ng d ifferences .
- 13 -

T H E CO M PU T ER
Thi s i s o ne o f th e s tro n g e s t p a rt s o f t h e bra i n
a n d i s w he re in f o rm ati o n i s s to re d . I t i s 2 0 x
st ro n ge r th a n t h e h u ma n p art o f th e b ra in . I t
st o re s b e ha vi ou rs , rea c t io n s an d i n f o rm ati on
to b e u se d a s a re f e re n c e p o i nt. I nf o rmat ion
can b e s t o re d h e re by e it h e r t h e c h i m p or t he
huma n bra in .
M AN AG IN G T H E C HIM P W IT HIN
Thi s is w he re t he C hi m p Pa ra d ox c o m e s i n to
pl a y : A ckn o w le d g i ng t h at y o u h av e a ch imp
part o f th e bra in mean s y o u c an take s tep s to
keep the chimp brain happy and move
d ec is i on m ak i ng o n to t h e h u m an p art of the
b r a i n . Yo u c a n ’ t a r m w r e s t l e t h e c h i m p ,
in s t ea d, y o u h a v e t o co n so l e i t . W h e n you
fac e a s it uat i o n, t h e c h i m p reac t s f i rs t us in g
e mo t i o n t o ma ke i ts d e ci si o n . I t t h e n o ff ers a
su gge s te d w a y to reac t t o th e s i t u at i o n bu t
y o ur h u ma n b rai n c an s ay y e s o r n o to t he
ch i mp. I f i t a n s we r s y e s, th e n al l i s g o o d . I f it
a n sw e r s n o, t h e n y o u n e e d to m an ag e your
up s e t in ne r c h im p.
Fi r s t , y o u m u s t l i s te n t o y o u r c h i m p. A ll ow i t
to l e t o ut a l l o f i ts e m ot i o nal th o u g h ts . We
can t he n us e reas o n in g f ro m t h e h um an brai n
to justify your denial of the chimp’s
su gge s ti o n. L a st l y, y o u ca n o ff e r th e c hi m p a
reward and this is something we all do
a n y wa y – fo r ex am pl e , a t reat m eal after a
hea v y w o r ko u t i n th e g y m o r a c o ff e e or c up
of t ea a ft e r a n h o u r o f w ri ti ng e m ai l s.
A l t e r n a t i v e l y, y o u c a n r e a c t a u t o m a t i c a l l y
us in g t h e c o m put e r p a rt of th e b rai n . Try this
to w a ke up easi l y in t h e m o rn i n g : Th e m om ent
y o u be c o me a w are t h at yo u are aw ake , s wi vel
y o ur b o dy arou n d i n be d and p us h y o ur l eg s
d ow n a nd d r i ve y o u r f e e t s trai g h t t o t h e fl oor
b ef o re th e c h im p h as ti me to reac t and tel l
y o u to st ay a f e w mo re m i n ute s i n b e d w here
it like s t o b e wa rm a n d co m f y. Te l l i n g y o urs el f
y o u a re go i ng t o do t h is b e f o re y o u go t o
sle e p wil l se t a n a u t o mat i o n i n t h e c o m p ut er.
You ha v e a b o ut 5 se c o nd s t o d o t hi s b efore
© SPECIAL FORCES MENTAL STRENGTH HACKS
t h e c h i m p i s f u l l y a w a ke i n t h e m o r n i n g .
M ovin g you r f eet on the f l oor wi l l s urp ri se th e
ch imp p art of th e b rai n and you wi l l f i nd it
s ig ni f ica n tl y ea s ier to get ou t of bed as a
res ul t. Try it tom orrow mor n in g.
7 STE PS F OR COPIN G WITH
PR ESS UR E
Ste p 1 Wh en y our ch imp i s s tres sed , it
wi l l off er you un h el pf u l f eel i ng s. W hen you
a re a wa re of thi s, you ha ve recog ni s ed th at
you a re s tres s ed whi ch is t he f irs t and mos t
cr uc ia l s tep to ha n dl i ng i t.
STEP 2 is to pres s a bi g ‘ Paus e’ button
in you r ima g in at ion . Thi s w il l al l ow y ou t o
ca l m down , ta ke a v irt u al s tep bac k a n d allow
you r hu ma n bra i n to come in to t he d ecis ion
p roces s, s l owin g you r t hou gh t p roces s d own
wh ich wi ll mea n y ou c an thi nk wi th c l ari ty.
STEP 3 is es ca p e. This i s b est done if
you ca n p h ys ic al l y remov e y ou rsel f f rom t h e
s itu at ion . N o p rob l em, n o s tress . I f you are
u na bl e to d o s o, cl os e your eyes , rel ax your
bod y a nd g o i n to a wor l d w ithin you r o wn
mi nd f or a sh ort t ime.
STEP 4 is ‘ The Helicopter ’ hack which
is hel p fu l to p u t th e s tres s f ul s i tuat ion int o
p ers p ecti ve. It i s ex pl a i ned in d etai l in a l ater
ch ap ter.
STEP 5 i s p l a n . Yo u n e e d t o a n a l y s e
what you can and can’t control in the
s itu at ion . You c an a l w a ys con trol you r own
a cti ons bu t y ou n eed t o s ep arate that from
the a cti ons of other p eop l e’s c him p s . Focus
on l y on w hat you ca n con t rol .
STEP 6 is ref l ect ion an d a ct iv at ion.
Ref l ect on al l of t he i nf ormati on y ou have in
f ront of y ou an d deci de whether you wa nt t he
ch imp to m ake d ecis i on s (em oti onal l y ) or t h e
hu ma n (rati on al l y ).
Ste p 7 is s mi l e. L a u ghi ng at yoursel f is
on e of th e q u ickes t w ay s to c al m the c him p. 

- 14 -
In t ro d uc e d i n 1 9 6 6 by J ul i an Ro tte r, a l oc us of
co nt ro l is a p sy c h o l o gi cal c o ns tru c t w hi ch
b al an ce s t he ex t e n t o f w h i c h an i nd i v id ual
b el ie v e s h e o r sh e h a s po w e r o v e r th e i r l if e –
to w hat ex t e n t a p e rs o n b e l i e v e s i n ‘ f re e w il l ’.
A p e r s o n w i t h a s t ro n g   i n t e r n a l l o c u s o f
c o n t ro l  b e l i e v e s t h at t h e y c a n i n f l u e n c e
e v e nt s a n d o u t co m e s. S o m e o ne w i th a strong
e x t e r n a l  l o c u s o f c o n t r o l b l a m e s o u t s i d e
fo rce s fo r li f e ev e n t s.
Wa n t i ng t o m ake m o ne y ? Th o s e w i t h a s tron g
in t e r na l l o cu s o f c o n t ro l w i l l b e t h o s e w ho g o
out and make it – entrepreneurial types.
The s e t y pe s o f p e o p l e a re c o n f i d e n t t h at t hey
can be s uc c e ss f u l , t h e y s e e k t o l earn, they
th ri v e w he n u nd e rg o in g c h al l e n g e s an d d eal
b ett e r w it h s t re ss.
Tho s e wi t h a s t ro ng ext e r i o r l o c u s o f con t rol
w il l be p e o p le w h o be l i e ve th e y h av e l i ttl e to
no co n t ro l o v er th e i r l i f e an d th e b e st w ay to
gai n w ea lt h wo u l d be to l eav e i t to externa l
factors – buying lottery tickets in this
in s t a n ce . Th ey l ea v e l i f e e v e nts to c ha n ce,
fat e a nd t he e n vi ro nm e nt. Pe o p l e l i ke thi s
te n d t o b e l e ss suc ce s s f u l i n l i f e and t en d to
su ffe r m o re f ro m m e n t al d i so rd e rs . Th ey a re
qu i ck t o b l ame o th e r s, a v o i d re sp o n sib il i ty,
a re mo re p ron e t o s tre s s and d e p re s s i o n a n d
te n d t o h a v e a v ic ti m ’s me n t al i ty.
INTERNAL LOCUS TYPES would
e v al uat e li f e si tu ati o n s a n d l ab e l th e m in t he
fo llo w i ng w a y s :
- I a m l at e b e ca u se I d i d n’ t al l o w f or t he
t ra ffi c
- We l os t t he fo o t b all m at c h b e c a u s e we
di dn ’t p la y w e l l e n o u gh
© SPECIAL FORCES MENTAL STRENGTH HACKS
- I d idn ’ t get th e p romoti on bec au s e I d id n’t
p l an or w ork ha rd enou g h
EXTERNAL LOCUS TYPES would
ca p ti on the s a me si tu ati on s b y s tati ng :
- I a m late b eca u se the tra ffi c is bad
- We l os t th e f ootba l l m atc h bec a u se th e
ref eree wa s u nf ai r
- I d idn ’ t g et the p romotion bec aus e t he
bos s does n ’t s u pp ort m e
The t akea w ay p oin t here is a c c ou n ta bi li ty.
This method of thinking fits in with the
p a ra dig m t hat thos e wh o are men tal l y s trong
ta ke fu l l res p ons ib il i ty f or thei r own ac ti ons.
There is a very st ron g c orrel ati on bet ween
thos e who are s uc c ess f u l i n l if e a nd th ose
wi th a s tron g i n tern al l oc u s of c ontrol – t h os e
wh o bel iev e they a re the m as ters of their own
u ni vers e.
Thi s i s a l so t he c a s e i n the s p ecia l f orces
com mu ni ty. You c oul d even ca l l i t a wi nning
men ta l ity : Thos e wh o proa cti vel y g o o ut to
a chi eve as opp os ed to bei ng dorm an t and
rea ct iv e. Tho se w ith a st ron g er i n ter ior locus
a l so ten d to be l ea der s.
The US Ar my a ck n ow l edg ed t hi s by w a n t ing t o
in creas e the i n tern a l l oc us of c ontrol i n it s
recr ui ts . Thi s wa s don e b y offer i n g ch oices . By
o ff e r i n g c h o i c e s e a r l y o n , a s o p p o s e d t o
off er in g bl a n ket orders , a recru it ca n f eel li ke
they a re in c ontrol of t hei r ow n ac ti ons . Th ey
a re a t hin ki ng s ol di er a n d no ext ern al f orce is
res pon s ib le f or their c ou rag e or a c ti on on t h e
battlefield. It is down to them and their
team mat es, a n d n o one or n othin g el s e, t o
g et th e job don e a n d ac hi eve the ob ject ive.
- 15 -
The re i s al s o a s tro ng re l at i o n s h i p b etw een
l o c u s o f c o n t ro l a n d t h e a g e o f m i l i t a r y
a pp lic a n ts . Th o se w h o j o i n th e arm e d forc es
a ft e r l eav i ng s c h o o l h av e a s tro ng e r externa l
lo cu s, wh e rea s o l de r re c rui t s w h o j o i n aft er
so me l i fe ex pe ri e n c e t e n d t o h av e a s trong er
in t e r na l lo cu s as t h e y h a ve h ad to m ake m ore
lif e c ho i c e s. In f a ct , a l th o u g h S AS Res erv e
se le c t io n is o pe n to 1 8 -3 4 - y ear- o l d s , sol di ers
w ho p as s a v e ra ge aro u n d t h e l at e - t w en ti es.
Thi s is m ai nl y d o wn to th e y ea r s i t m a y ta ke
fo r a ci v i lia n t o g e t S F f i t b u t al so b e c aus e of
th e m at ur it y a s s o ci ate d w i th an o l d e r rec rui t,
© SPECIAL FORCES MENTAL STRENGTH HACKS
dev el oped th rou g h l if e exp eri enc es of making
more choic es a nd t ak i ng res p on sib il i ty.
I f y ou a re f a ci ng an x iety or dep res s i on, it may
be beca us e of a f eel i n g of l ittl e to no cont rol.
You ca n u s e thi s new ou tl ook t o h el p d evelop
a n i nt erna l l ocu s by ta ki ng ac c ount a bi l it y f or
y o u r l i f e e v e n t s . A f i r s t g re at s t e p i s b y
vol u n teerin g f or m ore res p ons i bi l ity at work
a nd p u tti ng y our s el f in more s i tuat ion s where
you ha ve to ma ke ch oices . As y ou s uc c eed or
fail, and as choices and responsibilities
b e c o m e h a rd e r, y o u w i l l b e c o m e m e n t a l l y
s trong er. 

- 16 -

The m e nt a lly s tro ng h av e d a i l y h a b i t s , oft en
d on e w i th o u t t h i nk i ng , w h i c h al l o w th em to
perce i v e a nd do th i n gs di ff e re ntl y t o attra ct
s u c c e s s . S p e c i a l f o rc e s s o l d i e r s h a v e t h i s
ex a ct m i n ds e t w hi c h c an b e i m p l e m e nt ed by
a n y o ne . Yo u j us t h a v e t o b e aw are o f thes e
hab it s an d ma ke t h e m a p art o f y o ur d a il y
rou t in e . A ri s t o t l e o nc e sa i d ; ‘ We a re w hat we
rep eat e dl y d o. E xc e l l e n ce i s n o t a n a c t b u t a
hab it .’ H e re a re a n um b e r o f h ab i t s w h i ch you
can b e gi n to i m pl e m e n t t o d ay :
T O L E R A T E D I S C O M F O R T: N o t h i n g
great i n l i fe i s w o rt h pu rs u i n g w i t h o ut the
inevitability of challenges. Respond
pos i t iv e l y. D on ’ t t ake i t o u t o n o t h e rs . That ’s
your discomfort to manage. Be kind, for
e v e r y o n e e l s e i s f i g h t i n g a h a rd e r b att l e .
Don’t disappear and let others handle a
si t uat i o n. M os t i m po rta n t l y, d o n ’ t p l ay the
v i ct i m. Ta ke c h arg e o f t h e s i t u at i o n, as s es s
th e r is ks , ma ke a p l an an d c o n t i nu e t o l ea rn .
No fa il in g . E it h e r yo u wi n o r y o u l earn . I f you
te ll y o u r s e lf t h at e ve r y th i n g w i l l b e al ri g ht in
th e e nd , a nd b e l ie v e i t, y o u w i l l h av e c on trol
ov e r y o ur mi n d .
P R A C T I S E G R AT I T U D E : G r a t i t u d e i s
fan t a s t ic f o r m e nt al w e l l b e i n g . Wri t e d own
th re e t h in gs y o u are g rat e f ul and t h ank f ul for.
D o n ’ t t a ke t h e s e t h i n g s f o r g ra n t e d . Th i s
exe rci s e w ill h e l p yo u re m a i n p o s i t i v e a n d
mo re li ke l y to f o c u s o n w h at m atte rs m os t. I t
sh ie ld s y o u fro m n e g at i v i ty and re w i re s your
b r a i n . Pr a c t i s i n g g r a t i t u d e h a s a l s o b e e n
shown to improve sleep and boost self-
e s t e e m. Tr y it to d ay.
© SPECIAL FORCES MENTAL STRENGTH HACKS
B E ST U B B O R N LY P E R S I ST E N T. D o n ’ t
ta ke no for an a n s wer. There is no need to b e
100% stubborn, but if you are totally
mot ivated t o meet y ou r g oa l s and ha v e m et a
hurdle, there are subtle ways to keep
p u shi ng . You c an ma ke som e c ha ng es and tr y
re s u b m i tt i n g . E x p l a i n t h e rat i o n a l e b e h i n d
you r work . Lear n more a bout t he su bjec t area
b e f o re p u s h i n g f o r w a rd a g a i n . D o n ’ t l o s e
f a ith. There i s n o su c h t hin g a s ‘c an’ t ’: Try and
l ea rn as you go, f i n d s om eone w ho c an teach
you or p l a n . When doi ng somet hi ng you’ve
n ot d one b ef ore, keep a n op en min d . The
on l y t hin g that c an st op you, i s y ou .
ACCEPT CHA L L EN G ES : Don’t give up
a fter t he f i rst h urdl e. Su c ces s i s n ’t i m med iate.
Lea rn t o b ou nc e ba ck . Look at th e b ig p i ct ure.
Tou gh ti mes w il l c ome a n d go, but s ti ck ing i t
o u t t h ro u g h a d v e r s i t y w i l l s t re n g t h e n y o u
m e n t a l l y. G reat t h i n g s n e v e r c a m e f ro m
com f ort zon es . If i t d oesn ’ t ch al l eng e y ou, it
doesn’t change you. A smooth sea never
ma de a s ki l l ed s a il or.
MAKE PEACE WITH THE PA S T:
D wel l in g on t he p as t does n’ t s ol v e any th ing.
I n st ea d, be in th e momen t an d l ook toward
the f u tu re. N ever be a pr is on er t o the p a st – It
was a lesson, not a life sentence. Stop
ch eat in g on y ou r f u tu re w it h y our p a st. It ’s
over.
PIC K YOU R BATT LES. Some battles are
n ot w orth you r tim e. Pi ck b attl es t hat a re b i g
en oug h to matt er an d s ma l l en oug h to win. Is
thi s worth y our t ime or is t here s omet hi ng
more important which requires your
a t t e n t i o n ? M o re o f t e n t h a n n o t , p e a c e i s
- 17 -
b ett e r t h an be in g ri gh t . If n e e d b e , p rep a re
a n ex i t st rat e gy and d o n ’ t s w eat th e s ma l l
st u ff. Wa lk a m il e to a vo i d a f i g h t , b ut w hen
one s t a rt s, d on ’ t b ac k do w n an i nc h .
S E T A SI DE A LO NE T IM E: S o l i tu d e c an
help personal growth, productivity and
creat iv i t y. Q ui e t i s a beauti f ul th i ng . ‘ Bei ng
a lo n e h a s a po w e r th at v e ry f e w p e o p l e c an
han dl e’, St e v en Ai tc h is o n .
STAY TR U E TO VA LU E S : D o n ’ t h a v e
t ro u b l e t a k i n g re s p o n s i b i l i t y. D o n ’ t b l a m e
ot h e rs . D o n’t p o in t y o u r f in g e r at o th e rs w hen
something goes wrong. Aligning your
pri o r it i e s w i th y o ur be l i e f s, e v e n w h e n t hey ’re
not po pu la r, t a ke s i n ne r st re ng t h . I nte g rity is
ch o o s in g y o ur t h o u g h t s and ac ti o ns b ased on
v a lu e s rat h e r t h a n p e rs o n al g ai n .
ACC EPT FU L L R ES P O N S I B I L I TY: B e a
p ro d u c t o f y o u r d e c i s i o n s . Fo c u s o n y o u r
e ffo rt s. A c ce p t c r it i c i s m, ac k n o w l e d g e y ou r
own flaws and don’t keep scores. ‘The
moment you accept responsibility for
e v e ry t hi ng in l i f e i s th e mo m e nt y o u g ai n the
pow e r to c ha n g e i t ’, H a l E l ro d .
LE AR N FR O M M ISTA K ES : Don’t make
t h e s a m e m i s t a ke o v e r a n d o v e r. Wr i t e a
ref le c t iv e pla n to s to p the s a m e m i s t a ke s f rom
hap pe ni ng in t h e f ut ure . Yo u r m i s take s d on ’t
d ef in e y o u . Th e y d o n ’ t d e f i n e y o u r c h arac ter.
Do n ’t c a r r y yo u r mi st akes aro u nd w i t h you .
In s t ea d, p la c e t h e m d o w n an d u se th em as
st e ppi ng st on e s to rai s e y o u r m e n t al s tate.
Making mistakes is better than faking
per f e ct i o ns . Yo ur be s t t eac h e r i s y o u r l a st
m i s t a ke . W i n s t o n C h u rc h i l l o n c e re m a r ke d
© SPECIAL FORCES MENTAL STRENGTH HACKS
t h at ‘ S u c c e s s i s s t u m b l i n g f ro m f a i l u re t o
f a il ure wi th n o l os s of en thu sia s m .’
D O N ’ T B E G F O R AT T E N T I O N : Yo u r
eg o does not n eed f u el l in g. B e s o foc us e d on
you r own goa l s t hat t he op i ni ons of others are
tota l l y i rrelev a n t. D on’ t rel y on others to f orm
you r i dent ity. Your m ood a nd s tate of mi nd
s hou ld n’ t ch an g e d epen di ng on w ho y ou are
wi th. Rea l is e that w hat y ou d o is i mp ortant t o
you a n d d on’ t w orry a bout fi ttin g in . Find
g rati f ic ation f rom wi thi n.
SURROUND YOURSELF WITH THE
RI GHT PEOPL E: Don ’t s ac ri fi c e y our ti me f or
p eop l e who w ou l dn’ t d o the s am e f or you.
Don’t spend time and money trying to
impress people you don’t care about.
Fr ien ds hip is imp orta n t f or men ta l s trengt h
a nd wel l bei ng . I t i s a s ou rce f or con struct ive
cr iti cis m a n d op p ortu n it ies . There are always
p eop l e w ho c a n hel p in tim es of need . Find
thes e peop l e. Fin d a men t or.
D E L AY E D G R AT I F I CAT I O N : Ev e r y o n e
wa n ts t o b e rewa rded i n stan tl y, bu t f ocus on
wh at need s to be don e a n d ha v e f ait h in
ti min g . Su cc es s ta kes ti m e a nd s a crif ice. Be
p re p a re d t o m a ke b o t h . D o n ’ t g i v e i n t o
tem pt ation s . D on’ t g iv e u p eas i l y or q uic kly.
Show u p even wh en no on e ap p l a u ds you fo r
it . ’The a bil i ty to d is c ip l in e yours el f to d elay
g rati f ic ation in th e s hort term i n ord er t o
en joy g reater rewa rds i n the l ong term is t h e
in di sp en s ab l e prerequ i s ite f or s u cces s ’, Bri an
Tra cy. ‘D is c ip l in e is c hoos in g b et ween wh at
y o u w a n t n o w a n d w h a t y o u w a n t m o s t ’,
Ab ra ham L i nc ol n. Dis c ip l in e i s a c ore mil it ary
va l u e.

