4 Ways Successful People Move Toward Peak Performance

May 18th, 2014 by LaRae Quy

The ranch I grew up on in the middle of Wyoming was isolated so it was impossible for my brother and I to attend public schools. Instead, we had a private tutor. The only person I had to compete against in my class was myself, so it was a continual game of personal best. 


Determination - climb a rock

I worked hard to beat my own record, and my teacher would respond by saying, “Look at you—you’ve worked hard to get a better score.”

As I’ve gotten older, I realize that my teacher’s response was incredibly unusual. Instead, most teachers, parents, and others in the educational system respond with, “Look at you—you are so smart.”

Without realizing it, my teacher had a growth mindset which believes that people get better by challenging themselves.

The opposite represents a fixed mindset and is represented by how our educational system distributes grades and how most corporations conduct performance appraisals: talent is something that happens to you, not something you make happen.

Whether you have a fixed mindset or a growth mindset influences how you approach peak performance.

Peak performance is successfully using mental toughness to develop the power of the mind and to practice mental skills training in every aspect of life.

Successful people believe that they can challenge themselves to continually grow and improve performance

Let’s take a look at how they do this:


We intentionally focus our attention on what is important in our life and those areas we want to grow.

Our consciousness can handle only so much information, so we have selective attention. One key part of the brain which focuses our attention is the Reticular Activating System (RAS). It filters out important information that needs more attention from the unimportant that can be ignored. Without the RAS filter, we would be over-stimulated and distracted by noises from our environment around us.

Focusing on the goal + focusing our attention on the activity to achieve the goal at the same time overstimulates the brain.

Attaining a goal is something that happens in the future, and it pulls our attention away from where it needs to be in order to focus in the present moment. This explains why so many golfers miss a putt at the end of the final round or why football players drop the ball inches from the finish line.

They choke because their attention switched from the present and moved into the future. As a result, they lose their focus.

Whatever we choose to focus our attention on will make it past the mind’s filtering system. 



Successful people establish their goals. They visualize themselves achieving those goals. And then they break those goals down into tiny, clear chunks. 

Successful people understand that clarity gives us certainty.

You and I can also break down our goals into tiny, bite-size tasks and move from there. Small, clear goals keep our attention focused and yet are not enough to stress us out.



In order for feedback to be most effective, it needs to be immediate. The smaller the gap between output and feedback, the more we will know how to perform better. The reason is that our attention does not need to wander because the information is at hand.

If real-time feedback is not possible, find a way to measure your progress. It’s important that your feedback loop is timely. 

For yourself, and others, tighten the feedback loop as much as possible—try to make it a daily habit.



You need to stretch yourself to perform to your greatest potential. Exactly how much you need to stretch each time is debatable, but experts generally agree that the challenge should be 4% greater than either your skill or your last effort.

Increased stress will lead to increased performance—up to a certain degree. When you move beyond the healthy levels of stress, both performance and health will decline. 

In high doses, stress can kill us. Ironically, it is also fundamental to psychological and physical growth. 4% growth is seen by researchers as the magical tension between challenge and skill. Most of move past 4% increase in performance without noticing, and it’s beneficial because this tension keeps us locked in the present and gives us enough confidence that we can do it again. 

Our success begins and ends with our mental toughness. We can move toward peak performance once we find ways to use our mind to do it.

How have you pushed toward peak performance? What tips can you add?

© 2014 LaRaeQuy. All rights reserved.


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5 Things To Do When Life Is Going Wrong

May 11th, 2014 by LaRae Quy

My first job out of college was in a fancy department store where I was quickly promoted to Buyer—but then my career stalled. For years I languished in the same dead-end job and soon my confidence ebbed away until I could no longer see a way out of my rut.

Adversity - trees in desert


I had originally thought being a fashion buyer would be glamorous, but it didn’t take long to realize the position was nothing but a dog’s breakfast of whatever junk Headquarters didn’t want on their plate. I was a glorified clerk with a paycheck that ranked alongside those in poverty.

I hated my circumstances so much that I contemplated suicide. Even that seemed a loser’s way out—the walls of my life had crumbled and I was left with the ruins.

When life gets really tough, my go-to book is the Old Testament text of the Bible.

These folks understood hardship! There I found a compelling story of a Jewish man named Nehemiah who was cup-bearer to the King of Persia almost five hundred years before the birth of Christ. 

After learning that the walls of Jerusalem had broken down, Nehemiah asked for permission to return and rebuild them. So the King sent Nehemiah back as governor to complete this mission.

As I read these verses, I realized and Nehemiah was an expert on rebuilding. He was also an expert in mental toughness.

Here are 5 things I learned from Nehemiah about what to do when things go wrong: 



The first thing Nehemiah did when the desolation of Jerusalem came to his attention was to grieve. He “weeps and prays for days” showing his intense concern.

Do you have a problem worthy of your attention and energy? Pay close attention to where your heart is broken so you can start doing something positive and constructive to change it.

You will never rebuild the walls of your life until you give yourself permission to properly grieve for what you have lost.  

Remember that there are two kinds of pain: pain that hurts and pain that changes you. 

