Posts Tagged ‘grit up’

6 Easy Steps To Make You More Resilient

Monday, June 18th, 2018

When I joined the FBI, the FBI’s transfer policy stipulated that I could be sent anywhere in the U.S.—the needs of the Bureau would always come before my own. After I told myself that I was resilient and could survive transfer-hell, I learned that every few years the FBI’s transfer policy changed!

My biggest fear was to be transferred to a dead-end outpost in the middle of nowhere. The constant threat of change and upheaval made me doubt whether I was resilient enough to always land on my feet.

Change frightens us because it is a voyage into the unknown. Ironically, since the unknown forces us to adapt to new circumstances, it is also the place where we can develop new talents and strengths. If we are resilient, we can embark on a journey that moves us beyond self-limiting beliefs, boredom, and lack of confidence.

Change is the great dream of every heart because it moves us closer to our full potential. To refuse the challenge that comes with change can be a great act of self-neglect.

If you have mental toughness, you will do anything to break the cycle of behavior that disempowers you. To push beyond your limits takes a resilient mind. It requires you to move into your discomfort zone and cross a threshold that awakens a variety of emotions such as confusion, fear, excitement, sadness—and yes, dreams.

There should always be a healthy tension between the life we have settled for and the potential that still calls us.

Here are 6 easy steps to make you more resilient:

1. Make A Plan

It’s very important that we find ways to feel relaxed with the new direction life is taking us, even if it is unwanted or unexpected. Plans are an easy way to make us feel comfortable and in control.

According to social psychologists, we feel the most comfortable and in control of life when our thoughts and feelings are consistent with our behavior. When we think or feel one way, and then behave in a manner that is inconsistent, it produces cognitive dissonance. This creates the anxiety we experience when we try to justify stressful behavior.

Plans create a roadmap that can help us work through the stress that is produced when we need to be resilient in the face of change. They are a safety net that gives our mind reason to believe that we are in control. Therefore, we’re more comfortable when we need to make a break from the past.

How To Make It Work For You: If you are going to change by moving into your discomfort zone, you need to have a strategy in mind of how you’re going to do it. Keep it simple, and review it often to make sure you’re still on course.

2. Ask Yourself Lots Of Questions

Our brain is uber alert for change of any kind in our environment. When our limbic brain detects an abnormality, our animal instinct takes over. As a result, our first reaction is to fight, flee, or freeze. None of these reactions produce the results you need to be resilient in the face of change.

Instead, rewire your brain. Psychologist Marilee Adams suggests that questions can virtually rewire our emotions, thoughts, and behavior. According to her research, the probing questions that we ask ourselves can open up our mind. We are then receptive to new information and connect it to what we already know. This allows our brain to assimilate new knowledge about our circumstances so we can develop a comfort zone that lessens stress.

How To Make It Work For You: Ask questions that probe the facts surrounding your new situation. Questions are piercing little darts that expose hidden anxiety. Once they elicit an honest answer from us, we are able to name the beast in the room—that is, the fear we are experiencing. It is, however, essential to honestly name what is going on before you can trigger change in emotion, thought, or behavior.

3. Take Small But Steady Steps Forward

When change is foisted upon us, we’re often left with an overwhelming feeling that at the end of the day we can only accept our fate. While that is true to some degree, a resilient mind will find ways to adapt and adjust in a way that will leave it in control.

Small wins are critical because they make the change real. They also create the opportunity to build momentum. Confidence is produced as we move past our self-limiting beliefs and become more resilient.

How To Make It Work For You: The way to adapt to new circumstances is to look for opportunities to improve your situation in small, continuous steps. Continuous improvement is key because it also implies steady movement forward. Small steps allow you to make changes, monitor the results, and then adjust as needed.

4. Get Rid Of Doubters

Whether you chose your new circumstances, or they were foisted upon you, doubters and haters are likely to rear their ugly head. There are people who spew negativity wherever they go, and if you’re smart you’ll turn on your heel and head in the opposite direction.

This is not so easy when the doubters are members of your own family. As they say, “Pick your friends well because you’re stuck with family.” It’s important to realize that most people are negative as a result of their own problems and issues.

Be very intentional about those with whom you share your plans and dreams. Think about how you might connect with people who are wiser and more experienced than yourself. If there are people who will not support you, don’t spend as much time with them, or limit how much you see them.