- 18 -



© SPECIAL FORCES MENTAL STRENGTH HACKS - 19 -

© SPECIAL FORCES MENTAL STRENGTH HACKS - 20 -
 ' I T A L L BE GI N S AN D E NDS I N YOUR MIND’
Ne u ro l o g is t s f ou n d, o n be h al f o f t h e U S Na v y,
th at su cc e s s f ul Na v y S eal B U D S c an d id ates
us e d f o ur ma i n m e n t al st re n g th m e c h an is m s
to help them prepare for the selection
proc e s s . Th is i s wh at i s k n o w n as th e 4 Pi l l ars
of M e nt a l To u g h n e ss as i s t aug h t t o al l new
Sea l BU D S a pp l i c a n t s.
S E T T I N G GOA L S
A s o p po s e d t o s e e in g t h e b i g p i c tu re al l the
tim e , S ea l ca n di d ate s we re s u c c e ss f u l if they
could laser-focus on short-term goals to
co mpl e t e th e c h a l l e n ge s th e y f ac e d at BU D S.
The y fo cu s e d o n o n e t a s k at a t i m e a n d
e s s e n t i a l l y i g n o re d t h e p a r t o f t h e b r a i n
telling them to worry and quit as they
proactively approached each stage as a
se pa rat e e n ti t y, t o av o i d g e tti ng o v e rw h el m ed
b y t h e e n t i re t y o f t h e w h o l e e v e n t . Th i s
se gme n t at i o n te c h n iq u e is c o m m o nl y re f erred
to a s ‘ Eati ng t h e e l e ph ant ’ – o ne b i te at a
tim e .
M EN TA L VIS UA L IS AT IO N
B y v is u a li s in g a sc e n ar i o, y o u are p rac ti c in g it
in your mind. See it, feel it, achieve it.
Visualisation techniques may seem very
si mp le y e t t o t al l y i m pl au s i b l e as y o u m ay not
kn o w i f y o u a re d o i n g i t ri g h t . Th e tri c k is t o
slo w t hi ngs do w n a n d fe e l y o urs e l f g oi ng
th ro u gh th e m o ti o ns . An al y s e y o ur te c hn iq u e
a n d i mpro v e o n e r ro r s i n y o u r m i nd . I ma gi ne
d oi n g t he t as k w ro n g t h e n c o rre c t i ng y o urs el f
to p re pa re f or t h e u n pre d i c t ab i l i ty o f your
© SPECIAL FORCES MENTAL STRENGTH HACKS
challenging tasks. This substantiates the
con n ecti on betw een the bod y a nd the mind .
Thi s w il l h el p Sea l c a nd id at es w hen it c omes
to u n derw ater emergen c y p roc edures wh ils t
bei ng attac ked by th e direc ti ng s ta ff ! G oing
throu g h the m otion s of wh at t o do w hen your
res pi rator i s di s con n ect ed bef ore the event
wi l l hel p rein f orc e ca l mn es s at that m oment
of c haos .
POS ITIV E S EL F TA L K
Peop l e ten d t o tal k to them sel v es at aro und
800-1600 words a mi nu t e wh ich i s very fas t.
Seal ca n did ates u se this t o t hei r a d van tage b y
u s i n g p o s i t i v e s e l f - t a l k a n y w h e re , a n y t i m e .
Seal s w il l rem in d t hems el v es that s el ec tion i s
merel y a c our se wh ich m an y p eop l e h ave
p a ss ed. It c an be don e. A c ons ta nt stream of
p os iti ve s elf - ta l k s er ves as a p ers i stent nud ge
to keep g oin g .
A ROU SA L CON TRO L
O ur b odies rel ea se corti sol and endorp h ins at
ti mes of s tres s. I t ca u s es p al m s t o sweat ,
hearts to p um p ha rd er and norm al b od ily
function to cease. The 4x4 breathing
tec hni q ue is t au g ht to Seal s to c oun ter t h ese
eff ec ts . To m im ic you r hea rt rate at its n ormal
resting speed, employ the following box
met hod: I n ha l e for fou r s econ d s, h ol d f or f our
s econ ds , ex ha l e f or f our s ec onds fol l ow ed b y
a hold for four seconds: 4x4x4x4. It is
recom men ded to rep eat f or 5 min u t es .

- 21 -
 J E SS E I TZLE R I S AN AM ERICAN ENT REPRENEUR…
He lea r ne d t h e 4 0 % r u l e th e h ard w ay. H e
e mpl o y e d an ex- N av y S eal , n o w b e st- sel l in g
a u th o r, Da v id G o g g i ns , t o c o m e an d l i v e w ith
hi m fo r a mo n th i n h i s o wn h o m e .
To s ta rt w it h , G o g g i ns as ke d J e s s e t o do a s
ma n y p ul l- u ps as p o ssi bl e . 8 w as th e m ax . ‘ Try
a ga i n’, s a id G o g g i n s. J e sse f o l l o w e d w ith 6,
th en 3. He w a s ex h a u st e d and h i s arm s were
w eak .
G o gg in s s ai d, ‘ We ’re n o t l eav i ng h e re u ntil
y o u do 1 0 0 m o re ’ – a mean f eat o f p hys i ca l
and mental endurance. But sure enough,
J e ss e m an a ge d i t al l , 1 at a t i m e , d e sp it e hi s
mi n d a nd b o dy re que s ti n g t h at h e ’ d s top and
res t .
G o gg in s s t at ed t h e ru l e to J e ss e w h i c h al l
Na v y S eal s a re t aug h t: Wh e n y o u th i nk y ou’re
d on e ; ti re d, ex h aus te d , w ant t o q ui t – y ou a re
real l y o n ly 40 % t h e re . Yo u h a v e a re s er ve of
60% le ft in t h e t an k .
© SPECIAL FORCES MENTAL STRENGTH HACKS
The b ra in ca n hel p p rop el y ou t h rou g h t imes
of d iffi cu l ty bu t , equ a l l y, it ca n keep y ou b ack.
I t ’s a s u rvi va l mec ha n is m, ca us in g you to st op
b e f o r e y o u g e t t o y o u r r e s e r v e s . I t ’s a n
u n t a p p e d re s e r v e o f e n e rg y – t h i n k o f a
ma rathon r un n er hittin g the wa l l . When your
bod y wa n ts y ou to qu i t, keep p u shi ng to find
you r tru e l i mit s an d ca p a bi l iti es.
You ca n f in d out m ore a bout J ess e I t zler's
exp erien c es wi th D a vi d Gog gin s in his b es t-
s el li ng book , L IVI N G WI TH A SE AL ▶︎ w h e re h e
re c a l l e d h i s m o n t h ’s e x p e r i e n c e s . E q u a l l y,
read David Goggins’ best-selling
a ut obiog ra p hy ‘ CAN ’T HU RT M E ▶︎’ f or a t ruly
in s p irat ion a l st ory of a n ob ese y oung man
wh o wen t on to pa s s N a vy Sea l B UD S, Army
Ra n ger, a nd Ai r Force Ta c ti c a l Ai r Controller
s el ecti on a n d tra i ni n g. He a l so hel d t he world
record for press-ups: 4,030 pull-ups in
s even teen hou rs !
To reiterate, when you r bod y i s tel l i ng you t o
q u it, you a re onl y at 4 0 % of y ou r ca p a bi l it ies. 

- 22 -
 M A NT RA LI T ERALLY M E ANS ‘MI ND PROT ECT ION’
I t i s a re p e at e d w o rd o r p h ra s e t o h e l p
mo t i v at e an d in s pi re y o u. Yo u c an us e it to
a ffi r m t h e wa y y o u w a n t t o l i v e y o ur l i f e.
Ma n t ra s h a v e be e n u se d f o r th o u sand s of
y ea r s t o h e lp pe o p l e to f o c us o n p o sit iv e
out co me s b y re i n f o rc in g a c o ns tru c ti v e s tate
of mi nd . By s t ati n g a w o rd o r p h rase o ut l oud
or in y o u r h ea d , i t c a n g iv e y o u a p e rsp ect iv e-
sw it ch t o ai d yo u r f o c u s to th e j o b i n ha n d.
You m a y co m e up w i th m ant ras f o r d i ff erent
sce n a ri o s t o h e l p put t h i ng s i nto p e rs p ect iv e,
b u t ma nt ra s a re us u al l y ve ry p e rs o n al so y ou
ma y n e e d t o ex p e ri m e n t w i th s o m e t o s ee
w hat w o rks f o r y o u .
Ma n t ra s c an b e u se d si l e n t l y w i t h m e d i tation
to aff i rm y o u r de s ire d w ay o f t h i nk i ng , b ut an
SF re cr ui t ca n us e a ma n t ra to h e l p p u sh t hem
th ro u gh t he p ai n ba rri e r b y re m i nd i n g them
w hy th e y a re t h e re . I t i s v ery p o w e rf u l . You a re
prob ab l y a l rea dy u si n g m an t ras to a c ertai n
ex t e n t bu t y o u m ay wa n t to p ro ac t i v e l y revi s it
yours to help you manage your negative
e mo t i o ns .
AL M OST E V E RY M I L I TA RY U N I T HA S A
M AN T RA , A SLO G AN .
So m e are s o p o w e r f u l a n d t h o u g h t- p ro v ok in g
t h at t h e y a re f a m o u s . Th e y re p re s e n t t h e
uni t ’s m e nt al i t y, wa y o f c o l l e c ti v e th in k in g,
e t h o s a nd co re v al ue s . Yo u m ay h av e hea rd
of :
• Wh o d are s w i n s – S A S
• Th e o nl y eas y d a y wa s y e s t e rd a y – U S N a v y
S ea ls
• Oo ra h ! – US M ar i n e Co r ps
© SPECIAL FORCES MENTAL STRENGTH HACKS
• Ra n gers lea d t he wa y – U S Ar m y Ra ng ers
• Get s ome! – 3rd B att al i on , 5th M a rin es, US
M ar in e Cor ps
• B etter t o d ie th an to b e a c oward – The
B rit is h Gu rk ha Reg im ent
• K n o w l e d g e g i v e s s t re n g t h t o t h e a r m –
B rit is h Arm y I n tel l i gen ce Corp s
• B e the bes t – Br iti s h Ar my
• D eat h f rom abov e – 7 th B omb Wi ng , US A ir
Force
• Learn to suffer without complaining –
Kam p f sc hwi mmer ( Germa n eq u iv a l en t t o US
N av y Sea l s )
• Com e a nd ta ke  them ! – The l i ne f rom t he
2007 f il m ‘ 300’, d irected b y Zac k Snyd er,
wa s the motto f or th e Greek 1 Arm y Corps
( n o w d i s b a n d e d ) o u t o f re s p e c t f o r t h e
Sp a rta n K in g Leon i das a nd the bra ve 300.
The 300 s up p os edl y res p on ded t h is way
wh en a s ked by t he Pers i ans to l ay down
thei r w ea p on s at the Battl e of Therm op yl ae.
IN THE BRITISH PARACHUTE
RE GIM E NT…
…b ef ore mil l i n g ( a bru ta l 1 - min u te b oxing
match p itt ed ag a in st a n op p on ent of a s imi lar
s ize an d wei gh t), recr ui ts a re gi ven a very
in ten s e ma n tra t o reca l l . Th e p ara- in struct ors
a sk , ‘ What ma kes the g ra s s grow? ’ i n wh ich all
recr ui ts res p on d by s hou ti n g ‘ Bl ood! Bl oo d!
B l o o d ! ’ at t h e t o p o f t h e i r v o i c e s . ‘ W h at
m a k e s t h e g r a s s g r o w ? ’… ‘ B l o o d ! B l o o d !
B lood !’ This in ci tes ag g res s ion to hel p t he
recruits reach the right mindset before
com bat . I t s tat es that th e en v iron men t will
ben ef it b y s pi l l i ng the bl ood of the en emy. In
order to hel p, you mu s t p rov id e p ai n. Of
- 23 -
co ur s e , The Pa ras, as w i th any e l i te mi l i tary • 1% b etter ever y da y
uni t , s pe c i al i s e s i n ex tre me v i o l e n c e . Thi s i s • Car pe D iem (Sei ze the da y)
jus t o ne w ay t h e y i n st al l c o m b ati v e n e ss i nto • I c an a n d I wi l l
th ei r re c ru it s. ’ Wh at ma ke s t h e g rass g row ?’… • E xp ec t n othi ng a n d ap p reciat e ev ery thing
‘ B lo o d ! B lo o d ! B l o o d !’ • Create a l i f e you ca n be p rou d of
• D on’ t l et yes terda y t ake u p a ny of t od ay
• D on’ t g iv e u p wh at y ou wa nt the most for
wh at y ou wa n t n ow
To b e ne fit yo u , a ma n tra a c t s a s y o ur p er s on a l • D ie w ith mem ori es not d ream s
slo g a n, t he w o rds y o u l i v e b y. H e re are a f ew • Great th in gs take ti me
ex a mp l e s y o u m ay wi sh t o e m p l o y. O r i nd eed, • I a m enou gh
fee l f re e t o c o m e u p wi th y o u r o w n. B ut nex t • B e s tron g en ou gh to s tan d al one, s mart
tim e yo u e nc o un te r h ards h i p, b e su re to f a l l en oug h to kn ow w hen y ou need hel p, and
b ac k o n y o ur p e r so na l ma n t ra t o real i g n y our brav e en oug h to as k f or it .
per s o n a l p hi lo so ph y t o g et y o u th ro ug h . • I a m pres en t now
• Feel th e f ea r an d d o i t a n y wa y
• Fo rt une f av o u rs t h e b ra ve • Al l c ha ng e t akes pl a c e ou ts id e the comf ort
• I a m a wa rr io r, n o t a w o r ri e r zon e
• I a m t h e ti p of th e sp ear, t h e o utc o m e of the • Feel in gs a re not f a ct s
batt le . I a m t h e de c i di n g f ac t o r • I n hal e t he f u tu re, ex hal e th e p a st
• Li fe i s t o o s h o rt to spe n d i t at w ar wi th • D o or die
my s e l f
• I w il l n o t re tur n u nt i l I f in i sh w h at I c ame f or

© SPECIAL FORCES MENTAL STRENGTH HACKS - 24 -


’ I F YO U REC EI VE D $ 1 M ILLI ON FO R COMPLET ING T HIS TA S K ,
CO U LD YOU DO IT ?’
Hu ma n s a re nat u ral c ata s tro p h i s ts an d are
oft en qu ick t o tu rn th e i r atte n t i o n t o al l of the
d i f f i c u l t a s p e c t s o f a t a s k , h o w e v e r, t h i s
mental strength hack gets you to totally
change how you’d view a challenge. It
ch a n ge s y o u r m in ds e t. S u d d e n l y, i m p os s ib l e
b ec o me s po s s ib l e a n d it f o rc e s y o u to thin k
th at y o u ca n ac c o m pl i s h w h at y o u w ant , no
matt er wh at i t t ake s.
Yo u c a n a p p l y t h i s s i m p l e q u e s t i o n , a l s o
e x p l o re d i n t h e C H I M P PA R A D OX , t o a n y
numb e r o f s c e n ar io s ; f ro m l o ng - te rm t rai ni ng
fo r a s p e cia l f o rc e s s e l e c t i o n to c o m p l etin g
mi li t a r y ba si c tra i ni n g in t h e m e d i u m - t erm or
co mpl e t in g a 1 . 5 mi l e r un f i t n e ss t e s t in the
sh o rt - t e r m .
The u nd e rl y i n g t he m e h e re i s s e l f - d i s c i pl i n e –
th is me nt al s t re ng th h ac k no t o nl y re i n forc es
© SPECIAL FORCES MENTAL STRENGTH HACKS
you r des ire to com pl et e y ou r g oal , or even
ma ke i t seem ea si er, b u t i t hel p s you t o
u nd ers ta nd you r own m oti vation s f or it . A sk
you rs el f , “Are y ou l ook in g f or excu ses to fail ?”
I f you a ns wered ‘ yes ’ t o the q u esti on y et are
s til l p rocra s ti natin g to rea ch you r goa l , th en
you a re l ook in g f or excu ses to f ai l . You are
n ot bein g s el f- di s cip l i ned . I f t hi s is the case
then you may not be as serious as you
thou g ht a bou t you r g oa l a nd you n eed t o as k
you rs el f why you wa nt to comp l et e that g oal
in t he f ir s t p l ac e.
The inner voice telling you not to do
something often overpowers that which
rea l is es a l l of t he g ood i t m igh t br in g. Re-
tu n e thes e voi ces w it h thi s ha ck s o the latter
s h o u t s l o u d e r. C o u l d y o u d o t h i s f o r $ 1
M il l ion ?

- 25 -
 ’ VI S UALISATI O N IS TH E MO ST POW ERFU L TOOL YOU HAVE IN
YOU R ME NTAL ST RENGTH A RSENAL ‘
You pro b ab l y al read y d o i t – y o u’ v e i m a gi ned
y o ur se l f c ro ss in g th at f i n is h l i n e , m ak i ng t hat
first $1 Million or summiting that 8000m
mo u nt ai n. H o we v e r, yo u m ay b e g o i n g ab ou t
v i su a li s i ng i t a l l w ro ng .
Thi s is wh at t h e B r i ti sh A r my i s t ea c h i n g: El i te
B ri t i sh a r m e d f o rce s teac h ne w re c rui t s how
to gain mental strength by attaching
th em s e lv e s t o t h e f e e l i ng o f b e i n g s u c c ess f u l
– im a gin in g ‘ Pa ssi n g o u t ’ aft e r f i ni sh i ng t hei r
selection and training, rather than only
im a gi ni ng s e ein g th e m se l v e s at t h e e nd .
Yo u have probably heard of lifestyle
ma r ke t i ng w h ere by a b u si ne s s ap p eal s to it s
target audience, not by saying what its
prod uc t ’s f eat ure s are , bu t h o w i t w i l l m ake
y o u fe e l . “ Ha v in g th e ne w e st Ap p l e i P hon e
w it h ‘A ni mo j i ’ w i l l m ake m e f e e l h ap p y” –
A pp le a re v er y g o o d at th i s. A b rand wou l d
w an t t o a ppeal to a pa rti c u l ar l i f e sty l e by
fo cu si ng in o n a se t o f in te re sts , o p i ni o ns and
id ea s t hat th e ta rg e t m arke t c an re l ate to.
Fu rt he r mo re , a bran d fo c uses in o n th e target
m a r ke t ’s w o r r i e s , e t h o s a n d a s p i rat i o n s i n
o rd e r t o o ff e r a s o l u t i o n t o a i d t h e m i n
a ch ie v i ng t h e i r g o al s . Yo u ne e d t o do t he
sa me w i th y o u r s e l f a n d y our g o al s.
© SPECIAL FORCES MENTAL STRENGTH HACKS
I t ’s n ot a bout i ma g in in g th e ‘ f eat u res ’ of your
g oal . Don ’t t hin k ab ou t wh at you cou l d spend
you r mon ey on i f you created a s uc c essf ul
bu s in ess . I ns tead , u s e this men tal strength
ha ck to s el l you rs el f the d ream by atta ch ing
you rs el f to the f eel in g of bei ng rich .
M ost i mp orta n tl y, a p pea l to al l f iv e s enses
and target three to five keywords which
a p pea l to y ou r g oal s to create a p owerf ul
emot ion . Ma y th at be ha p p i nes s , t ran q uillit y,
con f id en ce, exc item ent or adored to n ame a
f ew. I t i s f a r more p ower f ul t o feel them t han
to s i mp l y s ee t he en d res u l t. Ca re ab out th e
ben ef it s, n ot the f eatu res . I t wi l l con s tantly
remi nd you of the ‘w hy ’.
One of the SAS Who Dares Wins TV
p ro g ra m m e j u d g e s a n d c o - a u t h o r o f S A S :
W HO DARE S WI N S: L E AD ER SHI P SE CRE TS O F
TH E SP E CI AL FO RCE S , O l l i e O l l erton (an ex-
SBS operator), explains how he attaches
hi ms elf to a p oi n t bey on d the ext rac tion on a
special forces mission. He’d call it ‘the
rewa rds of ou r s uc ces s ’. He w ou l d i m a gine a
g reat n ig ht ou t w ith f rien d s, a f a nc y meal or
s im pl y a hug wi th hi s g irl f rien d. He goes on to
exp l ai n “I t w as n ’t en ou g h ju st t o see t hes e
rewa rds . I fou n d i t h el p ed t o att a ch emot ion
to ea ch f an ta s y…” You ca n d o t he sa me. 