When you roll with life, instead of resisting it, both kinds help you grow.



Nehemiah took a long, hard look at the rubble that surrounded him. You will never build the walls of your life until you have first truly noticed the ruins. Have you ever taken a good look at what has gone wrong in your own situation? 

If you are mentally tough, you can look at the ruins and see where to pick up the pieces and move on. Once you do, you will see not only the devastation but the possibilities as well. 

This could mean spending time in solitude, but solitude makes great things possible because it gives you the space you need to focus on your potential. 

If things are good right now, enjoy it; it won’t last forever.  If things are bad, don’t worry; it won’t last forever either. 



When Nehemiah comes back to Jerusalem he doesn’t rush out and get everyone excited about the new project. Instead, he rose at night when no one else was around and surveyed the ruins. 

He made an accurate assessment of the situation and then began to make plans for a comeback. He spent time preparing both his head and heart. You need to do the same:

  • Be cautious and start slow
  • Take an honest survey of the situation
  • Take note on what needs to be done.
  • Develop a strategy before you start.



As a child, I loved to show my scars to whomever was interested in learning about my exploits. I was proud of them because the adventure that produced the wound had usually been fun and always fulfilling.

Scars are not injuries; they are wounds that have healed.

Even as a kid I knew that scabs need to be left uncovered so they could get better. Keeping them hidden underneath a bandaid was only a temporary fix.

At some point, we become ashamed of scars and wounds because they represent hurts and failures that overshadow the thrill of pushing our boundaries and taking a risk. Nehemiah was confronted with hostility and assaults as he began rebuilding, but he wore his scars like the tattoo of a warrior who has been inside the ring and lived to tell the tale.

Be proud of your scars because you emerged even stronger than you were before. They indicate you have experienced pain, conquered it, learned a lesson, and moved on when things went wrong.



Nehemiah had a clear plan; it only took fifty-two days to rebuild the walls surrounding Jerusalem!

When things go wrong it is merely an opportunity to test your determination on how much you want something. It doesn’t take a lot of mental toughness to pursue the easy stuff that falls your way, but if you really want something, despite failure and rejection, chances are good your heart is in it as well.

This is a fact of life: struggles are not found along life’s path; they are life’s path. The sooner you come to peace with this, the better. Once you find that path, however, there is no better feeling in the world than following the journey of your heart.

Do not be afraid to get back up when things go wrong—keep trying, and eventually you will find a path that leads toward your goals. It may not be the path you originally envisioned, but it will take you where you need to go.

What does it mean to rebuild the walls of your life? What’s something positive you try to keep in mind when everything seems to be going wrong? 

© 2014 LaRaeQuy. All rights reserved.

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Ways To Grow Stronger From Turmoil in Your Life

May 4th, 2014 by LaRae Quy

Lisa is a neighbor who recently lost her job, Mark is a good friend who found out that he has inoperable brain cancer, and Monika has learned that, against all odds, she is pregnant with her first child at the vintage age of 48.

Overcoming obstacles - kitten


All of these people were thrown into shock and turmoil, in part because they all seemed to live charmed lives in which they were in total control—until they got news that changed their circumstances forever.

As I listened to each of their stories, I was reminded of an old parable where a little boy is so discouraged that he was planning to quit school. His grandfather boiled three pots of water: into the first pot he placed a carrot, into the second pot an egg, and into the third pot coffee beans.

When the little boy asked what this was meant to teach him, the grandfather replied, “Each of these objects faced the same adversity—boiling water—but each reacted differently.”

When adversity strikes, how do you respond? Are you the carrot that looks strong but becomes soft and loses strength? Are you the egg that does not appear to change on the outside but grows hardened inside? Or are you the coffee beans that learn how to adapt? As a result, they change the hot water, the very thing that brings pain, into something that is desirable.

It is not the experiences that are important; it’s how we interpret them. It is our choice whether or not we grow stronger from them.

Here are 5 ways to grow stronger from the turmoil in your life:



The way in which you deal with turmoil in life is determined at an early age. Overprotective parents try to shield their children from adversity, but in doing so they also keep them from the hardships that help them mature.

Getting in shape to meet life’s difficulties takes considerable effort and practice; start now so you are not traumatized when faced with giant-sized turmoil.

How you do one thing is how you do everything.



Ignoring negative feelings is not healthy, nor is wallowing in them. If life has handed you a tough hand, remember that the only thing you may still have control over is your attitude. If you feel powerless because of your circumstances, it’s because that is what you are telling yourself.

Your circumstances may not be what you planned, or expected, but you still own your thoughts. Make them powerful.



When the chips are down, honesty is your best salvation. As a faith-based leader, I have found turmoil and adversity are the tools God often uses to break the hardened veneer created by our ego.

Self-awareness, or mindfulness, is the practice of thinking about the way you think. It’s hard to change negative habits and ways of thinking if we aren’t aware of them.

As you become more aware, take negative reactions and feelings as clues that you need to probe deeper into where the resistance is coming from and what is causing it. Train yourself to notice what is going on.

Like a muscle, self-awareness gets stronger every time you use it.



