5 Easy Ways To Develop Mental Strength

5 Easy Ways To Develop Mental Strength

The five habits that mentally strong people do every day to reach their long and short-term goals.

Do you ever wonder how people can run marathons and not go completely insane? How college students can write an eight-page paper in a couple of hours, and still manage to not fail? Or even accomplish what seems like a million things in one day? These people all have one thing in common: Mental strength. A lot of us don’t have as much mental strength as others because we have to train our minds to adapt to the obstacles of everyday life such as school, life events, activities, and socializing with others. Here are five habits that mentally strong people do everyday:

1. They strive to fulfill their purpose

Fulfilling a goal takes time. Mentally strong people understand this and channel their focus to the “big” picture. They look at long and short-term goals, and adjust as they track their progress. Taking on each day is a victory in itself, especially when it’s a tough one (we’ve all had those!). Knowing that you've believed in yourself enough to set goals requires self-worth, and you gain many attributes along the way like resilience, communication, and team building. Those life skills are important to the foundation of becoming a healthy, happy, and productive individual.

2. The desire to grow stronger

Mentally tough people are never satisfied with where they are because they’re continually striving to be a better version of themselves. It's the kind of perspective that can drive an individual to challenge themselves. Having the motivation and determination to reach for their goals are what makes it easier for your mind to crush those daily mental obstacles.

3. They have limits and boundaries

These types of people accept responsibility for how they think, behave, and interact with those around them. They don’t give others who are emotionally or physically superior the ability to knock them down on a good or bad day. They can control their emotions and set aside time to feel those feelings if they choose to. After all, it's not healthy to bottle up feelings! Eventually, they seep into your day.

4. Self-Love

People make mistakes -- it's human nature. To have self-respect, a positive self-image, and unconditional self-acceptance is an important part of a healthy mind. Needless to say, it doesn't mean for you to be arrogant, conceited, or think that you are better than anyone else. It means having a healthy regard for yourself and knowing that you are a worthy human being. Nobody is perfect, so why stress? Learn from it and keep moving forward.

5. A Vision

Mentally strong individuals set daily goals for themselves, no matter how small or big. Long-term goals are great, but they’re easy to lose sight of. However, when long-term goals are reinforced by daily goals and milestones, pushing closer to your dreams becomes far easier. Daily goals allow us to act on the micro while focusing on the macro. These can be anything from getting up in the morning to eating healthy or even exercise!

Mental strength takes time to develop, it doesn't happen overnight! People aren't born mentally stronger than others, either. At the end of the day, it's never a competition to see who's better. It's about who has stayed true to their beliefs and values as an individual today and wants to be a better version of themselves tomorrow.

Cover Image Credit: Candace Jones

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I'm A Woman And You Can't Convince Me Breastfeeding In Public Is OK In 2019

Sorry, not sorry.


Lately, I have seen so many people going off on social media about how people shouldn't be upset with mothers breastfeeding in public. You know what? I disagree.

There's a huge difference between being modest while breastfeeding and just being straight up careless, trashy and disrespectful to those around you. Why don't you try popping out a boob without a baby attached to it and see how long it takes for you to get arrested for public indecency? Strange how that works, right?

So many people talking about it bring up the point of how we shouldn't "sexualize" breastfeeding and seeing a woman's breasts while doing so. Actually, all of these people are missing the point. It's not sexual, it's just purely immodest and disrespectful.

If you see a girl in a shirt cut too low, you call her a slut. If you see a celebrity post a nude photo, you call them immodest and a terrible role model. What makes you think that pulling out a breast in the middle of public is different, regardless of what you're doing with it?

If I'm eating in a restaurant, I would be disgusted if the person at the table next to me had their bare feet out while they were eating. It's just not appropriate. Neither is pulling out your breast for the entire general public to see.

Nobody asked you to put a blanket over your kid's head to feed them. Nobody asked you to go feed them in a dirty bathroom. But you don't need to basically be topless to feed your kid. Growing up, I watched my mom feed my younger siblings in public. She never shied away from it, but the way she did it was always tasteful and never drew attention. She would cover herself up while doing it. She would make sure that nothing inappropriate could be seen. She was lowkey about it.

Mindblowing, right? Wait, you can actually breastfeed in public and not have to show everyone what you're doing? What a revolutionary idea!

There is nothing wrong with feeding your baby. It's something you need to do, it's a part of life. But there is definitely something wrong with thinking it's fine to expose yourself to the entire world while doing it. Nobody wants to see it. Nobody cares if you're feeding your kid. Nobody cares if you're trying to make some sort of weird "feminist" statement by showing them your boobs.

Cover up. Be modest. Be mindful. Be respectful. Don't want to see my boobs? Good, I don't want to see yours either. Hard to believe, I know.

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'Taste The Rainbow' But Not Because Skittles Said To

The health benefits of eating a wide range of fruits and vegetables


Does everyone know that fruits and vegetables are good for you, but do you know why they are considered to be nutritious?

Some may believe the answer is because they have low caloric value, which isn't wrong but they provide so much more. They possess phytochemicals.

Phytochemicals are naturally occurring compounds found in plant foods that provide the fruit and vegetables their color, taste, and odor. More than that, each phytochemical comes with its health benefits.

There are seven mechanisms of action or ways that phytochemicals are beneficial to our health.

They can either act as antioxidants which help to prevent damage to healthy cells, anti-inflammatory, chemo-preventative, support our immune system, trigger apoptosis or programmed cell death, protect our DNA, regulate hormones and finally, some may have the ability for specific actions, such as inhibiting the growth of bad bacteria.

Below is a list of phytochemicals:

1. Carotene 

Alpha and beta carotene give fruits and vegetables an orange or yellow color. Some examples of foods that are high in beta carotene are sweet potatoes, carrots, and bell peppers of those colors.

Carotene, when ingested, is converted into Vitamin A that your body can easily absorb and utilize. Carotene has been scientifically proven to help eye and heart health as well as support our immune system by acting as an antioxidant, anti-inflammatory and possessing chemo-preventive factors.

2. Lycopene 

Think tomatoes. The phytochemical lycopene is responsible for the red color in whole plant foods. The health effects are acting as antioxidants, anti-inflammatory, chemo-preventative but also good for DNA and urinary tract health. What's cool about lycopene is that no matter how you prepare your food, you don't lose any of the nutrients.

3. Chlorophyll 

Eat your greens. Chlorophyll-rich foods appear green. Some excellent sources include dark leafy greens and broccoli. Chlorophyll, like the other phytochemicals are known to be antioxidants, anti-inflammatory and chemo-preventative. Choosing foods that have a rich and vibrant color indicate that is a good source of that phytochemical.

So, next time you're in the produce aisle, be sure to choose your colors wisely.

4. Anthocyanin

Anthocyanins are those foods that are red, blue and purple. Any type of berry is an excellent source of antioxidants. Antioxidants combat damage to cells by helping balance those that are unstable. Cells become unsteady when they have an uneven pairing of protons and electrons so antioxidants essentially give an electron to the cells that need it.

5. Reservatrol

The color purple. Just as every phytochemical mentioned, resveratrol contains antioxidants, anti-inflammatory and chemo-preventative agents. That's the beauty of phytochemicals. Reservartrol also takes it a step further to help brain and bone health. Studies have proven that eating foods rich in resevatrol also help to protect against age-related diseases.

If you want to learn more about the health benefits of phytochemicals, please check out this wonderful book!

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