- 26 -
 ’ I F YO U CAN I M AGI N E I T, YOU CA N AC HIEVE IT ’
Vi s u a l i s at i o n i s o n e o f t h e m o s t p o w e r f u l
th in gs y o u h a ve in y o u r ars e n al f o r m enta l
st re n gt h. Wh e n y o u f i n d y o urs e l f i n a new or
stressful situation, your brain will
a u to m at i ca l ly t ry to f i n d a s i m i l ar si t u at ion in
y o ur ‘ba nk o f me m o r ie s ’ as g ui d anc e abou t
how t o c o nd uc t yo u rs e l f .
Vi s u al i sat io n ‘ h ac ks ’ t hi s a u t o m at i o n a s it g ets
you to create strong, repeated mental
i m a g e r y. Th e S h a o l i n M o n ks i n C h i n a u s e
v i su a li s at i o n t o h e l p th e m l earn Kun g Fu . They
im a gi ne th e mse l v e s u s in g t h e i r m art i al arts
s k i l l s , g o i n g t h ro u g h t h e m o t i o n s s o t h at
w he n it co m e s t o u se th e m f o r real , t h e s k i l l s
a re a c ce s s e d qu i c k l y in t h e b rai n , al l ow in g
t h e m t o a p p l y t h e i r Ku n g Fu l i ke s e c o n d
n a t u r e . R e l a t i n g t o t h e C h i m p Pa r a d o x ,
ex p la in e d i n a n ear l i e r ch a p t e r, t h e m o nks a re
a dd in g a n au t o mat io n to t h e c o m p ute r p a rt of
th e b ra i n read y f o r i ns tant ac c e s s . Thi s i s
w he re mu s c le m e m o ry i s st o re d .
You kn o w t h at vi sua l i sat io n w i l l b e o f b enef it
to y o u wh e n y o u real i se y o u w ant to con trol
th e wa y y o u a c t i n a p a rti cu l ar s i t u at i o n. U s in g
v i su a li s at i o n, p e o p l e h a v e b e e n ab l e to fa ce
th ei r f ear s – o f h e i g h t s o r o p e n w at er, f or
ex a mp l e . Yo u c an use th e f o l l o w i ng t e c h ni q ue
to he lp y o u to o :
© SPECIAL FORCES MENTAL STRENGTH HACKS
- Rel a x th e b ody. Sp en d f i ve mi n u tes t aking
deep breaths and sitting quietly,
u nd is tu rbed .
- Pic tu re y ou rsel f i n the s tress fu l s it u at ion,
the s itu at ion you w a n t t o chan ge, b ut of
you per for mi ng c al m l y an d in c ont rol .
- Vis ua l is e t he s cen a ri o wi th a s m u c h d eta il
a s p os si bl e, a pp ea l i ng to al l f iv e of your
s ens es . I ma g in e the w eather, the p eople
a rou n d you , t he si ght s a nd t he smel l s .
- B e rea l is ti c. If y ou a re im ag in in g running a
marathon, for instance, imagine being
hu ng ry, hot a nd t ired a s y ou woul d b e on
t h e d a y. N o n e t h e l e s s , i m a g i n e y o u r s e l f
overc omin g thos e obs ta cl es .
- Focu s on how y ou f eel a fter your s ucc ess.
How does the success make you feel?
Attac h y ou rsel f to that f eel i ng .
I t is a dv is ed to s p end 10 mi nu tes a d a y d oing
thi s to bu il d up you r ment a l s tren gt h. Put an
a l ar m on y our ph on e f or 15min s . Sp en d t he
f ir st 5 m in s rel a x in g y ou r body a nd t he o ther
10 on vi su a l isation , u s in g the p oin ts ab ove so
you can truly shut off distractions and
con cen trate on you r men ta l exp erien ces .
With practise, the imagined situation will
p rovid e a m odel for your p hy s i ca l a ct ions
wh en y ou f in d you rs el f i n t he s it u ati on f or
rea l . 

- 27 -
 ’ FE A R K I LLS MO RE DRE AMS TH AN FA ILURE EVER WILL’
Fe a r i s a s u r v i v a l m e c h a n i s m . W h e n y o u
perce i v e d a n g e r, a c h a n g e d e v e l o p s i n you r
b eh av i o ur. Fi g h t, f l i g h t or f re e ze . H o w ever,
w o rr y in g a bo u t f ea r m ea n s w e su ff e r m ore i n
im a gi nati o n t h an w e d o i n real i t y. A surv ey
in c lu de d in t h e b o o k ‘N e rv e ’ b y Tay l o r Cl a rk ,
re v e a l e d t h a t p e o p l e a re m o re f e a r f u l o f
pu bl ic s p eak i ng t h a n d eath . Ye s , at a f uneral ,
st at i st ica lly mo re pe o p l e w o ul d p re f e r to be
th e o ne w ho h as l o st t h e i r l i f e as o p p o sed to
th e o n e g iv in g t h e e u l o g y !
To d a y ’ s s o l d i e r s a r e g i v e n i n s i g h t s i n t o
unde r st an di n g t h e i r f ear and real i s i ng that it
a ct u a ll y h a s ma n y b e n e f i ts . Fear ke e p s you
fo cu se d , m ake s y o u s e e c l eare r. I t p us h es you
to ke e p go i ng. It ma ke s y o u m arc h f as ter and
try ha rde r. A G e r m an p ro v e rb read s , ‘ Fea r
ma ke s t h e w o l f b i g g e r t h an h e i s .’ Ye t, t he
b att l e f i e l d i s a b re e d i n g g ro u n d f o r f ea r.
The re is s o m u c h to b e f ear f u l o f a n d h e re a re
so me w ay s t o c o un te r i t :
The fi rs t w ay t o c o u nt e r f ea r i s t o p re p a re for
it. Pe o p le n at u ra l l y f ea r th e un k no w n. That is
w hat mi l it a r y t rai n in g is a l l ab o ut. N av y Seal s
spe n d a bo u t 7 5 % o f t h e i r ti m e t rai n i n g a n d
25% o f t he i r t i me o n o p e rati o ns . L i kewi s e,
SA S s qu a d ro n s ro t ate be tw e e n ac t i v e dut y,
b ei n g o n st an d by and re s t and re c up e rati on,
w it h t h e l ea s t a mo u n t o f t i m e ac tu al l y on
ope rat i o ns . S k i l l s and trai ni ng are p ract is ed
co ns t a n tl y to th e p o in t w h e re i t b e com es
se co n d n at u re ( i t p u ts a n auto m at i c re s p ons e
in t he b ra i n’s c o mp u t e r) to t h e p o i n t w here
it ’s bo r i ng so th at w h e n an o p e rato r i s fa ci ng
a th reat, t he y k n o w ex a ct l y h o w t o d e f us e the
© SPECIAL FORCES MENTAL STRENGTH HACKS
s itu at ion . L E SSO N 1: F E AR I S CO N T RO LLED
W IT H CO N FI DE N CE
H u m o u r i s e s s e n t i a l f o r t h e 2 1 st- c e n t u r y
w a r r i o r. B e i n g a b l e t o m a ke l i g h t o f a
situation is advantageous as it reduces
en vi ron men ta l tens i on . A s tu dy c ondu ct ed b y
the University of Stanford revealed that
p eop l e wh o u s ed hu mou r wh en c onf ront ed
with disturbing images dealt with the
situation in a more positive manner –
l a ug hin g i n the f a ce of fea r. Some SF rec ruit s
s et them sel v es a c ha l l en ge to l au gh ev ery d ay
on s elec tion s c our ses – esp eci al l y duri ng Test
Weeks – to les s en th e s t ra i n a n d p ress ure.
H um our i s a q ua l i ty l ooked f or in n ew m ilit ary
applicants for these reasons. Again, in
‘ Ner ve’, it is s tated that ‘H um our is ab out
playing with ideas and concepts. So,
wh en ev er w e see s omethin g as fu n ny; we’re
l ook in g at it f rom a diff erent p ers p ec ti ve.
When people are trapped in a stressful
s itu at ion a nd f eel i ng overwh el med , they’re
s tu ck i n on e w ay of t hin k i ng : This is ter ri b le.
I ’v e got t o get out of here. B u t i f y ou ca n t ake
a hu morou s p ers p ec tiv e, t hen by d ef i nit ion
you’re looking at it differently — you’re
break i ng out of that r ig id m in d- set.’ L E SS ON
2: FE AR I S CO N T RO L L E D WI T H H U MO UR
Thi nk a bou t y our f ea r – a l ot. I n ‘ Th e Cod e of
The Sam urai ’, i t i s st ated t hat ‘ O n e w h o is
s up p os ed to be a w ar ri or c ons id ers it hi s
f oremos t c onc ern to keep d eath i n mi nd at all
ti mes , ev ery da y a n d every ni g ht , f rom t he
mor ni ng of N ew Yea r ’s Da y throu gh the nig ht
of N ew Yea r ’s Eve.’ The a n cien t wa rriors of
- 28 -
Ja pa n e se l e g en d tho u g ht ab o ut d eat h a l ot s o
they wouldn’t fear death in battle. ‘ The
b ea u t i fu l th in g ab o ut f ea r i s th at w h en you
ru n t o i t , i t r un s aw ay,’ Ro b i n S h arm a. L E SSO N
3: FEA R I S CO NT R O LLE D B Y K E E P I N G I T AT
THE FO RE F RON T OF YO U R M I N D
Sp e nd t i me s t u d yi n g f a il u re . Al l t o o o ften we
fo cu s o n t he s u c c e ss e s o f o t h e rs , o v e rl o ok in g
th ei r fa i lu re s . B u t i f w e di d b o t h – i nc l udi ng
a n al y si ng fa i led p l a n s – we w o u l d d i sp el fea r
a s w e t he n a p pl y t h at in f o rm at i o n. St ud y in g
v i ct o r ie s an d app l y i n g t h e i r l e ss o n s ex ac tl y
‘ FE A R I S A RE ACTI O N . COU RAGE IS A DEC IS ION’ - WINSTO N
CH U RCH ILL
© SPECIAL FORCES MENTAL STRENGTH HACKS
wh il s t exp ec tin g s im il a r ou tc omes is just as
il l og ic al a s rep eati ng mi stakes an d exp ect ing
di ff erent res u l ts . A l bert E in s tein onc e said
that in sa n ity i s ‘ Doi n g the sa me thi ng over
and over again and expecting different
res ul ts .’ Thi s i n cl u des y ou r vi ct ories . Sway
that f ea r by an a l ys i ng you r p l a n s f rom all
a n g l e s . S o m e s a y ‘ Fe a r ’ s p e l l s o u t : Fa l s e
Evi den ce Ap p ea ri n g Rea l . L E SSO N 4: F EA R IS
CO N TRO L L ED B Y STU DYI N G FA I LURE .
- 29 -
 ' T HE A I M OF M E DI TAT I O N I S N ’T TO C O NTR OL Y O U R TH O U GH TS , IT’S
ST O P L E T T I NG TH E M C O N T R O L Y O U ’
M ED I TAT I O N
Me d it at i o n i s t h e p ro ce s s o f c al m i ng th e m i nd
(M en t a l) . It i s u se f ul w h en y o u h av e a l ot of
th o ugh t s to h an dl e i n y o ur h ead . Yo u c an u s e
me di t at io n to h e l p b ri ng c l ari t y, c al m n e ss a n d
co nc e nt rati o n . It i s attri bu t e d to t h e p ra ct is e
of se l f - aw a re n es s , i t ai ds y o ur i m m un e sy stem ,
a n d i t h a s b e e n di sc o ve re d t h at i t e v e n s l ows
a g e i n g a n d u l t i m at e l y l e a d s t o a l l - a ro u n d
hap pi ne s s .
The a i m o f m e d i t ati o n i s t o f e e l re l a xed , yet
fo cu se d . Ho w t o m e d it ate :
1. Fin d a q ui e t p l ac e y o u c a n s i t c a l ml y,
a lo n e w i th n o d i s tra c t io n s .
2. B r e a t h e d e e p l y a n d c a l m l y, r e g u l a t i n g
ea ch i n h a le an d ex ha l e .
3. Co nc e n trat e o n re l a xi ng ea c h m us cl e in
y o ur b o dy, o ne at a t i m e , as i f t hey ’re
ma d e o f bu tt e r s o fte n i ng i n t h e su n.
4. Concentrate on a reassuring word or
ph ra s e l ike ‘ h app y ’ o r ‘s u c c e ss ’ t o l et g o
o f o t he r w o rd s.
5. Or concentrate on an image
v i su a li s at i o n o f y o u a ch i e v i n g y o u r goa l .
6. St a y f o c u s e d o n yo u r i m a g e o r w o rd for
5 - 10 m in ut e s.
7. When you feel other images moving
a ro un d y o u r h ead , wi tn ess t h e m w ithou t
e mo t i o n a n d l e t th e m f ad e , re t u rni ng t o
y o ur f oc us im ag e o r w o rd . Ac k n o wl edg e
w it h n o rea ct i o n .
8. Wh en y o u fe e l a n it c h o r f e e l i ng , n am e
t h em ‘ it c h’ o r ‘ f ru st rat i o n ’ as an ex am p l e.
Do s o w it h o u t e m o ti o n, l e tti ng th em go
a n d re t u r n i n g t o y o u r f o c u s i m a g e o r
w o rd.
© SPECIAL FORCES MENTAL STRENGTH HACKS
TO
M editation does ta ke a bi t of p ra cti se, but
over tim e, i t wi l l becom e eas i er a n d y ou will
bec ome l es s d is tra c ted a s you m edi tate.
M IN D FU L NES S
M in df u ln es s is l i vi n g in t he momen t (P hy sical).
It started as a Buddhist tradition and it
revol v es a roun d men ta l resi l i en ce whereby
you ca n f ac e rep eated s tres s f u l s i tuat ions b y
l iv in g i n the momen t. I t i s very s im i l ar t o
med itation bu t di ff er s a s i t f ocu s es m ore o n
you r p hy s ica l s tate. Th ey d o c omp l emen t eac h
other a nd ov erl a p.
M enta l l y, m in df u l n es s w il l hel p w it h imp roved
academic performance, less stress, less
a nx iet y, i mp rovem ent of mem ory l os s and t he
regu l ati on of emoti on s . P hy si c a l l y, i t c a n h elp
wi th redu ci ng heart dis ea s e, fi g ht in g pai n,
a idi n g weig ht l oss , i mp rovi ng s l eep and can
s horten f l u or col d s ymp t oms .
or
M in df u ln es s f ocu s es on s i x m ai n p roces s es:
1. N on- atta chmen t ( l etti ng g o of the ego)
2. I n tent ion a nd m otiv ati on
3. Attent ion reg ul ation
4. E xt in cti on an d rec on ci l iat ion
5. E moti on regu l at ion
6. Pro - s o c i a l behaviour (empathy and
com p as s ion )
Sta rt exerci s in g mi n df u l n ess by m edi tat ing ,
bu t i ns tea d of f ocu s i ng on a w ord or image
( vis u a li s ation ) , c onc en trat e on an a sp ect of
you r b ody. M ost p eop l e c onc ent rate on th eir
- 30 -
breathing, focusing on every inhale and ou rs elv es a w are of . Theref ore, foc us i ng i n on
ex h a l e , a s i t i m p ro v e s y o u r rea l i s at i o n o f it w il l ma ke s ure that we are l iv in g in t h e
b ei n g in t h e pre s e n t. Yo u r b reath i ng i s a mom ent a nd n ot w orry in g abou t the p as t or
co ns t a n t. It i s o n e o f th e o nl y t h i ng s that i s the future contributing to greater
hap pe ni ng at al l ti me s w h i c h w e c an m ake mi nd f ul n ess . 


© SPECIAL FORCES MENTAL STRENGTH HACKS - 31 -




© SPECIAL FORCES MENTAL STRENGTH HACKS - 32 -

© SPECIAL FORCES MENTAL STRENGTH HACKS - 33 -
 ’ YO U CAN UT I LI SE YO UR SMA RT PHONE’S A LA RM TO PROVIDE A
U S E F U L M E NTA L ST RENGTH HACK’
On a n iP ho n e, f o r i n st anc e , y o u c an ch ang e
th e na me o f th e s ta n d ard al arm s o t hat i t
d is pl a y s a ny m e ss a ge y o u w ant w h e n you
w ake up (a s a de f a u l t , it s i m p l y s ay s ‘Ala rm’ ) .
This is a technique used by martial art
prof e s s i o na ls ac ro ss t h e w o rl d . Th e y c han ge
th e a la r m ’s n a m e s o th at w h e n t h e al arm goes
off at 7 a m , 6 am , 5 a m… wh e n e v e r th e y w ou l d
a r is e ea r l y to trai n , i t wo u l d say : ‘ G e t u p and
tra in . Yo ur o ppo n e n t al read y start e d ! ’
In t he s pe ci a l f o rc e s, y ou m ay h av e i t rea d
‘ G e t u p a n d t r a i n . Yo u r e n e m y a l r e a d y
st a rt e d! ’
You c an ima g i ne h o w b e ne f i c i al t h i s ha c k
would be to develop mental toughness,
© SPECIAL FORCES MENTAL STRENGTH HACKS
s eein g thi s f ir st th in g i n the morn in g as an
extra i n cen ti ve t o wa ke u p, g et ou t of b ed and
trai n. D ay i n, d a y out. I t p u ts y ou r goa l at t he
f oref ron t of you r m in d f rom t he s econ d yo u
wa ke u p, a p p eal i n g t o y ou r in n er ch imp.
Stru gg l in g t o get ou t of b ed ? An ot her qui ck
wi n is to s imp l y c harg e you r p hon e on t h e
op p osi te si de of t he room . When the alarm
g oes off i n the morn in g, you ca n ’t turn over t o
hi t that p reci ou s s n ooze b utton . You have t o
p roac tiv el y get u p an d ou t of bed t o t u rn t he
a l ar m off . B ef ore y ou k now it, y ou a re w al king,
bl ood is circ ul at in g a n d t he mi nd is t hi nki ng .
Sim p le yet ex tremel y eff ecti ve. Try i t. N ow you
ha ve no excu s es . 

- 34 -
 ’O N E H O UR IS O N LY 4 % OF YO UR DAY'
The p re mis e of thi s m e nt a l s t re n g t h ha c k is
si mp le . 24 h ou r s i n a da y, 1 0 0 d i v i d e d by 24
e qu a ls 4 .16 . O n e h o u r e q uate s t o 4 % o f y ou r
d ay. Kno w i ng th i s is u s e f u l as i t p uts d iff i cu l t
or m u nd an e t a s ks i nt o pe rsp e c t i v e . P l an ni ng
to g o t o t he g y m f o r an h o ur, g o i ng f o r your
w e e kly s ho p o r e v e n se tt in g as i d e an h our to
cl ea n th e ho u se ma y s e em l i ke a l o n g ti me.
B ut , i f y o u rem i n d y o u r se l f th at an h our i s
onl y 4 % o f y o u r d ay, th e n su d d e nl y th e tas k
d oe s n’ t se e m as da u n t in g as y o u f i rst th ou ght,
kn o w in g y o u h a v e 9 6 % o f y o ur d ay l e ft to p l ay
w it h .
B ut if we b rea k th i s c o nc e p t d o w n o ne step
fu rt h er a nd lo o k at eac h 1 5 - m i n ute p e riod as
© SPECIAL FORCES MENTAL STRENGTH HACKS
on l y 1% of you r da y, y ou m ay b e ab le t o
a chi eve a g reat deal m ore. Thi s ha ck m ay no t
s eem l ike a l ot t o comm i t to, b u t you ’ll be
more l ikel y t o ma in t ai n thi s rout in e l on g-t erm.
You cou l d try i t b y s etti n g a s i de 15 m in s a d ay
to l ea rn a n ew l a ng u ag e, l earn an in strument ,
l ea rn Mor s e code a n d the p h onetic al p h abet
f or b as ic mi li ta ry trai n in g or sim p l y to work
on y our p as s ion projec t. Setti ng a sid e 15 mins
a da y f or a mon th is a n ea s y w ay to f ind 7.5
hrs t o a p p ly to wh atev er you wa n t. O v er t he
cou rs e of a yea r, thi s add s up t o 90hrs – or
5-6 da ys dep en di ng on how y ou l ook at it .
W hat c oul d y ou do wi th a n extra 6 d ays of
f ree ti me t his y ear ?