A recent study of incoming cadets at West Point pinpointed the characteristics needed to complete the rigorous training. It was not athletic prowess, intelligence, or experience that predicted success; rather, Mental toughness was a better predictor of success than any other characteristic.

Mental toughness requires people to pursue goals with a passion, not back down from challenges, not allow failure to define who they are, and not quit.



No matter who you are or what you do, you need three types of friends in your life.

The first type is the one you can call when things are going well and you need someone with whom to share the good news, someone who will be genuinely happy for you.

The second type is the one you can call when things are going miserably and you need a listening ear.

The third type of friend is the one who holds you accountable. Life is hard, and you need people who will stop you from feeling sorry for yourself so you can reach down and pull yourself back up by the bootstraps.

None of us have a magic ball to predict our future. However, we can be prepared for what we can’t predict.

How do you live an enjoyable life resistant to unexpected turmoil?

© 2014 LaRaeQuy. All rights reserved.


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How to Move Forward When You Feel Overwhelmed

April 27th, 2014 by LaRae Quy

As the spokesperson for the FBI in Northern California, I was in a constant race to meet reporters’ deadlines. Each day started with a new crisis, whether it was a bombing, kidnapping, or arrest—the flow of information into my office was overwhelming. 

Adversity - boat in storm


I discovered that 60 seconds is long enough to give a radio interview chocked full of information, and that five minutes is sufficient to prepare for a live TV interview. But, by the time I had replied to 40 emails, another 120 had appeared in my inbox!

I was under constant pressure from national and local reporters to comment on pending cases, yet if I inadvertently provided details of a case sealed by the U.S. Attorney’s office to the media it would be grounds for dismissal and possible prosecution.

Lunch was optional, as were bathroom breaks. One of my assistants came into my office one day and said, “I can actually feel the stress in this room.” I like adrenaline rushes, but the job was wearing on both my mind and body. 

Many people feel the pressure of responsibilities, getting tasks done, and the constant overwhelming volume of work that is placed on their desk.

Feeling overwhelmed can leave us feeling so paralyzed that we become less and less productive, not only risking our job but also our health as well. We need mental toughness to put mental disciplines into place so we can move forward when we’re feeling too much pressure.

Here are 6 suggestions: 



Your brain uses energy like every other part of your body: a typical person’s brain uses approximately 10.8 calories every hour. 

Since your brain is drained of power as you use it, this explains why it’s easy to get distracted when you’re tired or hungry.

Your best thinking lasts for a limited time. It’s good for a sprint but it cannot take you through the day at the same pace.

Knowing this, start your day differently: since prioritizing your priorities takes energy, make this your first task. Otherwise, you will end feeling overwhelmed when you cannot see a way to get through your day’s work.



Visuals are a great way to activate the mind. That’s why storytelling, pictures, and metaphors work so well—they generate an image. 

Visuals are laden with information. They provide color, shape, size, context, etc. Since they take less energy than words, they are efficient ways for the brain to process information.

Use visuals to represent each priority so you can see how it will look as you approach your goal and again as you tick it off your list.



Grab a pen and paper and write down your prioritized projects for the day. This saves your brain from the need to recall and review each one. Save your energy for getting those task done!



The idea is to schedule the tasks that take the most energy for when your brain is fresh and alert. Not everyone is a morning person, so perhaps you’re most alert after you’ve exercised or taken a nap. 

Understand the rhythm of your own body so you are aware of your own mental energy needs and schedule your priorities around them.

Most people respond to issues as they arise; instead, divide your day into blocks so you can schedule projects that require an agile mind during those times when your mind is freshest. Block out other times for routine tasks.



Most non-urgent tasks can wait until you have time to do them. These tasks might be good ones to delegate to others. Learn to say “no” to projects that are not among your priorities.



Most successful leaders have learned how to simplify complicated ideas into a few core elements. It’s the best way to make complex decisions. The elevator pitch was created to encourage entrepreneurs to succinctly summarize their business idea to investors into no more than 3 simple sentences. 

This is incredibly difficult to do, but when you reduce complex ideas into a few simple concepts, it’s far easier to access those ideas in your mind.

Salient, succinct, and specific points take less energy for the brain to process and provide effective visuals for the mind.

By following these steps, you can use mental toughness to learn how to  discipline your mind and prevent it from feeling overwhelmed. 

What tips do you have to keep from becoming overwhelmed?

© 2014 LaRaeQuy. All rights reserved.


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Use Emotional Intelligence To Become A Self-Aware Leader

April 20th, 2014 by LaRae Quy

FBI agents who work undercover are given a series of psychological tests to determine their level of self-awareness. Without self-awareness, agents would not be able to predict their responses when confronted with the unknown that accompanies undercover work.

Self-awareness - squirrel



Psychological tests are constructed and administered by the FBI’s Behavioral Science Unit. I spent a week being assessed by FBI instructors and attending classes intended to drill into me the importance of emotional intelligence if I was to become a successful undercover agent.

Emotional intelligence is recognizing and understanding emotions, both your own and those around you. Since self-awareness is the ability to accurately perceive your own emotions, your competence as a leader rests on your ability to stay alert to them so you can manage your behavior in different situations.