How To Make It Work For You: Identify two or three (or more) people you admire and respect with whom you can sit down with on a quarterly basis to review your progress. These are the same people you can turn to when times get tough as well.

5. Develop New, Better Habits

New circumstances may require new habits so we can remain diligent and resilient.

Psychologist Wendy Wood suggests that 40% of the time we don’t actually think about what we’re doing. This is because our mind is trained to fall back on habitual behaviors.

Habits are hard to break because they are found in deeper structures of the brain. This leaves much of our working memory available to deal with everyday surprises and situations. Habits don’t need as much of the brain’s energy, so changing them takes a lot of attention.

How To Make It Work For You: A change in your situation is the perfect time to establish new habits because the old ones are more easily disrupted. Immediately replace an old habit with a new one. Stay aware of a change until it becomes a new habit. Don’t push yourself too hard or too fast because this may only cause you to slip up.

6. Grit Up

Wimps are not resilient because they don’t know how to move forward when the going gets tough or uncomfortable. They roll over and play it safe. Grit is your ability to persevere over the long-run and thrive despite all kinds of unplanned events.

As leaders, entrepreneurs and business owners, grit is an essential skill because it is the one thing you will need to succeed. If you give up when the going gets tough, you’re done.

Talent does not trump determination. Nothing is more common than unsuccessful people with talent. Grit, persistence, and determination will keep you moving ahead when your circumstances and environment has changed.

How To Make It Work For You: Face your problems head on. It isn’t your problems that define you—it’s how you react and recover from them. Your problems are not going away unless you do something about them. Do not quit when you feel you can no longer deal with a crisis. Have the grit to stay in the game but be flexible with your idea of what is “right” as you approach your new situation.

© 2018 LaRae Quy. All rights reserved.

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Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

4 Secrets Of A Strong Mind

Monday, May 14th, 2018

Movies and television depict heroes who have a strong mind. We admire people who push the limits. Heroes and tough guys let us walk in their shoes, if only for a couple of hours. We feel what it’s like to have the mental toughness to break out of a seemingly boring existence, and enter into a much bigger world—one that is full of possibility.

The reality is this: you and I must also be strong-minded if we are to overcome the obstacles we meet every day. We know that it takes more than talent or skill to become a top performer. Research studies indicate that intelligence accounts for 30% of our achievement.

So what does make a good leader, athlete, or parent? The answer is a strong mind that pushes through adversity. It is an inner quality that enables people to work hard and stick to their goals.

The good news is that a strong mind is not something you were born with. It is something that can be developed.

What secret characteristics do heroes with a strong mind possess? They embody these elements:

  • Confidence
  • Persistence
  • Dedication
  • Control

Ok—so maybe the characteristics of a hero are not-so-secret after all. But how can you and I harness their power? How can we create the strong mind that is the trademark of those who live large in a world full of possibilities?

Here are the secrets I learned from my own life:

1. Confidence

When I took the physical fitness (FIT) test at the FBI New Agents Academy, I was the bottom 1% that made the top 99% feel better about themselves. I failed miserably, so my challenge became twofold. First, I needed to maintain confidence in myself. Second, I needed to train so I could pass the rigid FIT test. I worked with a coach at the Academy, who taught me the secret to building confidence.

“When you improve a little each day, eventually bigger things will come. Not tomorrow, not the next day, but eventually a big gain is made. Don’t worry about short, quick improvements. Seek out the small improvements, one day at a time. And when it happens—it lasts.”

Helping new agents boost their confidence is the primary goal of the Academy—before they send agents out with a gun and badge. There were days when my heart raced and my palms sweat just thinking about the new challenges that faced me. But I learned that success would not make me confident—rather, confidence in myself and my abilities would make me successful.

The result? I passed the FIT test and worked as an FBI agent for twenty-four years.

TIP: Confidence is a belief in yourself and your ability to meet your goals. Push out of your comfort zone and expose yourself to different situations. Learn how to push through the uncomfortable. Once you have confidence in yourself, you’ll be amazed what you can accomplish.

2. Persistence

When I interviewed with the FBI, they liked my grit and scrappiness. A hillbilly from a cattle ranch in Wyoming who had clawed her way through college. I sat in front of a panel of polished FBI agents and interviewed for a job as a special agent. If I wanted the job, I’d need to learn how to Grit Up!