- 35 -
 ‘ T H I NS PIRAT IO N' = THIN INSPIRATION
It ’s s up e r im po rta n t t o al w ay s re m i nd y ours el f
of y o ur go a l s as t h i s ap p eal s t o y o u r in n er
ch i mp. I f y o u a re wo r ki n g to l o s e w e i g h t, you
can re fe r t o th is re mi n d e r as ‘ Th i ns p i rat i on’. I f
y o u a re c ha s i n g a w e i g h t l o s s g o al and k now
how y o u w a n t y o u r b o d y t o l o o k , i t ’s a g ood
id ea to c o ns t a n t l y re m in d y o urs e l f of that
b ody to ke ep y o u r g o a l at t h e f o re f ro nt of
y o u r m i n d . Yo u c a n u t i l i s e t h i s m e n t a l
e nd uran ce ha c k b y f i n d in g a s u i tab l e i ma ge
of a fi t ne s s mod e l o r c e l e bri t y re l at i v e t o your
goa l a n d p l ac i n g i t i n p ro m i ne n t p l ac es to
ke e p y o u m o ti vat e d t o f o l l o w y o u r d i et a n d
fit n es s re gi me .
That s ai d , s o m e p e o p l e ha v e f o u n d a n e gat iv e
res p o ns e t o c o ns ta n tl y s e e i n g s a i d i m a ges a s
it m ake s t he m m o re b o dy c o n sc i o u s. A g ood
rep la ce m e nt i d ea is to f i n d ke y p h ra s es a n d
qu o t e s y o u ca n re so nat e w i th an d p l ac e them
up instead. As an example, place the
following up where you can see it:
‘ D ed ic ati o n is w h at yo u w an t n o w v s w h at you
w a n t m o s t ’. Th at m a y w o r k b e tt e r t h a n a
pict ure o f a f it ne s s m o de l . E q ual l y, f in d a
qu o t e y o u re s o n ate w it h h e re i n th i s eBook ,
th en pr in t a n d d i s pl ay i t. I t ’s su p e r q ui c k to
d o a nd wi l l g reatl y be n e f i t y o u r p s y c h e .
If weight loss isn’t your goal, then no
prob le m. S u r ro u n d y o ur se l f w i th i m ages of
© SPECIAL FORCES MENTAL STRENGTH HACKS
the trav el d es tin ati on y ou ’ re sa vi ng up f or, t h e
dream h ous e you wa n t to l iv e i n on e d ay or
that g ol d m eda l y ou ’re w ork in g tow ards .
Q ui ck w in : Ta p in to you r s ma rt p hone. Yo u can
have your Thinspiration pic as the
background photo on your phone. The
a v e ra g e p e r s o n l o o ks at t h e i r s m a rt p h o n e
a rou n d 8 5 times a da y so y ou are s u re t o b e
con s ta nt ly remin ded of y ou r goa l , keeping
you r ch imp ha p p y. As y our s uc c ess is f ound i n
you r d ai l y rout in e, i t wi l l b e t he f i rst thin g yo u
s ee when you wa ke u p to your al arm goi ng off
in the m orni ng a nd the l a s t thin g y ou see at
n ig ht w hen y ou reset you r a l arm . You c an also
u se t he s am e or a diff eren t p hoto on your
ta bl et, l a p top or des kt op c omp u ter f or t h e
s am e eff ect.
Fr idg es a re cool : A noth er qu ick win is to put
a ‘ Thin s p iration ’ i ma g e on you r f ri dg e or on
you r k it chen cu p boa rds . This w il l c ons t ant ly
remi nd y ou to eat l i ke yo u l ov e y ou rs el f. You
ca n a l so di s pl a y y our ‘bef ore’ di et or f i tnes s
p hoto to remi n d you of you r p rogres s and
how f a r y ou’ ve com e to rea ch your g oal s .
O NCE YO U SEE RE SULT S, I T B E CO MES
AN AD DI CTI O N . 

- 36 -
 ’ YO U H AVE NOT GO N E TH RO UGH 4.5 BILLION YEA RS OF
E VO LU TIO N JU ST TO BE AVERAGE’
A m a j o r p a rt o f m e n t a l t o u g h n e s s i s t h e
a bi li t y t o in st a n t l y c h ang e y o u r m i nd se t. H ere
is a s t at e m e nt, a m ant ra, y o u c an re p eat to
yourself next time you contemplate a
ch a ll e ng e o r n e e d a n ex t ra b o o st o f men tal
e nd uran ce t o e n su re y o u g i v e 1 0 0 %: Yo u ha v e
not gone through 4.5 billion years of
e v o lu t io n j u st to be av e ra g e .
A ft e r a ll , i sn ’t i t l if e ’s p u rs u i t t o b e t h e b es t
v e r s io n o f y o u r se l f ? Way ab o v e y o u r averag e
pot e nt ia l ?
Thi s q ue s t i o n i s d e e p. Co n t e m p l at i n g y ou r
pl a ce o n o u r ro c k i n t h e un i v e rse i s m i nd-
b og gl i ng, an d is a t o pi c th e sm arte s t m i nd s i n
hi s t o r y ha v e s pe nt c o u nt l e ss l i f e t i m e s tryi ng
to un de r st an d . Bu t, re mi nd i n g y o u rse l f how
far w e ’v e a l l c o me ca n h e l p y o u f i nd the
me n t a l c o nf ide n ce y o u n ee d i n o rd e r t o t a ck l e
new ch a ll e ng e s.
© SPECIAL FORCES MENTAL STRENGTH HACKS
Ju s t t hin k a bou t h ow l ong a go the earth and
the human race began. Think of all the
s tru gg l es th e hu ma n ra c e has ov erc om e li ke
the discovery of fire, carving the wheel,
in v enti ng the c ombu s ti on en gin e, c odi ng th e
in ter net an d wa l k in g on t he Moon . N ow thi nk
of the s tru g gl es of the fu ture: Gl ob a l f ood
s horta g es , p os s ib l e w orl d wars a n d c ol onis ing
M ar s. The fu tu re, l i ke the p a st, w il l n ot b e
f orged by the av era ge thi nker b u t b y p eo ple
wh o p u sh th eir l im its a nd , i n turn , the l i m its of
the hu ma n ra ce. If t he theory of ‘ s urv ival of
the fittest’ has been applied since the
beg in n in g of l if e, th en w e trul y a re the fi ttest
p eop l e in his tory. We a re the ap ex p red at or,
the m as ter s of ou r w orl d. You too were not
bor n to b e a verag e.
N ex t time you f a ce a chal l en ge wh ich may
s eem a l ittl e ou t of dep th or a d a unt ing
d e c i s i o n , r e m i n d y o u r s e l f … Yo u h a v e n o t
g one t hroug h 4 . 5 bi l l i on yea rs of evoluti on
ju s t to be av era ge. 

- 37 -
 “ P R O CR AST INAT ION IS THE THIEF OF TIME”
– C H A RLE S DIC K ENS
H u m a n b e i n g s a re n a t u ra l p ro c ra s t i n a t o r s .
Wh et he r we are o v e r wh e l m e d w i t h tasks or
a re t a k in g t h i n gs easy, it i s h u m an n at ure to
hab it u a ll y pu t o ff st art in g an d c o m p l etin g
t a s k s . Pro c r a s t i n a t i o n i s p e rc e i v e d a s a
n e g at i v e t ra i t a s i t c o n t ra d i c t s p ro a c t i v i t y,
tim e m an a ge me n t an d su c c e ss . B e h aviou ral
proc ra s t i nat i on h a s u n de rl y i n g c aus e s whic h
could be founded from depression,
perfectionism, exhaustion, lack of focus,
a n x ie t y, l o w s e l f - e s te e m or u nh ap p i n e ss .
The re a re a n u m b e r o f te c h n i q u e s w h i c h c a n
co unt e r sa id p ro c ra s ti nat io n ; s e tti ng rea l is tic
goa l s , s e gm en tat io n a n d d ai l y re stru c tu r in g to
na me a fe w, b ut th e f o l l o w i ng m e ntal s tren gt h
hac k a p pea r s t o b e ext re m e l y e ff e c t iv e at
st a rt in g a nd c o m pl e t in g t asks: J u st do t w o
mi n ut e s .
THE 2-MINUTE RULE WARDS OFF
LAZ INE S S B Y MA K I NG IT S O E ASY TO B E GI N A
TAS K , YOU’L L N E E D A G O OD EXC U S E NOT TO
DO S O.
Thi s r ul e co m e s i n tw o s te p s .
It ’s a m az in g h o w m an y t as ks take n o more
th an 2 min u t e s t o COM P L E T E – e sp ec ia l l y
a ro un d t h e h o us e . Pa rt o n e i s t h at i f a job
ta ke s no mo re t h a n 2 mi n ute s t o c o m p l e te, do
it n o w. Wa s h t h e d is h e s a fte r y o u r m eal , take
th e r ub b is h ou t si de n o w, h an g th e w as h in g on
© SPECIAL FORCES MENTAL STRENGTH HACKS
the l in e r igh t aw a y a nd so on… n o ti me like
the p resen t.
Pa rt tw o a c kn ow l edg es t hat mos t ta sks t ake 2
mi nu tes or l es s to START. Th is i nc l udes writ ing
a n es sa y, f il l i ng out t hat tax retu rn or p ayi ng
that bil l you f il ed a w a y l a s t week . The p rem ise
here is t hat if y ou ca n beg i n w it h t w o m inutes,
the mom ent um of the s ta rt of the tas k will
keep you g oin g . The res t w il l f ol l ow.
Looking towards fitness as an example,
everyone starts off a s a b e g i n n e r. Th e
di ff erenc e b etw een thos e who s ta rt a n d go on
to join t he SF v s th ose w ho don’ t is d ai ly
routine, determination and motivation.
Arg ua bl y, th e hardes t p a rt is al w a ys the s tart .
M otiv ation c omes a fter y ou show up.
This hack once again revolves around
segmentation, much like the ‘Eating an
el ep han t ’ p hras e t he Na v y Seal s us e. I n stead
of foc us i ng on th e big g er p i c ture, foc us on
the s ma l ler s tep s . I f you a re a beg i nner and
wa n t t o g et i nt o a rou ti ne of g oi ng on a run
tw o or t hree t imes a w eek , s ta rt by jus t doing
tw o min ut es – t he ti me i t ta kes you to p ut your
s hoes on. ‘I w an t to ru n 5k m ’ b ecom es ‘ put on
you r sh oes’. You k n ow you s houl d rea d and
l ea rn more, s o get th at book and set a si d e 2
mi nu tes a d ay to s ta rt rea d in g it . ‘I want t o
rea d t his book ’ b ecomes ‘ Rea d a p a ge b efo re
bed ’. B efore you k n ow it , y ou wou l d ha ve read
it f or a n hou r. I f thi s s oun d s l ike you are
- 38 -
tri cki ng y o u r s e l f , a c t iv e l y try t o s to p ru nni ng mi nd set . Try i t. N ext tim e y ou a re dau n ted b y
a ft e r t w o mi n u te s o r s to p read i ng . I t ’s harder a ta s k , ju s t do 2 mi n utes – s ee where you end
to s to p th a n i t i s to co n ti n ue . u p.

It ’s a l l a bo u t t h e p ro c e s s. Take ac t i o n n o w a nd ‘ You don ’ t ha ve to see the fu l l stai rca se. Just

y o u w i ll natu ral l y, un k n o w i ng l y, l e t th i ngs go ta ke the f i rs t s tep ’, Ma rti n Lu ther K in g.
from t h e r e . Yo u will start a wave of
p ro d u c t i v i t y. S u c c e s s i s a b o u t c o n s i s t e n c y, The 2-m in ut e hac k wa s or i gin a l l y ta u gh t in
co nt in u al l y im p ro v i ng y o u rse l f an d y o u c an’ t ‘ GET TI N G THI N GS DO N E’ wri tten by New Yor k
ex p ec t y o u r s e l f to d o t h at unl e s s y o u are ab l e Times best se l l in g a ut hor Da v id Al l en .
to h a lt pro c ras ti nat in g an d i m p ro v e up o n y ou r

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© SPECIAL FORCES MENTAL STRENGTH HACKS - 39 -

 ' A P R OM ISE IS A PROM IS E’
B e se r io u s ab o u t yo u r g o al s and c reate a
co nt ra ct wi t h y o ur se l f .
We h a v e co n tra ct s fo r e ve r y t h i n g t h e s e da y s –
the gym, your phone, the bank, our
e mpl o y e r… a l l s ay i ng th at w e p ro m i s e t o p a y
or d o so m e t h i ng in a gre e m e nt w i th another
party. S o w hy n o t c reate a b i nd i n g c on tra ct
w it h y o ur s e l f t o ma in ta i n an d stre ng t h e n y our
mental strength every day in order to
su cc ee d ?
Write out your goal, contemplate your
obj e ct i v e . D at e a n d si gn . St i c k i t so m e where
y o u ca n se e it d ai l y to re mi nd y o u r c h i m p that
y o u a re i n t ot a l c o n tro l , ac c o un t ab l e f o r y our
a ct i o n s. I f y o u are al l a bo u t f i tn e ss , p o p i t in
th e fro nt o f you r tra i ni n g o r w e i g h t l o ss d ia ry.
Fi r s t , y o u n e e d t o id e nt if y y o u r exc u s e s – w hy
w o ul d y o u no t f o l l o w y o u r g o al t h ro ug h to the
e nd ? M o re o fte n t h a n n ot , y o u’ l l b e p uttin g
y o ur se l f to o l ow o n y o ur ow n l i st o f p ri o riti es
a n d y o u wil l n e e d to u n eart h y o ur reason s f or
proc ra s t i nat i on . Yo u ’ l l ne e d to f i n d t h e l ittl e
v o ic e s in y o u r h ead w h ic h te l l y o u to stop
pu r s ui ng y o u r a mbi ti o n: I ’ l l d o i t l at e r. I t ’s not
© SPECIAL FORCES MENTAL STRENGTH HACKS
that i mp ort an t. I d on ’t h ave the ti me. I’m
s tres sed , an g ry, t ired, f r us trated…
W hen you d ecid e to eat u n hea l thy f ood or
s k ip a w orkou t when you k n ow you should n’t,
wh at a re y ou s a yi ng to y ou rsel f ? I t wou l d b e a
g reat id ea t o ma ke not e of thes e s o y ou are
f u ll y a w are of t hem a n d ca n cou n ter them. For
exa mp l e, if y ou t hin k that y ou w on ’t ha v e t im e
to wor k ou t tomorrow w hen y ou k now you
s hou ld , you w ou l d need to f igu re out what
n on- ess en tia l c hores you c an p os tp one. There
is a s a yi ng in t he f it nes s i nd u stry: ‘ Someone
bu s ier th an you is w ork in g out ri ght now’. Th e
es sen c e here i s that you c an a l w ays m ake
ti me, d ep endi n g on how b a dl y you want to
a chi eve you r g oa l .
O nc e y ou a re a wa re of y ou r exc us es , y ou can
b a s e y o u r s e l f - c o n t ra c t a ro u n d t h e s e . Th e
tem pl ate b el ow i s ba s ed on s ome comm on
excu ses p eop l e m a ke to s top w ork in g on t hei r
g oal . Si mp l y a d d or ta ke aw a y p rom is es , t h en
print out, sign and date it and put it
s omewh ere you c an see i t every da y. For
bon u s p oin ts , ta ke a p h oto and s end i t t o
f ri ends or pos t i t on s oci al med ia to ad d
dep th to you r a c cou n tab il it y. 

- 40 -


EXA MPL E S ELF- CONT RACT

My goa l is to _ ________________________ _ ___ __________.

I, _____ _ ___ ______________, hereby agree to take the following steps to

achie ve my goals.

1. I p romise th at I am in charge of my own behaviour and I am

accountabl e for m y actions.

2. I promise tha t I will ask myself wha t is most important to me at any

moment I m ay turn aw ay from my goal.

3. I promise that I w ill not let one sli p up convince me I can no longer
carry on a chieving m y goal.

4. I promise th at w hen there is a conf lic t between my goal and what

other people wa nt m e to do, I wil l negotiate to find a solution to
all ow m e to priorit ise my goal.

5. I promise th at before I break any of th ese promises, I will sit down

and re-read this contract.

6. I promise to remind myself of the reasons why I am doing this in the

first pl ac e.

7. I p romise to ta ke it one day at a ti me.

Date: _ ___ _____ ______________

Signe d: _ _____________________________ _ _

© SPECIAL FORCES MENTAL STRENGTH HACKS - 41 -



© SPECIAL FORCES MENTAL STRENGTH HACKS - 42 -




© SPECIAL FORCES MENTAL STRENGTH HACKS - 43 -

‘ Wh o Pl a n s W in s’ is arg u abl y th e un off i cia l
mo tt o o f th e S A S , l e ss e r k n o w n t o th e w orl d
c o m p a re d w i t h t h e re n o w n e d m o tt o ‘ W h o
Da res W in s’.
‘ W H O PL A NS W INS ’ IS A L L A BOUT
A C K N O W L E D G I N G T H AT YO U W I L L O N LY
W IN I F YOU P LA N F O R YO U R S U CCES S .
For a n S F re c r u i t , t h e y w i l l find o ut as much as
pos s i bl e ab o u t t h e se l e c ti o n c o u rse t h e y w is h
to u n de rt ake : H o w ma n y p re s s - up s m u st I do?
Wh at i s t he sw i m t e st ? W h i c h m o un t ai n s do I
have to climb? This not only allows a
can di dat e to p re p a re ph ys i c al l y b y w o rk in g t o
th es e s t a n da rd s b ut me n ta l l y as i t al l o w s them
to b u ild up c o n f id e nc e g rad ual l y. Th e y h ave
th ei r e n d go a l , real i se w h at ti m e f ram e they
hav e t o w o rk w i th a n d a c t ac c o rd i ng l y. They ’d
st a rt o ff s lo w, any wh e re b e tw e e n 1 8 - 3 m ont hs
pri o r d e p e ndi n g o n c u r re nt f i t n e ss l e v e ls , a n d
g ra d u a l l y i n c rea s e t h e w e i g h t c a r r i e d , t h e
d is t a nc e s ru n a n d t h e i nt e ns i t y o f t h e w orkou t
se s s io n s t o me e t a n d g o b e y o n d th e d e sired
st a n da rd.
The fo l lo wi ng te c h ni q u e s a re a d v i s e d to be
e mpl o y e d by ne w s p e ci al f o rc e s re c rui t s :
P RE - PLA NNI NG
A drea m wit h a t im e l in e b e c o m e s a goa l . A
goa l b ro ke n do wn i nt o st e p s b e c o m e s a p l a n .
A pl an b ac ke d b y a ct i o n b e c o m e s rea l i t y.
For yo u r o w n g o al s , s ta rt w ith ide ntify ing what
y o u a ct ua lly w ant t o a c h i e v e . ‘ R i c h ’ i sn ’t a
goa l . ‘$ 10 Mi l l i o n i n 5 years ’… th at ’s a goa l .
You c a n b reak d o w n y o ur g o al s b y t hi nk i ng
© SPECIAL FORCES MENTAL STRENGTH HACKS
SM ART. Remem ber, ’A g reat goa l s hou l d scare
you a l ittl e a nd exci te you a l ot ’, Joe Vit ale.
H ard wor k does n ’t f eel l ike hard w ork wh en
you are d oin g wh at you l ove.
• S = Sp eci fi c: What sh oul d b e real i s ed ? The
more d eta il ed a n d d efi ned t he goa l, t he
better. To hel p, a n sw er the w hat , wh ere, wh y
a nd how f or y our g oa l .
• M = Measurable: How will this be
measured? How do you know you are
ma k in g p rogres s? Don ’ t gu ess , m eas ure .
• A = Achi eva bl e: I s the goa l a c hi eva bl e? Can
thi s be don e b y y ou? Don ’ t set your target
t o o h i g h s o t h at i t i s u n att a i n a b l e , b u t
eq u al l y, you w an t to p us h y ou rsel f . I f you
wa n t som ethi n g y ou ha v e never h ad, you
ha ve to d o s ometh in g you ’ ve never done.
• R = Rea l is tic : D o y ou hav e the ca p a bi liti es
a nd res ourc es to a c hiev e i t?
• T = Ti me: What is a rea l is ti c ti m efra me t o
a chi eve my g oal s ? How mu ch t im e i n a d ay
wi l l you dev ote? ‘ Nev er g i ve up on a d ream
ju s t bec a us e of the t ime i t wi l l take t o
a ccom p l is h it. The tim e wi l l p as s a nyway’,
E a rl N ig hti ng a l e.
S WOT
A great s ta rti n g p oi nt f or a n y p ers on a l goal is
to con st ru ct a sel f -SWOT ana l y sis . Thi s st and s
f or st ren g ths , weak n es s es, op p ortu ni ti es and
threats . Break i n g dow n a ch al l eng e in to th es e
f our c ateg ori es w il l hel p y ou recogn is e where
you p ers on a ll y need hel p, wh ere you a re mos t
con f id en t a n d w hat obs tac l es are l ike ly to
hi nder y ou on you r jou rn ey.
- 44 -
Strengths and weaknesses focus on the
i n t e r n a l f a c t o r s w h e rea s o p p o rt u n i t i e s a n d
th reat s f o c us o n ex te r na l f ac to rs . I n ad di tion ,
st re n gt hs an d o p p o rtu n it i e s are h e l p f u l an d
w eak ne s se s a n d t h reat s are h arm f u l . You wi l l
o n l y n e e d t o m a ke n o t e o f b e t w e e n 3 - 6
e nt it i e s p e r cat e go r y b ut d o i n g th i s at the
st a rt o f y o ur g o al p l ann i ng w i l l c e rtai n l y h el p
y o ur u nd e rs ta n di n g o f th e c h al l e ng e s ahea d .
Master your strengths with practice and
p at i e n c e . I m p ro v e o n y o u r w ea k n e s s e s b y
gi v i ng th e m m o re att e n t io n . Po s i t i o n y ours el f
fo r t he o p po rt u ni ti e s and s p o t an d c oun ter
th reat s hea d- on b e f o re t h e y start aff ec ti ng
y o ur pro gre s s .
G ET YO UR SWOT
ANALYSIS TEMPLAT E
W ITH T H E 28 DAY
MENTA L STRENGTH
CHALLENGE.
G ET YOURS HERE
© SPECIAL FORCES MENTAL STRENGTH HACKS
KPIs
H ow wil l you kn ow h ow w el l y ou a re doi ng or
be a wa re of y our p rogres s i f you d on ’t w rit e i t
dow n? Thi s goes f or an y ch al l eng e, n ot jus t
p hys i ca l fi tn ess , b u t wri ti ng an d recordi ng wi ll
hel p you rea l is e wh ere y ou are goin g rig ht
a nd w here y ou a re g oi ng w ron g. Thi s i s f ound
in a l l a sp ec ts of l i f e an d work . A bus i ness , fo r
exa mp l e, wil l l ook at p a st sa l es f ig ures t o
a nt ici p ate y ea rl y tren ds . You too m us t i denti fy
K PIs ( key p erf or ma nc e in d icat ors ) to h el p you
wi th you r goa l s . U si ng a f i tnes s goa l as an
exa mp l e, record y our wei g ht dai l y or weekly
to keep a n ey e on you r prog res s . Recording
like this also maintains motivation by
remi nd in g you rs el f how f a r y ou h a ve come.
You a re l es s l i kel y t o qu i t i f you sh ow y ourself
wh at y ou ha v e don e to d ate to a chi eve your
g oal .
A JOUR N AL A LTE RN ATIV E
Getti ng a l arge, frees ta n din g w hi teb oard i s a
f a nt as ti c wa y to p l an . W hether y ou keep i t in
you r offi ce, l iv in g room or b edroom, i t ’ll b e
p romin en t a nd wi l l keep y our g oal s at t he
f oref ron t of you r min d , ap p ea l in g to your
in n er chi mp. You c an ma ke edi ts as y ou go,
a p pea li ng to the U S M a rin es’ 70% rule as
exp l ored i n a l ater cha p t er. You ca n s eparat e
the w hiteb oa rd in to s ect ion s; SWOT, SMART
a nd you r week l y p l a n. Al s o, m ake n ote of your
s ta rti ng an d c on tin u al KP I s . Take a p hot o of
the w hit eboard ea ch week to ca p ture your
p rogres s el ectron ic al l y on your p h one and
l a pt op. You ma y f in d t his a l ternat iv e eas ier t o
ma in ta i n tha n a jou rn a l or di ary.
A GOA L WIT H OUT A P LA N IS
JU ST A WIS H.
- 45 -
 ’ WA NT TO CH AN GE TH E WO RLD? STA RT OF F BY MA KING YOUR
BED’
Thi s is t h e m a in ac ti o na b l e p o i n t m a d e in
A dm ira l Wil l ia m H . Mc Rav e n ’s N e w Yo rk Times
B es t s e ll e r, ‘M A K E YOU R B E D ’. M c Rav e n h ad a
d is t in g ui sh e d c a re e r in th e U S N av y, s p end in g
ov e r 37 y ea rs a s a Nav y S eal and u l t i m atel y
progressing towards his final posting as
Commander of all US Special Operations
Force s .
B ut w h at d o e s h e mean b y m ak i ng y o ur b ed ?
Wh y w o ul d s u c h a m un da n e t ask h e l p you to
ch a n ge t h e wor l d ? I n M cRav e n ’s o w n w ord s,
‘ If y o u m ake y ou r be d e v ery m o rn i n g y ou wi l l
hav e a c co mp l i s h e d th e f i rs t t ask o f th e d a y. I t
w il l gi ve y o u a sm al l se n s e o f p ri d e , and it w il l
encourage you to do another task and
a n o th e r a n d a no t h e r. B y th e e nd o f t h e d a y,
th at o n e t a s k c o m pl e t e d w i l l h av e tu rne d in to
ma n y t a s ks c o mp l e te d . M ak i n g y o u r b ed wi l l
a ls o re in fo rc e th e f ac t th at l i ttl e th i ng s in l i fe
matt er. I f y o u c an' t do t h e l i ttl e t h i ng s righ t,
y o u w i ll ne v e r d o th e bi g t h i ng s ri g h t . A nd, i f
b y ch an ce y o u h a v e a mi se rab l e d ay, y o u wi l l
co me h o me t o a be d th at i s m ad e — th at you
made — and a made bed gives you
e nc o ura g e me n t th at to mo rro w w i l l b e b etter.
If y o u w an t t o ch an g e th e w o rl d , s tart off b y
ma k in g y o ur be d.’
© SPECIAL FORCES MENTAL STRENGTH HACKS
Thi s ha ck is es sen ti a l l y a s u c ces s ha bi t. It
u nl eas hes a c ha in reac ti on of p rod u cti venes s
t o g e t m o re d o n e w i t h y o u r d a y. M o re
s uc ces s .
An other New York Ti mes bes ts el l i ng aut h or,
Charles Duhigg, reflects on this in more
dep th in his book ‘ The Pow er of Ha b it ’. He
s tat es, ‘m ak i ng you r bed every morn ing is
cor related w it h bett er p rod u cti vi ty, a g reater
s ens e of wel l - bei ng , a n d s tron ger s k ills at
s tic k in g wi th a b udg et.’ I t i s w hat he refers t o
a s a ‘ Keys ton e h a bit ’. I t k ick- s tarts a chain of
g ood b ehav iou r.
M ak i ng y our bed al s o a ff ect s your ha p p iness.
H ap p in es s res ea rcher, G retc hen Ru bi n, st at ed
that ‘ W hen I w a s resea rc hin g f or m y book o n
ha p pi nes s , ( ma k in g you r b ed) was the numb er
one most impactful change that people
brou gh t u p over a n d ov er.”
So, why not sp en d a mi nu te or two t omorro w
mor ni ng to ta ke p ri de in ma k in g y ou r b ed ?
See h ow i t c an hel p you . 