A high degree of self-awareness requires a willingness to tolerate the discomfort of focusing on feelings that may be negative. It can take mental toughness to move through that discomfort, but it’s essential because the more you know about yourself, the better you can predict your reactions.

He who knows others is wise. He who knows himself is enlightened—Lao Tzu

It’s important to understand, however, that self-awareness is not about discovering deep, dark secrets about your inner world. 

Instead, it is about developing a straightforward and honest understanding of what makes you tick.

Successful leaders understand why they do well, what motivates them, and which people and/or situation push their buttons. If you are self-aware, you are far more likely to pursue the right opportunities, use your strengths, and keep your emotions from holding you back.

Here are 5 tips to help you use emotional intelligence to become a self-aware leader:


1. Stop Treating Feelings As Either Enemies or Friends

It’s far too simplistic, and childish, to divide your emotions into two piles: good and bad. So stop labeling them; instead, become aware of each and every emotion without judging it. Observe it, let it run its course, and remind yourself that the feeling was there to help you understand something about yourself.


2. Be Bold and Lean Into Your Discomfort Zone

The biggest obstacle to observing the entire range of your emotions is the tendency to avoid the ones that produce the most discomfort. If you try to avoid certain emotions because they are uncomfortable, you are caught off guard when they do rear their ugly head. Avoidance is a short-term fix. You’ll never be able to manage yourself effectively if you ignore how to deal with the unpleasant stuff. 

Don’t minimize an emotion because it’s not comfortable. You are being arrogant if you think you can control it by using this tactic. Instead, be bold and learn about the emotion so it no longer controls your behavior.


3. Learn What Pushes Your Buttons 

We all have buttons that produce predictable reactions. When the right ones are pushed, we can scream, throw tantrums, or burn with anger. Knowing who, or what, pushes your buttons and how it happens is critical to developing the ability to take control of the situation.

Knowing where your buttons are opens the door to managing your reaction to their triggers.


4. Keep A Beady Eye Focused on Yourself At All Times

Personal surveillance can produce a mother-lode of important information about how you tick. Observe how you react to situations in conversations, meetings, or one-on-one. 

Notice your emotions, thoughts, and behaviors as each of the situations unfold. Slow yourself down so the fast-thinking emotional part of your brain doesn’t overtake the slower-thinking logical part of your brain.

You are in the best position to surveil yourself in all situations, so take the opportunity to notice what your hot button looks and sounds like. Again, this self-awareness will enable you to calibrate your reactions.


5. Stop and Ask Yourself WHY You Do the Things You Do

Your emotions often show up uninvited and unexpected, so stop acting surprised when they do. Emotions serve an important purpose—they are clues you need to pay attention to in order to fully understand yourself.

Even when the emotions are painful, you need to trace them back to their origin to understand their purpose. Pay attention to them, spend time looking for why this emotion surfaced at this time, who triggered it, and in what context?

Self-awareness provides you with the ability to understand why you do the things you do so you can choose your responses instead of reacting to situations around you.

We can all become more self-aware leaders if we learn how to read our own emotions.

“Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.” Matthew 7:7

How has self-awareness helped you become a more effective leader?

© 2014 LaRaeQuy. All rights reserved.


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Ways to Move Through Uncertainty & Start Living The Life You Want

April 13th, 2014 by LaRae Quy

The FBI requires all agents to qualify with their firearm at least four times a year. Part of this training is taking turns arresting fellow agents and putting them in handcuffs.


Adversity - bridge over waterAs I tried to handcuff one of the senior agents on my squad, I found he didn’t have the flexibility to place the back of his hands together behind his back. Over time, he had lost a great deal of the suppleness in his shoulder muscles. 

While he took great deal of ribbing by fellow agents, I remember thinking: “If only he’d made the effort to keep limber, he would have more flexibility.”

If stretching and yoga can promote healthier bodies, we need to find similar ways to keep our mind flexible and agile for top performance. Rigid thinking cannot help us adapt when we are faced with the complexity of today’s workplace. 

We are required to adapt and move through transitions at faster and faster paces. Whether it is a new assignment, a new supervisor, or a new career, to succeed we need to find ways to keep both our minds and hearts supple.

Mental toughness is about maintaining flexibility in the way we respond when faced with the uncertainties of both life and work.

Here are ways to make your transitions and periods of uncertainty a little easier so you can start living the life you want:



When facing uncertainty, you have two choices:

  1. You can dread it because you are afraid of failing—you believe that failure sends a negative message about your abilities, or…
  2. You can anticipate it because you interpret failure as an opportunity for learning and improvement.

The first choice describes a fixed mindset that does best when there is a heavy hand running the show. That way of leading may have been efficient years ago, but today’s leaders are learning that the brain power of their workforce is a terrible thing to waste.

The second choice describes a growth mindset that looks at success as hard work, learning, training, and having the grit to keep moving ahead even when faced with obstacles and roadblocks. 

Research has shown that a growth mindset will allow a person to live a less stressful and more successful life.



As an FBI agent, one of the first things I did was surveil the target of my investigation. I analyzed and assessed their strengths, weaknesses, needs, and wants. This gave me tremendous power, because I usually came to know more about them than they knew about themselves.

Harness that same power by making yourself the target of your own investigation.

Discover your own patterns: what are you always doing or thinking about? What can you not help do, think, or feel? Even if someone asks you not to?

Keep track of how you spend the next week. What are you doing, feeling or thinking about daily? Write down everything that energizes you and makes you feel strong. It could be a particular physical activity, or a book you read, or people you meet.

When you find a few things you repeatedly do and love, dig deeper and see what part of that particular activity makes you feel good. 

As you transition out of your current situation or move into a time of uncertainty, lean into those things that make you feel strong. Not only will they give you confidence to be more flexible in your approach to your situation, they are the heart’s listening posts that will provide you meaning and purpose.



FBI training is relentless and continuous. The reason is that it kept our minds flexible and agile so we could adapt to the unknown when confronting an arrest situation.

When a roadblock or obstacle confronts us, we often have no Plan B. Instead of moving around a roadblock in a deliberate and flexible manner, we continue to assault it using the same tactics that have already proven ineffective. Our default explanation is blaming others.

The only thing worse than getting into a rut is staying in one. Often, our patterns of thinking become rigid because we’re fixated on thinking about achieving our life’s goals in one way.

Mix up the way you think. Combine focused thought with periods of play and scattered attention. Changes in your environment, attitude, and behavior influences how you think. 

When you’re feeling happy or optimistic, you are more inclusive and more creative. When you are fearful, your focus narrows down to specific details.

Mental toughness is having the flexibility to make a mental shift without remaining stuck in a particular mindset. 



Finding our courage is no small thing, but once we find it, it takes over everything in its path. A flood of courage is exactly what we need when faced with transitions.

The goal is to move fluidly between specific and abstract thought patterns so you can flex and bend with the changing circumstances of your life.

Start with making small changes in your routine. Taking the stairs instead of the elevator or listening to different music can boost your mental agility.

Variety is also good. Try different foods and different methods of exercise. Call a friend and go to a place you’ve never visited. Watch your thoughts become more expansive as you break out of old patterns and develop your brain.

These ways can make times of uncertainty and transitions in your life easier. A flexible and agile mindset is essential if you plan to get past the roadblocks and obstacles ahead of you.

Remember this: everyone can get smarter about how to overcome obstacles if they work at it.

How have you pushed through periods of uncertainty to live the life you’ve always wanted?

© 2014 LaRaeQuy. All rights reserved.


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How Women Leaders Can Kick Butt

April 6th, 2014 by LaRae Quy

I knew at an early age that I wanted to do something unique with my life. Perhaps that was because I spent my childhood being very ordinary; I lived for the day when I could break loose and prove to the world I had a champion’s heart. 

Obstacles - tiger


I found the story of Jael in the ancient book of the Bible to be one of the most inspirational stories I read as a young girl in Wyoming. It encouraged me to believe that I was capable of accomplishing great deeds, even in the face of tremendous adversity.

The story is found in the Book of Judges

Back then, a soldier named Sisera led the Canaanite army and commanded over nine hundred iron chariots. He had oppressed the Israelites for twenty years. 

Sisera was brutal, and his own mother speculated that he was late getting home from a battle because he and his fellow warriors were dividing the plunder by raping women and hauling off valuables.

The prophetess Deborah was able to persuade a soldier named Barak to gather an Israelite force of ten thousand to fight the Canaanites—and Sisera was soundly defeated. Exhausted, he fled on foot to a nearby settlement that was known to be an ally of the Canaanites where he thought he could find safety.

A woman in that settlement named Jael saw Sisera approaching and went outside to meet him. She offered him hospitality by covering him with a rug and giving him both water and milk to drink. 

JaelConvinced she was harmless and willing to do his bidding, he told her to guard the tent entrance and let no one enter. He then fell into a weary sleep. Jael saw this as her opportunity and as soon as he was asleep, she picked up a hammer and tent peg and softly moved to Sisera’s side.

She raised the hammer in one hand and drove the tent peg through Sisera’s temple with such force that it stuck in the ground!

When the Israelite soldiers came looking for Barak, Jael showed them Sisera’s body. The Bible says there was peace for the next forty years.

The story of Jael illustrates the quiet strength of a woman who was as much of a champion as any hero from the ancient world, who are so often depicted as men. Here is why she kicked butt:


Hear Me Roar, I Am Woman 

Jael used her feminine qualities to seduce Sisera into thinking all was well. She brings him milk to drink, she covers him with a rug, and yet this warm figure reaches for a tent stake and executes her enemy. 

Women can prevail not despite, but through, their sex.

Time and time again I found that, as an FBI agent, people “let their guard down” when around me as I interviewed them. Holding the tension between gentleness and hard conviction takes mental toughness, and this tension is a unique tool that women can use to their advantage.


Bend but Never Break, You Are Strong

Jael is only one example of many women throughout history who were “the best man for the job.” There are more women than ever acting and living in non-traditional ways, so this might be the right time to rethink some of our assumptions: what is traditional, and why is traditional necessarily a better way of life?