- 46 -


‘ W H O EVE R CAN DI CTATE THE TE MPO OF COMBAT WILL WIN’



The US Mar in e Co rp s be l i e v e t h at a c o u rs e of THE 70% RULE AND FITNESS
a ct i o n w hi c h i s p l a n ne d t o a 1 0 0 % suc c ess
PL A NN IN G
rat e i s no t rea l is ti c an d wi l l m o s t l i ke l y fa i l . A s
th e sa y in g go e s: “ No p l an su rv i v e s c ont a ct You ca n a p p l y t his wa y of t hi nk i ng t o your
w it h t h e e ne my.”
f it nes s regi me. L if e does g et in the w a y. You
mu s t ac cep t th at. I n st ea d of wri ti ng out a
Thi s i s wh e re the ’ 7 0 % S o l u t i o n ’ c o m e s i n . A
ri gi d f itn es s p l a n f or th e w eek , w rit e o ne
pl a n fo r m e d t o b e 7 0 % su c c e ss f u l i s s ti l l
ba s ed on the 7 0 % ru l e so that i f y ou d o mi ss a
highly likely to succeed, but will allow wor kou t f or whatever rea s on, you w il l no t be
a dj u st me n ts a n d i m pro v is ati o n to b e m ad e on
di sh ea rt ened. Ma n y p eop l e q ui t their w orkout
th e r u n, t hus ma ki n g t h e p l an s u p e r f l ex i bl e
plans when they miss just one session,
a n d mo re like l y t o s u cc ee d v s a ri g i d p l an
thi nk i ng they hav e fa i l ed, bu t t hat real l y is not
w it h n o ro o m t o ma n o e u v re .
the ca s e. Lea rn to p a us e a nd rest, not q u it .

In th e e v e r- c h a ng in g e n vi ro n m e n t o f c o mb at,
Writ e u p y our f itn ess p l an on a w h it eboard , or
th is h i ghl y fl u i d w ay o f t h i nk i ng m ay s eem
on p a per w ith p en cil , so ses s ion s c an be
dangerous but it does allow a response
ru bbed ou t an d s wa pp ed a rou nd ea s i ly to
a ga i ns t y o u r pl an f ro m t h e e ne m y – wh ich
cater for l if e’s obs tr uc ti ons . A ny athl ete or SF
a ll o w s t h e lea de r to b e b o t h p ro ac ti v e a n d recr ui t wil l t el l you that you s hou l d l i s t en to
reac t iv e . A lea d e r w o ul d d i re c t t h e i r a s s ets by
you r body. Tra in in g at a n i nten se l eve l will
co mmu n icati n g t h e e n d g o al t o h i s or her
br in g y ou c l ose to overt ra in in g, s o l i sten to
tea m a n d l e t t h e pe o p l e un d e r t h e i r c o m m and
you r b ody wh en i t n eeds more res t as th is is
fig ure o u t t h e i r p a rt t o p l ay o n th e hoof .
more beneficial over the long term than
Creat in g a fl u sh pl an w oul d b e eas i e r i n a p u s h i n g t h ro u g h , o v e rt ra i n i n g a n d c a u s i n g
civ il i an e nv i ron me n t w h i c h i s w h y th i s hac k is
in ju ry. Of cou rs e, du ri n g ra ces or w hi ls t on
ta ug ht to c o mb at l ea de rs – i n an e n v i ro nm ent
s el ecti on, y ou do t he op p os i te. You t el l your
w he re de ci s io ns h a v e t o be m ad e v e ry q ui ck l y
bod y t o s hu t u p a n d p u s h t hroug h the p ain.
w it h o u t t h e lu xu ry o f g ro u p d i s c us s i o n.

RU LE OF T HR EE TH INKIN G
Nex t t ime y o u a re i n a f l ui d e nv i ro nmen t
w he re d e cis io n s h av e t o b e m ad e q uic k l y,
An other US M ar in e Corp s p rin ci p l e you can
a pp ly t he ’ 70 % S o l u ti o n ’ i n o rd e r t o suc c eed
a p pl y t o you r l if e i s the theory of coining
a n d be ni m bl e e n o u gh t o reac t to y o ur f a st-
three al ter nat iv e c our s es of a cti on.
ch a n gi ng c irc um st an c e s.

W hy three? I t is thou g ht that t w o p l an s would

be too i nf l ex ib l e a n d i n su ff ic i ent a n d four

© SPECIAL FORCES MENTAL STRENGTH HACKS - 47 -

pl a ns c o ul d l ea d to me n t al p aral y s i s – too decisions for making alternative plans of
mu c h t o t hi n k ab o u t . Th e U S M ari n e Corp s a cti on.
hav e fo u nd t h at h a vi n g th re e p l an s i s o p tim al
to make quick, informed and flexible

© SPECIAL FORCES MENTAL STRENGTH HACKS - 48 -

 'CONF IDE NCE H AS N O CO MPET IT ION '
To d e a l w i t h a t o u g h s i t u a t i o n , y o u c a n
lit e ra l ly b lu ff y o u r mi n d o u t o f i t . B e i n g a b l e
to remain calm and confident is very
im po rt a nt a s a l ea de r. Yo u w o ul d h av e b een
naturally drawn to confident teachers,
employers and trainers as you have
p r o g re s s e d i n l i f e a s n a t u r a l l e a d e r s a re
t y p i c a l l y s e l f - a s s u re d a n d e x u d e a s t ro n g
a u th o r i ty, ea r n i n g re sp e c t as a re s u l t . B ein g
co nf ide nt is t w i c e a s i m p o rt ant i n s tran ge
surroundings which is where this mental
res i l ie n ce ha c k c o m e s i n to i t s o w n . Th e more
y o u a ct co n f i de n tl y, th e m o re p e o p l e w il l
res p o nd t o y o u p o si ti ve l y a n d l o o k t o y ou f or
a dv i ce a nd g ui d anc e .
In a s tre s s f ul s i tu at i o n , y o u s h o u l d p re tend to
b e c o nf i de n t. Pre t e nd y o u are i n a c o o l , ca l m
a n d co l l e ct e d ma n n e r t o c o nv i n c e y o u r brai n
y o u a re n o t w o r ri e d . I t may f e e l f al se , art if ici al
a n d f ab r ic at e d at f i rs t, bu t i n a s h o rt amou n t
of t i me , y o ur bo dy w il l se nd p o s i t i v e si gn al s
to t he min d (i n th e sam e w ay ; i f y o u s m il e
w he n y o u f e el s a d, ‘ h app y ’ si g n al s w i l l be
© SPECIAL FORCES MENTAL STRENGTH HACKS
tri gg ered a nd s en t to th e b ra in , thu s making
you r mood l ess n egat iv e).
Fi rst , c l ose y ou r ey es a n d ima g i n e bei n g calm
and imagine yourself with a confident,
relaxed and level-headed body posture.
Phys i ca l l y ad op t thi s b ody p os i ti on – t h en
op en you r eyes . D o thi s s l owl y, as the h ack
won ’ t b e s o eff ecti ve when ru s hed .
I t i s a ctu a l ly f a ir l y d iff ic u l t t o be w orried when
you a dop t a con f iden t b ody p osture; imagine
s ta nd in g ta l l , f ocu s ed, breathi ng c al m l y wit h a
raised chin. Another way to act more
con f id en t is to s l ow down your tal k i ng and
a cti ons . Peop l e who are nerv ou s ten d to t alk
in a hig her p itc h voi c e, sp eak q ui cker and
regu l a rl y b rea k ey e con ta c t wi th t he p erson
they a re tal k i ng to. D o the op p os i te of t h ese
to di sp l a y con f i denc e. I n ad d iti on, s t ud ies
ha ve s hown t hat p eopl e wh o l is ten more t end
to b e thou g ht of a s c onf id en t v s s om eone
wh o ta l ks a l ot – a s ironi c a s t hi s m ay a ppear.
Giv en ti me, y ou w il l be a bl e to cou n ter t he
eff ec ts of in s tan t s tres s v ery q u ic k l y wi th a b it
of p ra ct is e. 

- 49 -
 ‘ I ' V E N E VER H AD A P RO BLE M KILLING... I DON'T KEEP A TA LLY,
B U T I DO N'T LIE IN BED A ND WORRY ABOUT IT’ -ANDY MCNAB

Dr Kev i n D u tt o n is a psy c h o l o g i s t f ro m the ‘ The Sev en D ead ly W in s’ are ou tl i ned as th e

Un i ve r si t y o f O x f o rd. In 2 0 1 3 , h e c o m p il ed a key ac tion a bl e p oin ts in the book , the ha nd f ul
list of the most likely professions which of ch arac teri s tic s w hic h c oul d be em ulat ed
peo pl e w it h ps y c h o p at h ic t e n d e n c i e s a sp ire f or su cc ess :
to b e co me . H e f o u n d th at am o n g th e top 1. Ps yc hop aths ju st d o i t. They don ’ t spend
ch o i ce s we re l a wy e rs and p o l i c e o ff i c e rs bu t valuable mental resources on
th e n um be r o ne pro f e s s i o n o f c h o i c e wa s p rocra s tin at ion or worr yi ng abou t things .
‘ C EO’, w he re i t i s e st i mat e d t h at 1 i n 2 5 a re 2. Ps yc hop aths k n ow how to w in. Th ey play
psy c ho p at hs – 4 x h i g h e r th an t h e averag e to win an d are ex tremel y rew a rd s f ocused .
population. During his research into 3. Ps y c h o p a t h s h a v e e x t r e m e s e l f - b e l i e f .
psy c ho p at hs , D u tto n m e t S AS l i v i ng l e gen d They don ’ t c are w hat p eop l e thi n k and
a n d b e st - se l l i ng aut h o r, An d y M c N ab, rea l a ren ’ t a f ra id to s p ea k ou t a s a res ul t .
na me St e v e n M i t ch e l l . 4. Ps yc hop aths s tu d y p eop l e. Th ey l ike to
g et in t he hea ds of t heir p rey, l ike any
Andy McNab was the commander of the hu nt er, to giv e th em a u n iq u e ad v ant age
fam o us Bra v o Tw o Ze ro m i s s i o n d u ri ng t he to get what t hey wa n t.
fir s t G ul f Wa r i n 1 9 9 1 . H e w as c ap tu red by 5. Ps yc hop aths m ove on . They don’ t h ave
I ra q i f o rc e s o n a n o p e rat i o n i n t e n d i n g t o regret s or b eat t hem sel v es u p a bou t t h eir
d is r u pt a nd de st ro y mo bi l e S C U D l au nch ers. dec is ion s .
He w as t o rt u re d by h is c ap to rs b ut w as l ater 6. They l iv e in the m omen t – t h e on l y t h ing
rel ea s e d a nd re m ai ns a s o n e o f t h e mos t Ps yc hop aths an d B u dd his t mon ks have i n
hi gh ly de c o rate d so l d ie r s i n B ri ti sh m il it a ry com mon .
hi s t o r y. 7. Ps y c h o p a t h s u n c o u p l e b e h a v i o u r f r o m
emotion. They can surgically remove
Dutton discovered that McNab was a emot ion f rom a s itu ati on .
psychopath and was able to use his Because of these traits, there is a high
psy c ho p at hi c t ra i t s t o h i s ad v an t ag e . They c o- n um ber of p s yc hop ath s in the mi l i tary and
authored the book ‘ THE GOOD in deed in the s p eci al f orc es a s they are ab le
P S Y C H O PAT H ’ S G U I D E T O S U C C E S S ’. T h e to c ope w ell w it h hig h- pres s ure env ironment s.
b oo k o u t l in e s t h e trai ts o f a p s y c h o p ath : N on- They l ike to be c ha l l en ged a n d thr i ve und er
procrastination, confidence, easily taking p ress u re. An dy M cN a b s tated t hat ‘ Wh en I was
cri t ic i sm , pe r s ua s io n , l i vi ng i n t h e m o men t, a pr is oner i n Ba ghd a d, I w as wh ip p ed , I was
tu rn in g o ff o f e mo ti o n wh e n m ak i n g d e ci s ion s bu rn ed, I ha d my ba ck teeth p u l l ed out … He
a n d m e nt a l t o ug h n e ss. is a bl e t o s u cc es sf u l l y a c cep t the p as t and
mov e on . A l es s on w e ca n a l l l ea rn. 


© SPECIAL FORCES MENTAL STRENGTH HACKS - 50 -

 ‘ TI M E IS WH AT WE WANT MOST A ND WHAT WE USE WORST ’,
W I L L I AM P ENN.
Su cc e ss fu l p eo pl e d o n’ t watc h T V, th e y d on ’t
w as te t h e ir ti m e wi th i t. Yo u sh o u l d n ’ t eit her.
Wh y do n ’t t h e y wat ch T V ? B e c aus e t hey ’re
working towards their goals, bettering
th em s e lv e s an d l ear ni n g .
Thi n k ab o ut i t . W ho ac tu a l l y w at c h e s T V? A
great cl ue is i n t h e ty pe o f ad v e rt s y o u s ee, or
mo re i m po rt an tl y, w h at y o u d o n ’ t s e e . H av e
y o u ev e r s e e n a n ad v e rt o n n at i o nal T V f or a
Lam borgh in i, A st o n M art i n o r Fe rrari ? Ha v e
y o u e v e r s e e n a T V ad v e rt p ro m o t i ng the
lat e st Nat io n a l G e o grap h i c s u p e r- v ac at i on to
a ll o f t h e 7 w o nd e r s o f t h e w o rl d v i a a p riv ate
jet ? Wh at ab o u t Prad a, G u c c i o r To m Ford ?
You ge t t h e i dea .
Thi s is b e ca u s e a c o mp a n y w h i c h p rodu c es
luxury goods won’t effectively find their
ta rg e t au di e nc e in th o se w h o sp e n d their
l i v e s w at c h i n g T V. Th e c l a s s i c 2 1 st- c e n t u r y
nor m i s t o wa ke up, eat b reak f as t, g o to w ork ,
w o rk 9- 5 , co m m u t e h o me , h av e d i nn e r, w atc h
TV, s l e e p, re p eat . S o u n d f am i l i ar? W h y i s T V
popu la r? B e c a u se it is a n e sc ap e . I f y o u ha v e
had a b us y da y, yo u c a n re l ax i n f ro n t of the
TV w i t h y o ur f e e t up and un w i nd . B ut w hen
a re y o u g o in g to f i nd t h e ti m e to w o rk on the
great e st pro j e c t o f a l l … yo u ? Yo u c an b et t hat
fo r e v e r y h ou r y o u sp e n d w at c h i n g T V, your
friends, co-workers and competitors are
w o rk i ng o n t he i r go a l s – p ro b ab l y to e sca p e
th at co m fo rt a b l e 9 - 5 n o rm y o u se e m s tuc k
w i t h . H a rd w o r k b e a t s t a l e n t w h e n t a l e n t
d o e s n ’ t w o r k h a r d . Yo u ’ l l n e v e r g e t r i c h
© SPECIAL FORCES MENTAL STRENGTH HACKS
wor k in g for s omeon e el s e t he res t of your life,
a nd the p eop l e w ho k n ow t hat, a ct.
D on’ t bel iev e i t? What ad v ert s do you s ee on
TV ? 1 . Pa yd ay l oa n s targ eti ng p eop l e w h o fail
to ma ke en d s meet. 2. Produ ct c om p ari son
websites to find you the greatest deal
bec au s e y ou ha ve t o s a ve m oney. 3. Advert s
f or bu dg et, econ omy or ent ry -l ev el ca rs. 4.
B etti ng a g enc ies an d l ottery tic ket advert s
bec au s e y our on l y cha n ce of b ecom i ng ri ch is
to win it, ri gh t? The l i st g oes on…
TO S O LV E A P R O B L E M , YO U F I R ST
H AVE TO ACKN O WL E DGE I T
Understanding where your time goes is
im p orta n t to u nd ers ta n din g a n d w ork in g out
how to ac hiev e y ou r g oal s . H ow ma ny hours
do y ou cu rren tl y sp en d on s l eep in g, worki ng,
cook i ng … you r s oci a l l i f e? How m any hours
do you wa n t to s p en d on thos e thin gs ?
So, you need to plan your time. Get
organised, prioritise, decline additional
com mi tmen ts a n d d el egat e w here n ecess ary.
Pl a n you r w eek in adv a n ce. Work s m arter, not
ha rder a n d h av e a k il l er morn in g routine t o
g et you r d ay g oin g the w a y you w ant it t o.
Al s o, g et off s oci a l med ia . As w el l a s aff ect ing
you r ti me m an a gem ent, i t a l so aff ec ts your
men ta l hea lt h. B ut y ou al rea d y k n ow that (yet
you are s ti l l on i t).
I n s t e a d o f s a y i n g ‘ I d o n ’ t h a v e t i m e ’, t r y
s ay in g ‘ I t ’s n ot a p ri orit y’ a nd s ee h ow t h at
- 51 -
fee l s . Th e re i s n o s u c h th i ng as no t h avi ng
t i m e t o a c h i e v e y o u r g o a l s . Yo u n e e d t o T I M E I S N O N - R E F U N DA B L E . U S E I T
pri o r it i s e wh at i s im po rt ant to y o u and a ct W IT H I N TE N TI O N .
a cc o rdin g ly. Ev e ry o ne h as 2 4 h o u rs i n a day.
The difference between those who are Sta rt by p l an n in g out n ex t w eek …
su cc es sf ul an d t h o s e wh o are no t i s h o w that
tim e i s s p e nt. Tim e i s yo u r m o st p reci ous
pos s e s s io n .