Just because it’s the way it’s always been done doesn’t mean it’s the way it should always be done.

Few of us wake up each day and announce to the world that we are going to be a hero. Instead, most of us meet life each day with little fanfare and few fantasies about doing anything other than what is expected of us.

It is only when we’re confronted with obstacles that threaten to derail our life’s journey that we summon the determination to break through the barrier in front of us. 

Strong women never allow themselves to be imprisoned in their own mind by their circumstances or appearance.


Come Back Even Stronger, You Are Invincible

Jael assumes the traditionally male role of assassin; however, the prophetess Deborah still called her the “most blessed of women.” She did not lose her femininity because of her actions. Indeed, her actions were so effective because she used her feminine wiles. 

Living a life of purpose and meaning requires the courage to take a chance. I’m not talking about the physical courage of a soldier or superhero—I mean the extraordinary, heroic courage demanded of each of us every day. It’s the resolve to meet life’s scary circumstances head on with confidence and determination.

Jael is only one in a long line of women over the centuries who have kicked butt. Thanks to women like her, there are more opportunities for many more extraordinary stories to be told.

What is your extraordinary story?

© 2014 LaRaeQuy. All rights reserved.


You can follow me on Twitter

Sign up for my FREE Mental Toughness Mini-Course

Read my book ““Secrets of a Strong Mind,” available now on Amazon.


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5 Unconventional Ways You Can Lead From Your Heart

March 30th, 2014 by LaRae Quy

I spent Saturday morning at my local gym working out with a trainer. As I repeated repetitions with free weights, my trainer kept yelling, “Put your heart into it.” I write and speak about mental toughness, but his exhortation to put my heart into my workout struck a new cord. 


Heart - tree branch

Mental toughness begins with heart, and my friend, Lolly Daskal, is an expert on leading from the heart. I’ve learned a lot from her and how important it is to listen to the wisdom of our inner calling.

How important is heart to mental toughness? Mental toughness is finding a way to continue moving toward our goals, even in tough times—but if our heart is not the driving force behind those goals, failure will be enough to persuade us to give up and try something else. 

Glimpses into our heart’s desire cannot be plucked from the air. We must integrate both feeling and thinking because when our heart is involved, we feel an expansion of self and meaning in life. The experience lingers in our consciousness and gives a sense of purpose, integration with others, and empathy.

Let’s look at 5 nonconventional ways you can not only find heart, but also lead from it as well: 


1. Relive the BEST Parts of Your Childhood

Go back and remember the fun things you liked to do as a child and young adult. They gave you autonomy, purpose, and a sense of fulfillment. 

Our brain keeps growing until the age of twenty-five, by which time we develop a more mature sense of long-term planning and critical thinking. As adults we become afraid of the unknown and cease to utilize play and creativity as a way of exploring our heart’s desire.

To lead from the heart, it is not enough to love what we do; we must also find meaning and purpose in it.

If your path has no heart, you are on the wrong path (click to tweet).


Rekindle the passions of your heart from your early years. This does not mean you have to quit your job, but it does require that you take a critical look at:

  1. what you are doing, and
  2. which aspects of your job speak to your heart (so you can pursue them)


2. Learn How to Skip Rope — Again

As adults, we stop being playful and creative because we become more sensitive to rejection, failure, and other pinpricks to our ego.

Creativity is developing original ideas that have value. It is finding connection between things that are not connected. Creativity requires that we do two things: 1) embrace risk, and 2) find and identify new patterns. The irony is that these two requirements are what makes play so much fun!

When you are concentrating on something that matters to you, then you are working from the heart.

There are no rule books and instead of avoiding the unknown, the risk you are facing only tightens your focus. 


Notice those times when time does not matter because you are so absorbed in what you do, and risk is not a deterrent. 


3. Follow Your Calling by Looking at Your Brain

Too often, we associate our brain with thinking only, but our brain is also where we experience emotions and process feelings.

Research has shown that when we are truly engaged in what we are doing, and experience feelings of fulfillment, large patches of our prefrontal cortex are deactivated. These regions of our brain silence our inner critic and leave us less inhibited and much more open to unique experiences.

When we follow our heart’s calling, we’re calm, confident, and content (click to tweet).


When we are leading with our heart and feel a reward from our activity, our brain releases dopamine which stimulates excitement, curiosity, and motivation.


4. Put Your Heart Into It

We need to push ourselves. Peak performance shows up when we’re using our skills.  This means challenge. When we push ourselves in the right direction (toward our calling), we are intrinsically motivated to perform. 


If you are following your heart, you will experience the same “runner’s high” as athletes do after they finish their races. Your brain chemicals will be surging, alerting you to what fulfillment and accomplishment with meaning feels like.


5. Take a Hard Look at The Good, The Bad, and The Ugly

You either embrace the challenges of life or you shrink from them. Mentally tough people acknowledge that life is full of both good and bad, positive and negative, but they cultivate a growth mindset that uses strategies to keep moving forward. 

One of the most essential strategies is honest self-evaluation. If you have a growth mindset, you accurately evaluate your capabilities in order to learn more efficiently. If you have a fixed mindset, it makes it harder to adapt and remain flexible to life’s changing environment.


Self-knowledge accumulates over time. You cannot be mentally tough by blaming your weaknesses and failures on others.

Mental toughness is combining awareness with action. There is a decision at every step, and the decision to listen to the calling of our heart is the surest path to a strong mind.

How have you heard the calling of your heart?

© 2014 LaRaeQuy. All rights reserved.


You can follow me on Twitter

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6 Ways Successful Leaders Use Their Brain To Achieve Goals

March 23rd, 2014 by LaRae Quy

I was a fashion buyer for a fancy retail store before I became an FBI agent. I will never forget my first day at the FBI Academy…

Strong Mind - mind + muscleEveryone stood up and gave their background: military officers who had led dangerous military missions in North Africa, police officers who survived shootouts, and successful prosecutors against dangerous mob families in New York. So, when I stood up, everyone turned their head to look at the fluffball who had accidentally gotten into the FBI.

Born and raised on a remote cattle ranch in Wyoming, I lacked the polish and sophistication of many of my fellow agents. My years as a fashion buyer had left me unhappy and depressed, and unsure of how to move out of the rut I felt myself in.

What I needed was mental toughness to achieve my goals and dreams.


Success comes from thinking positively about our situation and not succumbing to the self-limiting belief that nothing can be done. This means using our brain to move through life with energy and enthusiasm.

I graduated from the FBI Academy, but I needed to use my brain as much as sculpted muscles to do it. Here are 6 top ways to use your brain to achieve your goals and dreams:


1. Are You Ready? ‘Cause It’s All About Control

Controlling our thought process isn’t as easy as it sounds because we don’t notice how little control we have over the way our mind thinks. One thought follows another, and out of habit, we let our subconscious take us through most of the day.

Successful people know that they have to remind themselves to be mindful several times through out the day (click to tweet).

Control your thoughts by becoming more connected to them. For example, move out of your subconscious by intentionally choosing to observe, question, challenge, or dismiss new pieces of information that come your way.

Meditation is an excellent way to be an observer of your own thoughts, even the ones that frighten you.

We have arrived at where we are today because our thoughts have brought us here, but where we end up tomorrow depends a great deal on where our thoughts take us. 


2. A Playful Attitude Reminds Us We’re Human

Playing with ideas can be extremely stimulating. If we train our brain to seek out new information, we no longer need to rely upon our external circumstances to provide mental stimulation. This can be extremely important when we’re in a situation where we feel trapped or immobilized. 

Research suggests that stimulating your mind by looking for new information builds a better, more complex brain that uses alternative networks for thinking through problems. With practice, it can take in information from outside your current situation and then change it to meet the situation at hand. 


3. Visualizing Should Be Your New Drug Of Choice

The very act of giving our brain a detailed portrait of our end goal ensures the release of dopamine, a powerful mental toughness tool to steer us toward success. 

The benefits of visioning our performance is based on solid science. With each success, our brain releases a neurotransmitter called dopamine. This is the chemical that becomes active when we encounter situations that are linked to rewards from the past. 

A Harvard study has demonstrated that our brain cannot tell the difference between a visualized image and reality.

Dopamine enables us to not only see rewards, but to move toward those rewards. 


4. Light Your World

Vicktor Frankl, a Holocaust and concentration camp survivor, described the source of his strength under extreme adversity. Frankl concludes that the most important trait of survivors is a strong sense of doing their best in all circumstances, while not being primarily concerned with advancing their own interests. 

The actions of the survivors are motivated by an inner voice that taps into their sense of purpose—not by their external conditions. They had the mental toughness to keep moving ahead, regardless of their circumstances.

Narcissistic individuals fall apart when external conditions turn threatening because they are only intrinsically motivated to help themselves.


5. Life Can Turn On Small Things

In an FBI investigation, the truth was often found in the details. One of the best ways to turn a bleak situation into a controllable experience is to seek out the smallest details of your environment. Often, it is possible to uncover hidden opportunities for action that were previously unnoticed.

You may feel the courage and confidence to take a chance to pursue an option that, previously, you would not have taken. You may be capable of more than you even dreamed of for yourself.


6. To Generalize Is To Be An Idiot

Get specific sooner. Target specific opportunities that will likely to lead to success.

Getting specific requires us to:

  • Prioritize and make choices.
  • Identify our unique message
  • Become a master of a few things instead of a “know it all.”
  • Be humble for the things in which we are not an expert
  • Foster gratitude for the things in which we do excel

These are 6 ways successful leaders use their brain to achieve their goals and dreams. 

These techniques are deeply embedded in common sense, and validated by top notch research and science. Discovering how to make them work for you is your own secret to success.

What additional tips would you add?

© 2013 LaRaeQuy. All rights reserved.


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6 Reasons Mental Toughness is Positivity on Steroids

March 16th, 2014 by LaRae Quy

Admiral James Stockdale was held captive for eight years during the Vietnam War. He had the mental toughness to make it out alive after being tortured 22 times and losing many friends in prison.