The o n ly t hi n g w h ic h i s t r ul y f i n i t e . N o b ody is
to o b us y, i t ’s j u st a m atte r o f p ri o ri t i e s.

© SPECIAL FORCES MENTAL STRENGTH HACKS - 52 -

 ‘ LE A DE R SH I P I S AN ACTI ON, NOT A POS IT ION,’ - DONA LD
M C G ANNO N.
What do special forces section leaders,
professional sports coaches and
e nt re pre ne u r s h a ve i n c o m m o n ? Th e y are al l
leaders. What do middle management
su pe r v i so r s, a n d d e sk si tti ng , o rd e r- b ark in g
exe c ut iv e s h a v e i n c o m m o n? Th e y ’ re b oss es.
Wh ic h do y o u w a n t t o b e ? A l ead e r o r a b oss ?
You sh o u l d a l read y k n o w the ans w e r.
BO S S ES H AV E A R U L I N G M E N TA L I TY.
THE Y T HRE AT EN , U S E P E O P L E , TAK E CRE D I T
FOR OT H E R ’ S W O R K , H U M I L I AT E A N D
MA NI F E ST FAVOU R I TI S M .
A boss thinks of ways to show their
d omi na nc e and a u t h o ri ty i ns tead o f earn in g
it. A b o ss do e sn’ t l i st e n t o th e team , a b os s
b el ie v e s th e t ea m sh o ul d b e s u b m i s s i ve a n d
get t he i r h ea ds do w n an d d o as o rd e red , no
qu e s t i o ns as ke d. A b o ss th i nks t h at t h e y k n ow
b es t . As a re s u l t, p e o p l e d o n’ t l eav e b ad jobs ,
th ey lea v e b a d bo s s e s.
A LEA D E R , I N CO NT R A ST, M OT I VATE S,
G I V E S C R E D I T, O F F E R S C O N S T R U C T I V E
CRI T IC IS M , I S OP EN FO R D I S C U S S I O N , TA KE S
THE INIT I AT I V E , TA K ES R ES P O N S I B I L I TY AN D
DEVELOPS PEOPLE INTO LEADERS
THE MS E LV E S .
A g oo d lea de r i s sup p o rt i v e a n d u n d e r s ta n ds
th e be ne f i ts o f w o r k-l i f e b al an c e . A g ood
leader sets clear and realistic goals and
ma ke s s ure t h at ea c h m e m b e r i s h ap p y wi th
th ei r t a s ki ng . A g o o d l ead e r i s ap p ro ac ha bl e
a n d e nc o ura ges f e e d ba ck an d ne w i d ea s a s
© SPECIAL FORCES MENTAL STRENGTH HACKS
thi s a da p ta bi l i ty a n d l i kab il i ty is a key f ac to r
to th e tea m’s s uc ces s . A p erson who feel s
appreciated will always do more than is
exp ect ed. I n th e w ord s of R ich a rd B rans on,
’ Tra in p eop l e wel l en ou gh s o they c an l eave.
Treat them wel l en oug h s o t hey don ’ t wa nt t o.’
A g ood l ea der l ea ds f rom t h e f ron t .
I n t he New Yor k Ti mes B es ts el l er ‘E XTR EME
O WN E RSH I P: HO W U S N AVY SEA L S L E AD AN D
W I N ’, a u t h o r e d b y L e i f B a b i n a n d J o c k o
W il l in k ( bot h ex-US N a vy Seal Comma n d ers ),
U S s p eci al f orces l ea d ershi p p ri nc i p l es are
ou tl in ed throu g h pa s t exp erien ces an d th eir
p ropos ed a p pl i c ati ons to t he bus i nes s wor ld .
As elegantly explained in the book, the
di chotom y of l ea ders hi p is cat egori s ed in t he
f o l l o w i n g w a y : ‘A g o o d l e a d e r m u s t b e :
con f id en t bu t n ot coc ky ; c ourag eous but not
f ool ha rd y; com pet it iv e bu t a grac i ous loser;
atten tiv e to deta i l s b ut no t obs ess ed by t hem;
s t ro n g b u t h a v e e n d u ra n c e ; a l ea d e r a n d
f ol l ower; hu mb l e not p as s iv e; ag g res s iv e no t
over bea ri ng ; q u iet n ot s i l ent; c al m but not
roboti c, l og ic a l b u t n ot devoi d of em oti ons;
cl os e wi th the t roop s but not s o c l ose that
on e becom es m ore i mp ortan t tha n a nother or
more i mp ortan t tha n t he good of the t eam;
n ot s o cl ose t hat t hey f orget w ho i s in ch arge.
a bl e to exec u te E xtreme O wn ers hip, wh ile
exerc is in g D ecen t ral i s ed Com m a nd. A good
l ea der ha s noth in g to p rove, b ut everyt hi ng to
p rove.’
So, who wou l d y ou f ol l ow in to com bat ? A
bos s or a l ea der?
- 53 -

BOTH HAVE THEIR B AT T L E F I E L D
A D V A N TA G E S A N D I T D E P E N D S O N T H E
SIT UAT I ON …
… t he re a re a nu mbe r o f l ea d e r s h i p s ty l es
w hi ch ca n b e ap p l ie d . I n t h e p l ann i n g p ha se,
a g o o d l ead e r u s in g t h e q u al i t i e s m e nti oned
a bo v e wo u ld b e o p ti ma l . S p e c i al Fo rc e s u n its
su ch a s th e S AS c o nv e n e i n w h at i s k n ow n a s
a ‘C hi ne s e Par l i a me n t ’ b e f o re an o p eration
w he re ea ch m e mbe r o f th e m i ss i o n b ri ng s
their own experience to the table and
collectively contributes to the mission
p l a n n i n g . Th e l e a d e r l i s t e n s t o t h e t e a m ,
b ou nc e s id ea s aro u n d and f i n al i se s th e p l a n,
ma k in g su re e v e ry o n e i s h ap p y w i t h t h e ir rol e.
B ut a s s o o n as bu l l e ts s ta rt f l y i ng , t h e e nem y
are engaged, and a different type of
lead e rs hi p s t y l e i s ne e d e d – th at s i m i l ar to a
© SPECIAL FORCES MENTAL STRENGTH HACKS
bos s . O rd ers n eed to b e is s u ed q ui ckly in
order to react and defeat the enemy.
Discipline, training and routine would
p re p a re a t e a m f o r c o n t a c t , s o e v e r y o n e
a l rea dy k nows t hei r p art t o p l ay to t he poi nt
where it becomes second nature. During
com bat , the l ea der ’s rol e is t o be a ma st er of
situational awareness and utilise their
communication skills to give a running
com men ta ry of th e en ga g emen t t o the u ni t as
a whol e s o that ev ery on e i s aw a re of t h e
surroundings, developments and the
situation. Outside of battle, in between
firefights, a leader would again discuss
options with the team, switching back to
bei ng more of a l ead er th an a b oss . Th e mo st
effective leaders are able to interchange
bet ween m in ds ets whi ch, b as ed on you r own
p rof ess ion , ma y be of ben ef i t t o you a nd your
team . 

- 54 -



© SPECIAL FORCES MENTAL STRENGTH HACKS - 55 -

© SPECIAL FORCES MENTAL STRENGTH HACKS - 56 -
 ‘ P O S I TI V ITY IS A C HOIC E. HAPPINESS DEPENDS ON YOUR
T H O UGH TS ’
The po w e r o f p o si ti v e th i n k i n g i s n o s e c ret . I t
w il l ma ke y ou a h a ppi er, m o re p ro du ct iv e
per s o n . I f y ou b e l i e v e a c h al l e ng e i s tota l l y
pos s i bl e , y o u wi l l f i nd a way to c o m p l e te it . I f
th ere’s a w il l , th e re ’s a w ay. I f y o u vi ew a
challenge as impossible, you may
unc o n sc i o us l y p l ac e m e nt al o b stac l e s i n y our
w ay. Li ke wit h ph y s ic al trai ni ng , t h e m o re y ou
pra c t is e p o s i t i v e t h in k in g , th e b e tte r y o u wi l l
b e at i t u n ti l i t be c o me s s e c o nd n at u re .
The way Mahatma Gandhi, the leader of
In di a n in de pe n de n ce , p u ts i t:
“ M A N O F T E N B E C O M E S W H AT H E
BE LI E V E S H I M S E LF TO B E. IF I K EEP ON
S AYI N G TO M Y SE L F T HAT I CANNOT DO A
CE RTA I N T H I N G , IT I S P O S S IB L E T HAT I M AY
EN D B Y R EA LLY BE CO M ING INCA PA B LE OF
DO IN G I T. ON T HE CO NT R A RY, IF I HAV E THE
BE LI E F T H AT I CA N D O IT, I S HAL L S U RELY
ACQ UI RE T H E CAPAC I TY TO D O I T E V E N I F I
M AY N OT HAVE IT AT T H E B EG INNING .”
If y o u b e l ie v e y o u w i l l exc e l at y o u r g o al , you
a re m o re li ke l y t o exp e n d t i m e an d e ff ort in
achieving it, thereby realising your ‘self-
prop he c y ’. You r mi nd a n d b o d y w i l l b e m ore
prep a re d t o t ac kl e yo u r c h al l e ng e rath er t han
b ei n g co n ce r ne d ab o ut i t. I n th e w o rd s of
Ne l s o n Ma nde l a:
“ I T A LW AY S S E E M S I M P O S S I B L E
UN T I L I T ’S DO NE ”.
© SPECIAL FORCES MENTAL STRENGTH HACKS
Thi s ca n not be tru er wi th rega rds t o Roger
B an n is ter, the f ir st ma n to ru n a m i l e i n und er
4 min u tes i n 1 9 5 4 . Pr ior to hi s effort s, it
s eemed i mp oss i bl e to ru n a mil e so f a st . But
a ft e r w i t n e s s i n g t h at i t c o u l d b e d o n e , a
number of other runners were able to
com p let e th e 4 - min u te m il e soon aft er. This
s hows how p owerf ul pos it iv e thin k in g c an b e
a nd how mu ch of a m ent a l s tren gt h boo st it
ca n g ive you . He tru l y b el iev ed it cou ld be
done and trained his mind and body
rel ent l ess l y in order to a c hi eve h is g oa l , t h us
paving the way for a new generation of
at hl etes .
D on’ t con fu s e p osi tiv e thi nk i ng w ith w is hf ul
thi nk i ng . Bei n g p os it iv e s ti l l req ui res y ou t o
be rea l is ti c reg ardi n g you r goa l . You cannot
s im pl y w is h to ac hi eve it wi thou t work i ng o n
i t . Yo u n e e d t o b e r e a l i s t i c a b o u t y o u r
p l an n in g, res earc h a n d p rogres s i on. A great
wa y to do t his i s b y con duc tin g a s el f -SWOT
analysis. SWOT stands for strengths,
wea kn es s es, op portu ni ti es a n d t hreats . You
can use these four headings as ways to
realistically identify your assets and
hindrances to strengthen your ability to
a chi eve you r g oal . You s houl d be able t o
id ent if y what ob st ac l es y ou m ay fa ce on t h e
wa y a n d w hat a ss ets you need in p l ac e t o
cou n ter t hem. Thi s is exp l ai ned in m ore det ail
in t he W ho P l a n s Wi n s ch a p ter.
- 57 -
 T EC HNIQ UE S TO T RY:
- A dm itt e dl y, ea s ie r s ai d th an d o n e – I f you
c at ch yo u r s e l f th i n ki n g n e g ati v e l y, revers e
y o ur th in ki ng a n d tr y to f i n d th e ‘c l o u d w ith
t h e s il v e r li ni n g ’ i n a bad c i rc um stan ce.
Un de n ia bly, i t ta ke s a b i t o f p rac ti se, b u t
n o m att e r h o w ba d th e si tu at i o n, there i s
a lw a ys a si l v e r l i n in g .
- Do n ’t t ake fai l u re p e rs o n al l y. Th e re are a
million quotes from top sports and
bu s in e s s pe o p l e re ga rdi ng f ai l ure . Th e key
t a keaw a y fro m t h e m i s th at w i t h t h e c orrect
f ra me o f mi n d, y o u n e v e r l o s e . Yo u eit her
w in o r y o u l earn f ro m y o ur m i s take s .
- Ta ke c o nt ro l o f t he s i t uati o n. I f p e o p l e s ee
y o u a s a v ic ti m, pe o pl e w i l l start treati ng
© SPECIAL FORCES MENTAL STRENGTH HACKS
you l ike on e a n d you , i n tu rn , wi l l d eve lo p a
v i c t i m ’s m e n t a l i t y . S t a y o n t o p o f t h e
dec is ion m ak i ng .
- Smi l e. For ob vi ou s rea s on s , w e a ss o ciate
s mi li ng wi th bei ng hap p y and if we f eel sad
yet s m il e, we s end si gn a l s to our b rai n t h at
we s houl d be ha p py a n d, in t u rn, bec om e
ha p pi er beca u s e of i t. Ju s t s m il e f or t he
s ake of i t – try i t, it w orks !
- L is t y our g oa l s an d a c hievem ent s in t imes
of hard shi p. They w il l rem in d y ou of what
you a re ca p abl e of a nd how fa r y ou h ave
a l rea dy com e.
- 58 -
 ' H O W IM P ORTA NT IS THIS S ITUATION TO THE REST OF MY LIFE? ’
A s a lread y ex pl o re d i n th i s b o o k , and as s een
in t h e Ch im p Parad ox , ‘ Th e H e l i c o p t e r ’ m en tal
st re n gt h ha ck w i l l c h a n ge y o ur m i n d s e t. When
y o u fi n d y o u r se l f i n t h e p re s e n c e o f i ns tan t
s t re s s ; f e e l i n g s o f a n g e r, a n x i e t y, u n e a s e ,
a pp re h e ns io n … y o u c an u se t h i s h ac k :
1. Im a gi ne y o urs e l f g e tt i n g i nto an i m agi nary
h el i co pt e r an d ta ki n g o ff v e rti c al l y.
2. Im a gi ne y o urs e l f r i s in g u p and u p a nd up
s o y o u ca n lo o k d o w n o n y o urs e l f an d the
s i t uat i o n y o u h a ve f o u nd y o urs e l f i n. Thi s
i s t o ge t per sp e c t iv e .
3. Im a gi ne t h at wh e n y o u l o o k l e ft f ro m the
h el i co pt e r, y o u se e pa s t e v e nts and w hen
y o u lo o k to y o ur ri gh t , y o u s e e fu ture
e v e nt s , u lt i m ate l y se e i n g y o ur l i f e a s a
l in ear t i me li n e .
© SPECIAL FORCES MENTAL STRENGTH HACKS
4. N ow, l ook bac k d own on you r current
s itu at ion a n d a sk , “How i mp orta nt i s t h is
s itu at ion to the res t of my l i fe? ”
You w il l prob abl y a n s wer ‘n ot at a l l !’.
Remi n d you rs el f t hat ever yt hi ng in l i f e will
p a ss . A s tress f u l momen t i n y our l if e, like
mos t t hin gs , won ’t l a s t f orever. Very l ittl e in
l if e i s imp orta n t f or t he l on g-t erm. Ta ke off in
you r i ma gi na ry hel i cop ter, l ook at y our l ife’s
ti mel in e an d w onder if your momen t of s tres s
is wort h s tress i n g a b out – Th in k of this nex t
t i m e y o u e n c o u n t e r i n s t a n t s t re s s . W i l l i t
bot her me in a yea rs ’ t ime? Wh at abou t next
mon th? Next week ? O r even tomorrow? No, it
won ’ t. 

- 59 -
 “ T H E PR I MA RY CAUS E OF UNHAPPINESS IS NEVER THE
S I T UAT ION, BUT YOUR THOUGHTS ABOUT IT.” – ECKHART TOLLE
The lo g ic ex p e rt, E d w ard d e B o n o, p ro p os ed
th e t he o r y o f t h e ‘ 6 Th i n ki n g H ats ’. Th i s ha ck
b roa de n s y o ur mi nd so y ou are ab l e to l ook at
a s i t uati o n f ro m d iff e re nt p e rs p e c t i v e s , s i mp l y
b y i ma gi ni ng w ea ri ng di ff e re nt c o l o u re d hats .
Thi s i ns ta nt c ha n g e i n p e r s p e c t i v e c a n hel p
y o ur a nx i e t y or de p re ssi o n b y l o o k i ng at a
prob le m fro m 6 d iff e re nt an g l e s . S o me are
neg at iv e a nd so m e are po s i t i v e to g i v e y ou a
hol i st ic p o in t o f v ie w o f t h e si t u at i o n.
WHITE H AT – FAC T S : “GIVE ME
N OT HI NG B UT T HE FACT S ”
The wh i te h at re p re se nt s y o u r a b i l i t y t o l ook
a t t h e s i t u a t i o n a n a l y t i c a l l y, w e i g h i n g u p
opt i o ns m at he m ati ca l l y. U se t h i s m e thod of
th in kin g t o rec o rd av ai l a bl e i nf o rm at i on an d
to i de n ti f y o t h e r p i e c e s o f i n f o rm ati on y ou
nee d i n o rd e r t o m ake a n i nf o rm e d d e c i s ion .
R ED H AT – F E E L I N G L “ I H AV E A G OO D
F E E LI NG A B OU T T HI S !”
The re d hat rep re s e nt s y o u r a b i l i t y t o l ook at
a s i t u at io n w it h i nt ui ti o n, f e e l i n g and e m otion
– u s in g y o u r g ut rea c t io n t o m ake d e ci s ion s
w it h o u t ju s t if i c ati o n.
B LACK HAT – CAU T I O N L “ I CA N S EE
LOT S O F P R OB L EM S HER E ”
The bla ck h at re p re s e nt s n e g at i v i t y. Lo ok at
th e s it uat i o n fro m a ne g ati v e s tand p o i n t a nd
pl a n f o r t he w o rs t c ase s c e nari o. U s e the
© SPECIAL FORCES MENTAL STRENGTH HACKS
bl a ck hat to be ov erl y c ri ti ca l . How ev er, b e
wa rn ed that it is too ea s y t o overus e t he b lack
hat met hod of thi n ki n g.
YEL LOW HAT – PO SI TIV ITY : “ TH ER E
A RE PL ENTY OF UPS ID ES HERE! ”
The yel l ow hat rep resen ts p osi ti vi ty. Thi s way
of thinking looks for benefits and
opportunities, even if the only positive
el emen t t o a s itu ati on i s a c l oud wi th a si lver
l i n i n g . Th i s w a y o f t h i n k i n g a l s o h a s t h e
ben ef it of bein g a mora le b ooster f or tho se
in v olv ed.
GR EEN HAT – C RE ATIV ITY : “ IS TH ER E
SO ME THIN G WE HAV EN ’T THOUG HT A B OUT
YET? ”
The g reen hat rep resen t s y ou r a b il i ty t o look
at a s it u ati on w ith the creati ve s id e of th e
brai n. Thi s wa y of thin k in g a l l ow s a free f low
of id ea s an d exp eri men tat ion , n o m atter ho w
obs cu re, wh ich cou l d be turn ed in to reali sti c
s ol ut ion s to p robl em s ol ve.
BLUE H AT – CONTROL: “LET’S
M AN AGE THIS W ITH O RD ER ”
The bl ue hat is a l l a bou t c on trol . You may use
the bl u e hat a s the f in a l p ort of c al l in a
situation as it demands conclusions and
s um ma ri es bef ore a f in a l d ecis i on is ma de.
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 B E L I EVE IT OR NOT, ST RES S CAN BE GOOD
It ca n p ro v ide m o t iv ati on and d ri v e a nd i t
e na bl e s u s t o rea ct b e tte r un d e r p re ss u re. But
to o m uc h o f i t ca n h av e a b ad e ff e c t o n the
huma n b o d y, bo t h m e n t al l y and p h y s i c a l l y, so
lo o k o u t fo r the s e sy mp to m s o f s tre ss …
Me n t a l s i gns : I rrati o na l be h av i o ur, i nc reas ed
te mp e r, co n c e n t rat i o n pro b l e m s , an i n abi l i ty
to re l ax a n d, u l t im ate l y, de p re ss i o n.
Ph y s ic a l s ig ns : Stre ss ca n l ead to eati ng too
mu c h o r no t e no u g h , d i zzi ne s s , h eart a n d
ch e s t pa i n, na u sea a n d s l e e p i ng p ro b l e ms .
Yo u c a n c o m b a t i n s t a n t s t r e s s b y s i m p l y
real i si ng y o u r st re s s e s a nd m o v i n g y o u r min d
a wa y f ro m th e si tu ati o n fo r a b ri e f m omen t,
th en re t ur n wi t h c l ar it y.
© SPECIAL FORCES MENTAL STRENGTH HACKS
Step on e is b ein g a b l e to id en ti fy when you
a re st ress ed. You ma y becom e stress ed when
you r min d has to take i n a l ot of in f orm at ion
in a short period of time and the extra
stimulus may cause your brain to get
over l oad ed. Wh en you i dent if y that y ou have
s ta rted to b ecome p a ni cked ; ta ke sl ow, d eep
breaths . Sl owl y s ha ke off you r mu scl es t o
rel ax t hem.
N ex t, ap p eal t o on e of you r s ens es t o p rovid e
a n in s ta nt b rea k f rom the s i tuat ion . I magine
the face of a friend, the smell of your
f a vou rit e food or the s ou nd of you r f av ourit e
s ong . An yt hin g t hat t a kes y ou aw a y f rom a
s tres sf u l si tu ati on w il l ca us e you to bec om e
cool , ca l m a n d col l ec ted , en abl i ng y ou to
ma ke cl earer dec is i ons a n d a cti ons . 

- 61 -
 YO U MAY RE CA L L F E L I X B AU MGA RT NE R'S ‘MIS S IO N TO T H E E D GE
O F S PACE ’ IN 2012.
He t o o k a ba l l oo n u p to 3 9 k m /2 4 m i l e s abov e
th e s ur fa c e o f t h e eart h u nti l h e w as i n the
st rat o s p he re . Fro m t h e re , h e to o k t h e ul tim ate
leap o f f a it h a n d b ro ke th e w o rl d re c ord for
th e h igh e s t a l t i t u d e j u m p, reac h i ng sp e ed s of
up to 8 43m p h i n f re e f al l .
B ef o re t h e j u mp, h e s to o d o n a l e d g e i n
co mpl e t e s ile nc e and se re n i ty o n th e e dg e of
spa c e.
To o v e rco m e a nx ie t y, d e p re s s i o n o r ne g at iv e
th o ugh t s , im a gi n e t h at w as y o u, w ay ab ov e
th e hi gh e s t pe rs o n , l o o k i ng d o w n o n ov er 7
b ill i o n p e o pl e – al l ru n n i n g aro un d w i t h t hei r
is s ue s a nd prob l e m s.
Yo u s e e n o p h y s i c a l b o r d e r s b e t w e e n
co unt ri e s . Yo u se e n o l a w s. Yo u se e no p ower.
It ’s t o t al l y t ran qui l a n d h arm o n i o u s.
Th at ’s b e c a u s e e v e r y t h i n g i s a h u m a n
in v e nt io n a n d mo s t o f o u r w o rl d i s in ou r
hea ds : Th e D e cl a rat io n o f I n d e p e n d e n c e, the
Eu ro pea n Un i on … e ve n H u m an R i g h t s . N ot to
me n t io n m o n e y.
They exist because we say they do –
co lle c t iv e l y. Th e y ex i st b e c aus e o f o u r c ul ture.
Wh et he r w e a dmi t i t o r n o t , w e al l hav e
sh are d v al ue s . Th e pi e ce s o f p ap e r o r c otton
© SPECIAL FORCES MENTAL STRENGTH HACKS
we ca rr y a roun d i n ou r poc kets , w it h the f aces
of ou r Pres id ents or Roya l Fam i l ies on t hem
a re of va l ue onl y bec a us e we c ol l ec ti vely s ay
they a re… the l a ws we l iv e b y, the s p eed limi t,
the minimum drinking age, the rules we
f ol l ow. I t ’s al l ma ke- bel i eve. Yet t hey ca use so
mu ch a nx iety, s tres s an d d ep res s ion .
W hen you look bel ow at the earth, sl owly
rotat in g, y ou real i s e a l l of t hi s bec a u s e you
ha ve m an a ged to op en you r m in d to realis e
that c ivi l is ati on is a l l in our heads .
W hat d oes t his m ea n f or us an ts running
around trying to take the path of least
res is ta nc e? I t m ea n s ev ery thi n g a n d a n yth in g
ca n b e c ha ng ed. Th is ca n a l l be chan ged . It
ju s t ta kes eff ort .
Cou nt ries c ome an d g o, cu rrenc y f l uc tu ates ,
we c an ma ke m ore m oney or w e c an f ocus on
wh at a ct ua l l y m atter s to ma ke u s ha p py. In
s hort… b e t he ch an g e you w a nt to s ee in t he
wor l d. W hatev er p robl ems you are cu rrent ly
f a cin g , do so w ith t he k nowl ed ge that i t can,
a nd wi th a bi t of w il l p ow er, w il l b e c ha nged .
ONE OF THE MOST DANGEROUS
P H R A S E S I N T H E E N G L I S H L A N G UAG E I S
‘ WE’ VE A LWAYS DON E IT T HIS WAY.’ 

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 ’ E V E RYT HI NG YO U WAN T IS O N T HE OT HER S IDE OF F EA R’
The mentally strong can accept rejection
b ett e r t ha n mos t. Th e y h a v e a m i n d s e t w hi ch
a ll o w s t he m t o pu t th i n gs i n p e rs p e c t i ve and
not le t re j e ct i o n g e t t h e b e tte r o f th e m or g et
unde r t he i r s ki n .
REJECTION THERAPY HELPS TO
DEVELOP A STRONG MINDSET BY
S U B J E C T I N G A P E R S O N TO CO N T R O L L E D
EX P OS UR E O F R E J ECT IO N.
Ho w e v e r, t h e a i m i sn’ t to re c e i v e and no, or a
yes, but to put oneself forward for an
a w k w a rd s o c i a l s i t u a t i o n . Pre p a r i n g f o r
rejection this way would make your skin
to u ghe r a n d h e l p yo u in l i f e b y e n h anc i ng
y o ur ab i lit y t o n o t be af rai d t o f ai l . A s an
ex a mp l e , i t ’s n atu ra l f o r a l o t o f p e o p l e t o
st r u ggl e wit h a ski n g a n o t h e r p e rs o n o ut f or a
d at e o v e r t h e f ear o f re j e c t i o n. Th i s men tal
st re n gt h ha ck w i l l h e l p y o u th e re .
B ei ng a bl e t o h and l e rej e c ti o n m ean s y ou
mu s t no t le t o th e r ’s be h av i o ur aff e c t y our
se lf - w o rt h. Be s id e s, re j e cti o n i s o n e of the
mo s t po w e rf u l m o t iv ato r s. Re j e c t i o n t hera p y
is a f o rm o f m e n t al ‘ f l o o d i n g ’   w h i c h i s a
psy c ho t h e ra pe u t ic t e c h n i q ue t h at react s by
in c rea s in g a dre na l i n i n t h e f ac e o f f ear, wh ich
ov e r ti m e re du c e s f ea r f ro m th at an d sim i l ar
st i mu li. Yo u m ig h t h a v e h eard o f ‘ f ac i ng you r
fear s ’. We l l, i t w o rks …
So un ds great ? H e re are a nu m b e r o f i d eas t o
h e l p y o u w i t h r e j e c t i o n t h e r a p y. Tr y t h i s
te ch n iqu e o v e r th e n ex t w e e k , f o rtn i g h t or 3 0
d ay s a nd s e e w h at e ff e c t i t w i l l h av e o n y ou ,
y o ur c o nf ide n c e an d y o ur ab i l i t y to g o a fter
© SPECIAL FORCES MENTAL STRENGTH HACKS
you r g oa l s. Pu t thi n gs in to p ers p ec ti ve us ing
other techniques mentioned in this book,
rea l is e th at reject ion rea l l y d oesn ’ t matter
a nd ma ke th e most of i t. You m ay a l so f ind
that you ’re ha v in g f u n . J us t m ake su re your
id ea s a re l eg a l a n d tru s tworthy. Here is so me
in s p irat ion :
- See if you c an borrow £/$ 1 0 0 f rom a t ot al
s tra n ger
- As k f or a sel f i e w it h a st ran ger
- As k f or a tou r of a bu i l din g n ot op en t o the
p u bl ic ( wa rehous e or f ac tory)
- As k to sw im i n a s tra n ger ’s s wi m min g p oo l
- O ff er £/$ 5 to a tota l s tra ng er. You’ll b e
s ur pr is ed how ma ny w il l s a y no!
- As k to borrow s omeon e’s p et dog
- As k s tran g ers f or com pl i men ts
- Greet p eop l e as t hey en ter a c af e/s tore
- Fi nd a job in one da y
- As k f or a f ree room at a hotel
- As k to ma ke you r own s a nd w ich at Subway
- As k to prac tic e a f oreign l a n gu ag e wit h a
s tra n ger in a s u p erma rket
- Make up your own recipe and feed
wh atev er y ou ma ke t o y ou r f ri ends
- As k to tes t d ri ve a su p er- c ar
- E ma il to a sk f or a s i gn at ure from your i dol/
cel eb rit y
- As k to dra w p ortrai ts of st ra n gers
- Giv e a s p eech on t he s treet
- As k to si t i n a p ol ic e c ar
- As k s tran g ers to rat e how you d res s
- As k s omeon e ou t on a date
R e j e c t i o n t h e r a p y w a s f i r s t i n t ro d u c e d b y
author Jason Comely and received
ma in s trea m p u bl i ci ty when Jia Ji an g spoke
- 63 -
about his experiences of ‘100 days of
rej e c ti o n’ d ur i ng a TE D t al k u s i n g s o m e of the
me t h o ds a bo v e . He e ve n as ke d t o m e et t he
Pre s id e n t o f t h e U n it e d State s.

I F YOU DO N’ T A S K , YO U WO N’ T GET.

© SPECIAL FORCES MENTAL STRENGTH HACKS - 64 -

© SPECIAL FORCES MENTAL STRENGTH HACKS - 65 -
© SPECIAL FORCES MENTAL STRENGTH HACKS - 66 -
 ‘FO R TH OS E I LOVE , I WILL DO GREAT A ND T ERRIBLE T HINGS ’
In 200 3 , t he U S A rmy e st ab l i sh e d a ‘ Wa rrior
Eth o s ’. It is d e s ig n e d t o i n stal l t h e s p i ri t an d
e t h o s o f a wa rr i o r i nt o e v e ry so l d i e r.
so ld ie r i s a s ked to do t h i ng s un l i ke any thin g
fo und in t he c i v i l i a n w o rl d . Th e y are ex p ected
to u se v i o l e nc e to ac h i ev e t h e i r g o al s a n d
fo llo w o rd e r s , e v e n if i t p u t s t h e i r l i f e on the
l i n e . B a s i c t ra i n i n g i n s t a l l s a n u n w a v e r i n g
d ev o t i o n to t h e c au s e – th e d e f e n c e o f their
hom e n at i o n. Th i s m il i ta ry m i nd se t i s f o un d i n
a ll a rea s o f a so l d i e r ’s l i fe w h e re al l s ol di ers
a gree an d abi de by th e i r w arri o r e thos to
e ns ure t he y c a n re l y o n eac h o th e r wit hout
qu e s t i o n.
A s p a rt o f t h e w ar r io r e t h o s, t h e U S S o l di er ’s
Cre e d w a s fo r me d . It i s a p ass ag e l earnt b y al l
so ld ie r s o n b as i c tra i ni n g , read al o u d to their
c o u n t e r p a rt s t o e n s u re t h e i r o at h i s f u l l y
unde r st o o d a n d be l i e v e d b y e v e ry m e m b er of
th e t ea m.
T H E US S O L DI E R’S CR EED :
I a m a n A me ri c a n S o l di er.
I a m a Wa rr i or a nd a me m b e r o f a t eam.
I s e rv e the pe o p l e of th e U ni t e d St at es a nd
live th e A rm y v a l ue s .
I w i ll a lw ay s pl a ce t h e m i s si o n f i r s t .
I w i ll ne ve r ac c e p t de f eat.
I w i ll ne ve r qu i t.
I w i ll ne ve r lea v e a f al l e n c o mrade .
© SPECIAL FORCES MENTAL STRENGTH HACKS
I am disciplined, physically and mentally
t o ug h , tra ine d a n d pro f ic i en t i n my w ar r ior
A t a sks an d d ril l s .
I al w a ys ma i nt a in my a rm s, m y eq ui pm en t and
m ys e l f.
I a m a n ex pe rt a n d I a m a pro f e ss i o na l .
I st a n d rea dy t o dep l o y, e ng a g e a nd des troy
t he e n em ie s o f t he U n it ed St at e s o f Ame r ica in
cl o s e co m bat.
I a m a g ua rdia n of f re edo m an d t h e Am er ic an
w ay of l i f e.
I a m a n A m eri ca n s o l die r.
Thi s is imp ortan t f or men t a l s tren gt h as it
g ives the s ol dier j oin t va l u es to f al l b a ck on.
K now in g th at ea c h memb er of thei r tea m h as
reci ted th ose w ords is a s m u c h of a b en ef it t o
the s ol di er a s k n owi ng the w ord s them selves.
I t wou l d bri ng pea ce of m i nd i n a s tress ful
en vi ron men t, k n owi ng they ca n trus t a n d rely
on the p eop l e a rou n d them w it h def ined,
s ha red b eli ef s .
You c a n ap p l y thi s to y ou r l i f e b y creati ng an
ethos of you r ow n t o rem in d y ou of y our own
p u r p o s e a n d v a l u e s . Wr i t e i t i n t h e f i r s t
p ers on, li ke the exa mp l e abov e, a nd m ake it
tota l l y rel ata bl e to y ou r own goa l . Pri nt it off
a nd lea ve i t s omewhere you w il l b e a b le t o
s ee it a n d reci te i t a l ou d. I f it ’s good enough
f or the m il it ar y, con s id er u s i ng t hi s hack in
you r l i fe. W hat ki n d of a creed w oul d you
wa n t t o create?

- 67 -
 ‘ TH E DAM N FE W'
On ly 1% o f al l U S mi l i ta ry p e rso n ne l are in the
N a v y S e a l s . I t ’s e s t i m a t e d t h a t t h e r e a r e
a ro un d 2 ,45 0 S ea l s at a n y o n e t i m e and the
B ri t i sh S A S h as ab o u t a f i fth o f th i s nu m ber.
If y o u ta ke i n to a c c o u n t t h e p o p u l at i o ns of
the corresponding countries, there are
rou gh ly 1 33, 0 0 0 p e o p l e f o r e v e r y 1 N a vy Sea l
in t he US a nd ro u g h l y th e sam e f o r e v ery 1
SA S t ro o pe r i n t h e U K . Th i s ad d s a d e g ree of
exclusivity and pride to those who are
b ad ge d – t he y are l i te ral l y o n e i n 1 3 3 , 0 0 0.
Thi s kn o wle d ge c an b e a u s e f u l h a c k f o r th os e
goi ng th ro u gh s e l e c t io n and t rai n i n g . On ce
mo re, t hi s ha s to do wi th v i s u al i sati o n. Th ose
w ho tra in h a rd c an d o s o k no w i n g t h at t hey
w il l re pre s e nt th e 1 3 3 ,0 0 0 o f t h e i r c ou n try
me n , wo me n a nd c h i l dre n o n th e b attl e f i el d –
rou gh ly t he p op u l at i o n o f B r i g h t o n i n th e UK
or C ha r le s to n , S o u th Caro l i na.
© SPECIAL FORCES MENTAL STRENGTH HACKS
Thos e ru nn in g th rou g h the h il l s of t he Brecon
B ac ons on SAS s el ect ion or a l ong the b eac h
in Cal if or ni a du ri n g B U DS ca n do s o whil st
vi s ua l l y im ag i ni n g th e h u ndred p l us thousand
f a ns s crea min g f or them to s uc c eed.
I ma gi ne the f a c es of t hos e y ou wa n t to f igh t
f or, th ose y ou w a nt to rep res ent . The m en, t he
wom en, the chi l dren . I ma g in e s eei ng them f or
a s fa r a s the ey e c a n s ee, fi l l i ng ev ery p lace a
p ers on ca n s ta nd . Im ag i ne w hat the banners
a nd s ig n s of en cou rag emen t s ay, hel d h igh
above their heads, waving gently in the
breeze. Thes e a re t he p eop l e y ou do it f or.
Thes e peop l e a re def en d a bl e. I ma g i n e th eir
l ove a nd a dmi rat ion f or y ou . A true warrior
f ig hts n ot b eca u se they hate w hat i s i n f ront
of t hem, b ut f or th e l ove of w hat is beh ind
them . Thes e peop l e w an t y ou to s uc ceed.
They are rooting for you. Imagine their
s up p ort to p us h you t hrou gh.
YOU A RE T HE 1 IN 13 3 , 000

- 68 -
 ‘ TH E O NLY TI M E YO U SHO U LD LOOK BAC K , IS TO S EE HOW FA R
YO U HAVE CO M E’

The SF a ppl i c a nt w o ul d h av e h i ke d , s w a m a n d cov ered th e d is ta n ce ma ny ti mes a s required

ru n h und re ds , i f n o t th o u sand s o f m il es in o f y o u o n s e l e c t i o n . D ra w a s t ra i g h t l i n e
preparation for selection. Although this ru n ni ng d own th e l en gt h and u n ders id e of
co mmi t me n t po s it i v e l y a ff e c ts t h e c and id ate’s your left forearm and place three small
p s y c h e , t h ro u g h p re p a r a t i o n a n d b u i l d i n g hori zon ta l m ar kers . O ne g oes on t he f ar left at
co nf ide nc e , t h e re i s o n e sm al l y e t e ffec tiv e the en d, w hi ch rep res en ts the s tart of your
hack you can utilise. That is to remind trai ni ng , an d on e on t he f ar rig ht of t h e
y o ur se l f o f h ow f a r yo u h av e c o m e . timeline to represent the moment you
com p let e a n d f in i sh s el ect ion when you are
Ca nd idat e s h a v e b e e n k n o w n t o t ra i n for a ba dg ed i nt o y our u ni t – where you c om plete
y ea r o r mo re by th e m se l v e s i n m o un t ai nou s you r goa l .
re g i o n s t o f o c u s 1 0 0 % o n t h e i r m o u n t a i n
fitness and outdoorsman-ship. There is
us ua ll y a t re me n do u s am o un t o f h u stl e and
st r u ggl e th at c o m e s be f o re th e ac t u al sta rt of
th e a r me d fo rce s se l e c ti on p ro c e s s and the
can di dat e c a n re mi nd th e m s e l v e s o f thi s to
gi v e t h e m a me n ta l bo o s t s i m p l y b y w rit in g i t
on t he i r a rm . G ra b a p e rm an e nt m arker and
get t o wo r k .

Le t ’s s a y y o u h a ve ru n, h i ke d a n d s w a m 1000
mi le s in y o ur pre p arati on t rai n i n g . You ca n
si mp ly wr i te ‘1 0 0 0 M I LES ’ o n th e u nd e rsid e of
y o ur le ft a r m (i f y o u f i re a ri f l e f ro m y o u r ri ght
han d) so i t is i n vi e w as a c o ns tant re mi nd er
w hi ls t t a bb i ng o r r uc ki n g as y o ur l e ft a rm i s
us e d t o s up po rt t h e ri f l e ’s w e i g h t , ex pos i ng
th is pa rt o f t he ar m t o y o u.
Se c o nd ly, y o u c an d raw a l i ne o n y o u r arm to
visually represent the distance you have
co v e re d in tra i n in g v s t h e d i s tanc e y o u ha v e
to c o v e r o n s e l e c t io n . I f y o u h av e take n you r
tra in in g s e ri o u sl y e n o ug h , y o u w o u l d hav e
© SPECIAL FORCES MENTAL STRENGTH HACKS
The third l in e is v ery i mp orta n t: Ma r k i t wh ere
you bel iev e the d is ta n ce y ou ha ve to go on
s el ecti on corres pon d s wit h the d is ta nc e you
a l rea dy c overed w hi l st tra in in g. As p er th e
exa mp l e, sa y y ou w ere tra i ni ng f or SAS Test
Week i n the B rec on B ea con s , Wa l es . E ac h
recr ui t st arts by cov erin g t he in f a mou s ‘Fan
Dance’ up and down the highest Brecon
B e a c o n s m o u n t a i n , Pe n -Y- Fa n , t w i c e w h i l s t
ca rr yin g 4 5 lb s of k it p l u s f ood , water and a
- 69 -
rif l e – co m p le t e d at a 6 k m/h r p ac e . D ay aft er
d ay o v e r t h e n ex t w e e k are 6 m o re m o u nta in
fit n es s te s ts , v ar y i ng be tw e e n 2 0 - 3 5 mil es ,
car r y i ng up t o 8 5 l bs o f ki t, ac c u m u l at in g i n
th e l a st te s t – ‘ En du ra n ce ’. I t i s a 4 0 - m i l e sol o
hi ke w it h 55l bs o f k i t a n d a 2 4 - h o u r ti m e l imi t.
Ty p i ca l ly, i f t h e c and id ate ’s na v i g at i o n i s s p ot
on, ea ch su c c e s s f u l p o te n t i al t ro o p e r w oul d
hav e t ab b e d ov e r 1 6 5 mi l e s i n a w e e k , ov er
mountainous terrain, battling the
unpre d ict ab l e We l sh w eath e r, c arry i ng ba ck-
breaking loads. If t h e c a n d i d a t e ’s s o l o
navigation is not accurate, the distance
co v e re d wo u l d u n de rs ta n d ab l y b e l o n ger to
a ll o w fo r co r re c t io n .
© SPECIAL FORCES MENTAL STRENGTH HACKS
IF YOU COVERED 1000 MILES IN
TRA IN IN G, 16 0 M IL ES SEEM S N OT S O M UCH
OF A DE AL COM PARE D TO W HAT YOU HAVE
A LR EADY D ON E.
T h a t ’s w h a t t h i s h a c k i s a l l a b o u t – t h e
remi nd er of h ow f a r you ha ve c om e. D ra w t h at
l a st hori zon ta l l i ne on you r a rm’s ti meline
b e t w e e n w h e re y o u h a v e c o m e f ro m a n d
w h e re y o u a re g o i n g . W i t h t h i s e x a m p l e ,
a bou t 85% u p the l in e to the ri ght. Sel ecti on
is , th eref ore, on l y 15% of the t otal eff ort
n eeded to rec eiv e th e s a ndy beret a n d t he
SAS w in ged -d ag ger ca p ba d ge. O f c ourse,
you ca n us e th is h a ck w ith wh atever y our go al
is . How f a r ha ve you come? H ow fa r ha ve you
g ot t o go?