Mental toughness - boxing gloves

Stockdale was interviewed about his experiences as a prisoner of war several years later by Jim Collins, author of the famous book Good to Great. Stockdale gave insightful answers about how he managed to survive torture, starvation, and other horrible conditions. At one point, Collins asked him, “Who didn’t make it out alive?”

Stockdale’s answer was blunt: “Oh, that’s easy, the optimists. Oh, they were the ones who said, ‘We’re going to be out by Christmas.’ And Christmas would come, and Christmas would go. Then they’d say, ‘We’re going to be out by Easter.’ And Easter would come, and Easter would go. And then Thanksgiving, and then it would be Christmas again. And they died of a broken heart.”

Positivity is one of the most important components of mental toughness. When listening to Stockdale’s story, it becomes obvious that positivity is about more than optimism vs pessimism.

Mental Toughness is about people putting faith in themselves to prevail rather than trusting in circumstances to change.

Stockdale said, “I never lost faith in the end of the story, I never doubted not only that I would get out, but also that I would prevail in the end and turn the experience into the defining event of my life, which, in retrospect, I would not trade.”

The message is clear: 

Successful leaders must never confuse faith that they will prevail in the end with the discipline to confront the most brutal facts of their current reality, whatever these might be.

For some, the barrier is a self-limiting belief; for others, it’s an economic obstacle filled with risk, uncertainty, and deception. 

Leaders and entrepreneurs who are mentally tough are positive thinkers—they have to be if they intend to overcome obstacles and break through barriers. 

Here are 6 reasons mental toughness is positivity on steroids:


1. Showing Gratitude Enhances Well Being

Admiral Stockdale reminds us that no matter how difficult our circumstances, they could always be worse. Be thankful, no matter how much pain you feel in your life.

As an FBI Agent, there were many times when I woke up and dreaded the day’s assignment. Like all jobs, some days were tedious, boring, and repetitious. Nicknamed by some as The Federal Bureaucracy of Investigation, I didn’t let the paperwork and inane bureaucratic procedures dampen my attitude.

Gratitude is intentional; it’s a way of seeing the world by focusing your mind on what you choose to see

Of all the attitudes we can acquire, surely 

the attitude of gratitude is the most important,

and by far the most life-changing~Zig Ziglar


2. Laugh Till It Hurts, Even When It Does Hurt

Humor is relaxing and life-giving. It can break the tension when we start to feel overwhelmed with our circumstances.

The physical effects of laughter on the body involve increased breathing, oxygen use, and heart rate, which stimulate the circulatory system. It also moves the brain into other ways of thinking because it introduces the concept of play in adults, which boosts creativity and innovation. In addition, humor is increasingly recognized and valued as an important way to release stress and bring a better mood and perspective into difficult situations.

Hospitals, soldiers, and law enforcement organizations like the FBI frequently use laughter and humor as a means of helping people remain positive thinkers in the midst of dire circumstances. 


3. Get By With A Little Help From Friends

Negative thoughts can spread faster than positive ones. Surround yourself with people who have faith in you—and themselves.

One of my best moves has always been to surround myself with friends who ask “Why not?” instead of “Why?” Positive attitudes like this are always contagious. Avoid the whiners, naysayers . . . and other losers. If I’d listened to them, I would never never lived my dream of becoming an FBI agent.

If you want to get ahead in business and life, surround yourself with smart and positive people rather than negative and immature ones.

Most people don’t aim too high and miss; they aim too low and hit (click to tweet)


4. Ignore The Toxic Bystanders

Theodore Roosevelt once said, “It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena.” 

Stop talking about the difficult situation and start doing something about it. By talking only, you risk becoming a critic, and when you become a critic, you tend to search out the negative aspects of people or things, rather than the positive. If you doubt me, start reading Op-Ed columnist Maureen Dowd—she is a great writer but her relentless pursuit of finding fault in others does nothing more than remind us she is never the one in the arena.


5. Stop Being A Ninny…Risk Failure

Every great leader, whatever walk of life they are from or organization in which they reside, always go back to the same failure to explain their success. The failure, without exception, was traumatic and personally very difficult. It made them feel as though they’d hit rock bottom and filled them with desperation. 

As Warren Bennis said, “It’s as if at that moment the iron entered their soul; that moment created the resilience that leaders need.”


6. Offer A Helping Hand to Others; It’s Not All About You

People may think that, as an FBI agent, I learned to look only for the worst in others. Not so. I discovered that no matter the offense or background, people respond positively when they are treated with dignity. If I could offer that bit of humanity to someone who had hit bottom, I had found a way to give my gift to another.

It was a small change in thinking that made a huge difference for Admiral Stockdale. If you choose to be positive, have faith that you will eventually succeed by trying over and over again. Do not be frustrated by each individual setback—you will find the mental toughness to succeed. 

How have you found positivity helps you through difficult times?

© 2013 LaRaeQuy. All rights reserved.

You can follow me on Twitter at http://twitter.com/LaRaeQuy

Read my book ““Secrets of a Strong Mind,” available now on Amazon.