- 70 -
 TH E BR I TI SH ROYAL M AR IN E CO MMA NDOS HAVE A MOT TO…
‘ I T ’ S A STAT E OF M IND’
The Roy a l Ma r in e s p ri de t h e m s e l v e s o n thei r
e li t e ne s s a nd mi l i ta ry h i st o ry s tre t c h i n g bac k
to 16 6 4. The c o mm an do s h av e th e l ong es t
b as ic t ra in in g c o u rs e i n N ATO, 3 2 w e eks t o
tra n sf e r th e m in d o f a c i v i l i an i nto a Ma rin e.
The y l o o k f o r i n de p e n d e n c e , s t re n g t h a n d
co ura ge an d a im t o re c ru i t n e w m e m b ers b y
fo cu si ng o n t h e m e n t al t o ug h ne s s asp ect of
th e j o b – ’9 9 .9 9% n e e d no t ap p l y ’.
Like t h e Ro y a l M a ri ne s , m o st o f th e worl d ’s
mi li t a r y u ni ts a re t aug h t t o no t o nl y f ac e t he
harshness of extreme weathers but to
e mbrac e t he m . Fro m th e sc ri p t o f o n e of the
Roy a l Ma r in e ’s a dv e rts l aun c h e d i n 2 0 0 9 , i t i s
st at e d t hat
‘R AIN I S OU R A L LY. R A I N H I D E S OU R
TR AC K S AN D Q U EN CH E S O U R T HIR ST. RA IN
KE E P S OU R E NE M I ES IN SI D E W HIL ST WE G ET
TO WO RK .’
The actionable point here for potential
so ld ie r s is th at al t h o u g h y o u m ay h av e a v oic e
in t he b a ck o f y o ur h ead f i n d i ng an exc us e
not t o go fo r y o u r trai n i n g ru n i n th e ra in ,
sle e t o r s no w – y o u ma y th i nk y o u w i l l s l ip or
tri p, r u n s lo w er, b e co m e b o g g e d d o w n w it h
hea v y g ea r s atu rat e d w i th w ate r o r b e more
pron e t o b lis t er s – t h e f ear i s t h e sam e for the
e ne m y.
On real o p erati o ns , if y ou o p e rate i n p oor
w eat he r, y o u a re l e ss l i ke l y to b e sp o tte d by a
less disciplined enemy or a civilian
popu lati o n a s t h e y wo u l d b e s e e k i ng shel ter.
© SPECIAL FORCES MENTAL STRENGTH HACKS
As l on g a s y ou c a n a ccep t this , y ou w ill no
longer dread a training session in poor
weather conditions but welcome it. The
exp erien c e wi l l c ond it ion th e m i nd to a ccept
the env iron men t a n d gi ve y ou a com p e tit ive
a dva n ta g e.
IN A CLASSIC CASE OF
U ND ER ESTIM ATIN G THE ENEM Y…
O p e r a t i o n O v e r l o rd ( t h e N o r m a n d y b e a c h
l a nd in gs in W W 2 on 6 th Ju n e 1944), was a
s uc ces s p artl y d own to b ad weat her. I t t oo k
years of planning to put the operation
tog ether bu t ‘D el i vera n ce D ay’ wa s ev ent ual ly
n ar row ed dow n to a 3-d ay tim e wi ndow wit h
the op tim al a s tronom ic a l c ondi tion s i n ord er
to cros s t he c han n el s a f el y and p u t men on
the b ea ches . Th e l a ndi n gs w ere m ean t to t ake
p l ac e on the 5t h J u ne bu t the l ow cl oud
obs cu red vi s ion f or a i r su p p ort, h igh waves
a nd hi gh win d s wou l d ca p s i ze l a n di ng craft
a nd torren tia l rai n wou l d s l ow the m ovem ents
o f t h e a r m y w h e n i t g o t t o g ro u n d . Th e
Germans knew this. An attack was not
a nt ici p ated. I n f a ct, Ger man s ol di ers l eft t h eir
coa s ta l f orti f ication s t o ta ke p art in training
exerc is es a s s u ita b l e weat her f or a l arge-s cale
l a nd in g w a s n ot ex pec ted unt il mid -Ju ne . Bad
weath er wa s a ma jor a dva n tag e t o the all ied
f orces a n d a l l owed them to g et a f oothold i n
E urop e a n d d efeat the N a zis l es s than a year
l ater.
N ex t t ime you w ake u p p l an n in g to g o f or a
run and see that it is raining outside,
- 71 -
w e lco m e i t. Th i s is th e state o f m i n d of a mi s si on in hos til e ter rit ory. Prep are f or t h at
Roy a l Ma ri ne and i nd e e d o f a n S F o p e rator. a dva n ta g e. E mb ra ce the cha l l eng e.

The re is n o th i ng q u i t e l i ke p o o r w eat h er t o
co v e r t he ex f i l trati o n o f an S F un i t aft er a ‘IF IT’S NOT RAINING, IT’S NOT
TRA IN IN G.’


© SPECIAL FORCES MENTAL STRENGTH HACKS - 72 -

‘Never trust a thin cook’ is a well-known
ex p re s s i o n . Th e t hi nk i ng be hi nd i t i s t hat if a
ch e f 's c o o kin g wa s b r il l i ant, h o w c o ul d they
possibly resist stuffing themselves? They
obv io u s l y eat a l o t an d, t h e re f o re , are m ore
p ro n e t o k n o w i n g m o re a b o u t f o o d . Th i s
per s o n ca n be tru s te d.
A lt h o ug h th e ex pre s si o n i s b as e d o n a b i as ed
a s s u mpt io n , w i th n o t h i ng to b ac k i t u p, i t
d oe s ha v e a ke y ac ti o na b l e m e s s ag e : N ever
ta ke a d v ice f ro m so m e o ne w h o i s n ’ t i n the
sa me p o s it io n a s y o u wa n t t o b e i n .
G ET VAL I DATE D A DV I C E .
Thi s m e s s ag e m ay s e e m o b v i o u s at f i r s t b u t it
is o ft e n o v e r l o o ke d. Th ro u g h T V, th e i nternet
a n d s o c ia l m ed i a , w e a re th ro w n t h o u sands of
pie ce s o f i nf o r mat i o n a d ay ab o u t w h at to eat,
w hat t o bu y, w h e re to g o o n h o l i d ay, how
oft en y o u sh o u l d g o to t h e g y m … I t ’s h ard t o
make sense of t h e n o i s e . Yo u n e e d t o
scr ut in is e wh at y o u are h eari ng an d w here it
is c o min g fro m.
The re i s a p hra s e i n b us i ne s s :
‘I F YO U S U R R O U N D YO U R S E L F WIT H
4 M IL LI ON A IR E S, YO U A R E B O U ND TO B E
TH E F I F T H .’
If y o u s e e wh at th e y are d o i n g d ai l y ; h abi ts ,
ma n n e ri s ms , t h o u g h t pro c e ss , t h e n y ou too
w il l pic k t ho s e up. Yo u w i l l ab s o rb th e adv ic e.
You c a n a ppl y t hi s to an y f i e l d . Fi nd w h o y ou
w an t t o b e l i ke a n d s u rro un d y o u rse l f wi th
th em , p ro a c ti v e l y.
© SPECIAL FORCES MENTAL STRENGTH HACKS
B ut wh y d oes thi s matter f or a n SF op erat or ?
Pu t p l a i n l y, t h e re i s a l o t o f f i c t i o n a n d
m y t h o l o g y s u r ro u n d i n g t h e w o r l d ’s s p e c i a l
f orces tra in in g a n d mis s ion s . As sp eci al forc es
op erator s tend to keep a l ow p rofi l e, ke ep t o
them sel v es , a nd a s gov ernm ent org an is ations
s uc h as the UK ’s M O D (M in is try of D ef ence)
n ever comm en t on s p ecia l forc es ac ti vi ties, i t
is often l eft t o p u bl ic h ea rs a y and s p ec ulat ion
to what is ac tu al l y i n vol v ed.
A p oten tia l s ol di er w ou l d f in d ou t a s m uch as
they can regarding their selection and
trai ni ng to prep a re men tal l y a n d p hy s ically.
B ut ever ythi ng in t he p u bl ic dom ai n need s t o
be t aken wit h a ‘p i nc h of s al t ’. I s this s o urce
rel ia bl e?
The bes t s ou rc e? Som eon e w h o h a s b een
there a n d d one it an d i s in the s am e p os it ion
you one da y w is h to be i n. For a s o ld i er
l ook in g at SF s el ect ion , t he b est thin g to d o i s
con ta ct the un i t di rectl y to get the mos t up to
date in f ormation p oss i bl e. Mi l itary trai ning is
constantly evolving. S O Ps (standard
operational procedures) are in constant
dev el opm ent to i mp rove ea ch new g enerati on
of s ol dier s, a ff ec ted direc tl y b y i np u t f rom t he
battlefield. As such, easily available
information, especially regarding special
f orces , tend s to s wa y f rom t he t ru th as it is
often g ues s work or tota l l y outd ated.
N ever tru s t a t hi n cook .

- 73 -
 ‘ N O S IR, I WILL NOT A BA NDON MY TANK. MY GUN IS STILL
WO R K ING A ND I W ILL GET THOSE BASTARDS,’
Th o s e w e re t h e w o rd s o f 2 n d L i e u t e n a n t
K h e t a r p a l ; a r e c i p i e n t o f t h e Pa r a m V i r
Ch a kra , In dia 's h i gh e st m i l i t ary d e c o rat i on f or
v a lo u r in t he f ac e o f t h e e ne m y.
Ma n y sp e c ia l f o rc e s c an d i d at e s h av e w hat is
cal l e d a ‘d o or d ie att i tu de ’…
‘I W ILL G E T TO T H E E N D O F T HIS
S E LE CT I ON CO UR S E, O R I W IL L D IE T RY ING’
G i v e 1 0 0 % . G o h a rd o r g o h o m e . A l l o r
not hi ng. Ne v e r q u i t. ‘ Ev e n g rav i ty f ai l s when a
so ld ie r is de t e rm i n e d t o earn h i s stars.’
Thi s m in ds e t h as t he a d v a n t a g e o f c o n t in u a l l y
pu s h in g o n e ’s s e l f t o th e m ax i m um w i t h s heer
m i n d p o w e r, d o i n g w h a t e v e r i t t a k e s t o
a ch ie v e a g o a l , o bj e c ti v e o r m i s s i o n. Th at
sa id , ma ny great po t e n t ia l s o l d i e rs h ave l os t
th ei r li v e s o n a n S F se l e c t i o n c o u rse b ec aus e
o f t h i s m e n t a l i t y . Pe o p l e h a v e p a i d t h e
ultimate sacrifice before getting to the
st a rt in g li ne f o r w ar.
The re ha v e a l w ay s be e n a n d p ro b a b l y a l wa y s
w il l be f at al i t i e s i n mi l i ta ry t rai n i n g as it has
to be as rea li s t ic a s p o s si b l e to p re p are the
mi n ds a nd bo di e s o f s o l d i e rs f o r c om bat .
Thi s , o f co u rs e , h as it s ri sks e s p e c i a l l y d u r in g
live fire exercises. Accidents happen.
A lt h o ug h th is i s an o c cu rre n c e , t h e d o or d ie
att i t u de i s a bo ut p u sh in g l i m i t s w i t h t he min d ,
even though the situation itself may not
a pp ear li f e - th reate n in g .
© SPECIAL FORCES MENTAL STRENGTH HACKS
Some h av e p us hed them s el v es s o ha rd t h at
they h av e d ri ven thems el ves to a stat e of
exhaustion, and ultimately death, in their
en comp a s s in g a mbi tion to join an el it e. In
2013, three SA S ca n didates l os t thei r l iv es on
the s a me da y : I t w a s t he h ottes t da y of t h e
yea r over the Brecon B ea c ons w hen over 7 0
p o t e n t i a l S A S t ro o p e r s w e re i n s t r u c t e d t o
cov er 18. 5 m il es ( 30k m) wi thin 8 hours 4 5
m i n u t e s a s w e l l a s c a r r y a b e rg e n ( a r m y
ba ck p a ck ) wei ghi n g 2 7 k g a n d a ss au l t rif le
over m oun ta i nou s t erra i n. 7 ot hers were also
hos p ita l is ed wi th heat exh aus tion . A m ajor
in cen ti ve t o keep p us hi n g , when d row sines s,
di zzi nes s a nd heat ex hau s tion s ta rt ed to kick
in f or t he m en, wou l d ha ve been the fear of
vol u n ta ry w ith dra wi n g them s el v es f rom t he
cou rs e. If th ey di d that, t hey woul d have
f a il ed th e ent ire s el ec tion event an d so me
ma y n ot ha v e b een gi ven a s ec ond c hance.
O ne recru it who di ed m ad e i t t o w it hi n 1 mi le
of the end of t he ma rch wi th dri nk i ng wat er to
s p are. D o or die.
Thi s min ds et is n ot a n i s ol at ed ca s e a s it is
en cou ra ged throu g hout the w orl d ’s milit ary,
o f t e n re p re s e n t i n g m i l i t a r y u n i t s w i t h t h e
t o u g h e s t r e p u t a t i o n s . T h e Fr e n c h Fo r e i g n
Leg ion s um u p thei r mi nd s et p erf ect l y w it h an
u noff ici a l m otto, a nd the t it l e of a 1977 f ilm
on the Leg ion , ‘ Ma rch or D i e’.
An other m aj or dri vi n g f orc e to a d o o r d ie
attitude is passion. A do or die attitude
does n ’t on l y ha v e t o b e a p p l ied i n a m ilit ary
- 74 -
se tt in g . H o w f a r w o u l d yo u b e w i l l i n g to go t o death’ and is a phenomenon widespread
obtain what you want? What are you throu g hout pa rts of As ia wh ere thou sa nds of
pas s i o nate a bo u t an d wh at w o u l d y o u go to deaths each year are affiliated with
th e e n ds o f t h e ea rt h f o r? M e n and wom en overworking. Although this level of
hav e g iv e n th e u tmo s t sa c ri f i c e i n th e p u rsu it commitment is not encouraged or
of th e ir d rea m s. A 2 1 -y ear- o l d i nte rn di ed recommended, it goes to show how far
f ro m e x h a u s t i o n i n Lo n d o n i n 2 0 1 3 a f t e r p eop l e a re wi l l in g t o go t o a chi eve thei r
w o rk i ng f o r 7 2 h o u rs st ra ig h t f o r an Am eri ca n g oal s .
b an ki ng fi r m. In 2 0 1 7 , a 1 4 - y ear- o l d Ru ss i an
mo de l di e d f ro m ex h a u st i o n b e c au se s h e kep t D o or die.
pushing through symptoms of extreme
tire dn e ss . I n fa c t , t h e Ja p ane s e h av e a w ord
f o r i t : K a r ō s h i . I t t r a n s l a t e s a s ‘o v e r w o r k

© SPECIAL FORCES MENTAL STRENGTH HACKS - 75 -

 ‘ I F A N Y TH I NG CAN GO WR ONG, IT WILL’
The s e a re t h e f am o u s wo rd s o f a U S A i r Forc e
e ng in e e r, Ca p t. Ed wa rd A. M urp h y. H e w a s
part o f a t ea m in 1 9 4 9 at E d w ard s Ai r Forc e
B as e , a nd w as w o r ki n g o n a p ro j e c t t o see
how mu ch s u dd e n de c e l erat i o n s tre ss a p il ot
c o u l d w i t h s t a n d . O n e d a y a ft e r f i n d i n g a
te ch n ici a n in c o rre ct l y w i re d a p art o f th e tes t,
he c o mme n t e d, "If th e re i s any w ay to do i t
w ro n g, he ' ll f i n d i t.” Th e p ro j e c t m anager for
th e t e s t ke p t a l is t o f l a ws , w h i c h h e na med
‘ M ur p hy ’s La w s’, and a dd e d ‘ I f an y th i ng c an
go w ro n g, it wil l ’ t o th e l i st.
The re h av e be en hu nd re ds o f n e w l a w s ad d ed
ov e r t he y ea rs a n d b e l o w are s o m e o f t he
mo s t re le v a nt t o c o m bat . Th e y al so h ave l if e
applications which can be used to think
differently about a situation, against a
co mpe t it o r i n a c o r po rate e nv i ro nm e nt, f or
in s t a n ce , an d c an b e s e e n as so l i d p i e ces of
a dv i ce v e r y s im i l a r to t h at f o u nd i n t h e ART
OF WAR b y S u n Tzu .  - Anything you do can get you killed,
G e t y o ur h ead aro u n d t h e se :
- Fr i e nd l y fi re – is n 't .
- If i t 's w o rth fi gh t in g f o r. . .i t' s w o rth f i gh ti ng
di rt y f o r.
- Yo u are no t S u p e rm an; M ar i ne s and f ig ht er
pi lo t s t a ke no te .
- A s u cki ng c he s t w o u nd i s n at u re ' s w a y of
t e ll i ng y o u t o s l o w do w n .
- If i t' s s t up i d b ut i t w o rks , i t i s n ' t stu p i d.
- Tr y t o l o o k u n im po rta nt ; t he e ne m y m a y b e
l o w o n a mm o a n d n o t w ant to w as te a
bu l le t o n y o u .
© SPECIAL FORCES MENTAL STRENGTH HACKS
- N ever s hare a f ox hol e wit h any on e b raver
tha n y our sel f .
- N ever f org et t hat you r w eap on w a s mad e
by th e l owes t bi dder.
- I f you r att a ck is g oin g rea l l y wel l , i t's an
a mbu s h.
- Th e e n e m y d i v e r s i o n y o u ' re i g n o r i n g i s
thei r m a in att a ck .
- Fi v e - s e c o n d f u s e s a l w a y s b u r n i n t h re e
s econ ds .
- The im porta n t th in g s a re a l wa y s si m p l e; t he
s im pl e are al w a ys h ard.
- The ea s y w a y is al w ay s m in ed .
- Team work is es s en ti al ; it g i ves t he enemy
other p eop l e to s hoot at.
- Never draw fire; it irritates everyone
a rou n d you .
- I f y o u a re s h o r t o f e v e r y t h i n g b u t t h e
en emy, you a re i n the com bat z on e.
- I n comi ng f ire ha s the ri gh t of wa y.
- I f the enem y is wi thin ra n ge, s o are y ou.
in cl u di ng n othi n g.
- Tra cers w ork b oth w a ys .
- M in es are eq ua l opp ort un i ty wea p ons .
- The on e it em y ou n eed i s a l w a ys in s h ort
s up p l y.
- I n tercha ng eab l e p a rts a ren ' t.
- N ever s ta n d wh en y ou can s it , n ev er si t
wh en y ou ca n l ie d own , nev er s ta y awake
wh en y ou ca n s l eep.
- The mos t da ng erou s thi n g i n th e wor l d is a
Second Lieutenant with a map and a
com p as s .
- Fi eld ex p erie nc e is somet h in g y ou d on't
g et u n til j us t after y ou n eed i t.
- 76 -
- To s t ea l i nf o r mat io n f ro m a p e r s o n i s c a l l ed
pl a gi ar is m . To s teal i nf o rm at i o n f ro m the
e ne m y is ca l le d g ath e r i n g i nte l l i g e n c e.
- Th e ne w e st an d l ea st ex pe r i e n c e d sol d ier
w il l us ua ll y w in t h e M e da l o f H o no r.
- Th e bu rs ti ng rad i us o f a h a n d g re n ad e is
a lw a ys o n e f o o t g reat e r th an y o ur j u m p i ng
ra n ge .
- No battl e p l a n e v e r sur v i v e s c o ntac t wi th
t h e e n e my.
- Wh en in a fire f ig h t, k il l as m an y as y ou ca n ,
t h e o n e y o u m i s s ma y n o t m i ss t o m o rrow.
- It i s a p hy si ca l i m po ss i b i l i ty t o c arry too
mu c h am m o.
- Thou s an ds of Vetera n s ea r n ed m eda ls for
bravery every day. A few were even
a wa rded.
- There is on l y on e r ul e in wa r : W h en you
wi n , y ou g et to ma ke u p the ru l es .
- There is no su c h thi n g a s a f a ir f ig ht – on ly
on es where y ou w in or l os e.
- M il it ary I ntel l i g enc e is n ot a con tra di ct ion
in t erms , " L igh t In f a n try" is !
- H ope f or t he b est , b u t p rep a re f or t he
wor st .

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