I grew up as an unsophisticated ranch girl, and believe me, it takes a while to put a shine on a sneaker. Each curveball thrown my way was met with determination and persistence. Grit was needed to make sacrifices and keep my eye on the larger goal.

Every day at the FBI Academy involved some kind of physical activity. As a trainee, I put in extra training for the FIT test. On top of that, as a class, we boxed each other, engaged in arrest scenarios, and ran around the basketball court holding 5 lb medicine balls. I was tired, depressed, and under pressure. Yet I knew that if I gave up, I would regret it the rest of my life.

So I straightened my back and dug deeper. A strong mind is not built on something slapped together on a shallow foundation. It needs solid rock.

Like a skyscraper, the higher you want to go, the deeper you must go.

TIP: Persistence is the tendency is to see life’s obstacles as challenges to be met, rather than as threats. Don’t whine, point fingers, or blame others for your predicament. You can be the hero of your own life and choose your destiny.

3. Dedication

On my first day at the FBI Academy, I didn’t feel like a superhero. In fact it wasn’t until after four grueling months of being placed in dangerous and awkward situations that I felt I had what it takes to do the job.

In the deepest part of me I knew that I would make the FBI my career. It was not a stepping-stone to something better that might come along. I was a disciple of my own deep values and beliefs. I had the will to subjugate my feelings to those values.

In his book, The Seven Habits of Highly Effective People, Stephen Covey writes, “If you are an effective manager of your self, your discipline comes from within.”

TIP: Strong-minded people have a dedication that comes from a purpose in alignment with their deepest values.

4. Control

Push-ups were the most difficult aspect of the physical fitness test for me. After several of them failed to be counted, I began to “psyche myself out,” worrying whether I could do it all!

A strong mind shuts out feelings of fear and inadequacy. Instead, it focuses on how to reach the goal. Control your own emotions, thoughts, and behavior, rather than trying to control other people.

The best way to control your situation is to invest energy into it so you understand all aspects. This allows you to pinpoint the soft underbelly of the challenge. Throw out preconceived ideas of what you can, and cannot do. If you put your shoulder to it, you will find that grit trumps talent every time!

Life-long training is a fact of life for FBI agents. It starts the day we arrive at the FBI Academy and ends the day we sign our retirement papers.

This constant training creates the sort of mentality that prepares for the worst and practices ahead of time to overcome it. We’ve either gathered the evidence, slapped on the handcuffs, or run the drills so we know what to do in case the sh*t hits the fan.

TIP: Control is having a certainty that you are able to shape your destiny and not passively accepting events as fate.

© 2018 LaRae Quy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

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Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

6 Ways To Get Through Adversity

Monday, April 16th, 2018

Anything worthwhile will require us to learn how to get through adversity. All of us will experience roadblocks in our careers, relationships, finances, and health at some point in our life.

If we want to get through adversity, we need to develop a mindset of mental toughness so we can keep on the move. Successful people understand that mindset beats strategy every time.

I learned at an early age that the way I thought about the problems before me would be way I would overcome them. When my brother and I were kids, Dad pointed out a still used to brew whiskey on our Wyoming ranch. We were on horseback and rode past a few barrel rings and a wall of rocks. Tucked into a steep draw, it was surrounded by aspen trees and a little cow trail that led to the bottom of the canyon near our house.

At that time, my brother and I collected antique glassware as a hobby. We planned to go back to the whiskey still and look around for old bottles at a later time. It should be easy enough to find, we thought. So after school we told our parents we were going out to play and would be back in time for supper. We walked up the canyon, and when we saw a draw that looked familiar, we started up.

Our ranch was located in the scatterings of the Snowy Mountain Range at an altitude of 7,000 feet. Summers are short in that country. The green aspen trees that looked lush and cozy when we rode past them a few months before, were now barren and cold.

Night fell much earlier in the winter months and dusk had begun to set in. We could not find the whiskey still but continued on until we reached the top of the draw. When we saw Laramie Peak in a distance, we knew we had climbed over 2,000 feet out of the canyon bottom.

We had climbed up the wrong draw, night was coming, and we had no flashlights. The rattlesnakes had hibernated for the winter, but conditions were still adverse. It was dark, the terrain was steep and rocky. The temperature had begun to drop at an alarming rate.

At the ages of ten and eleven, my younger brother and I learned young to how to get through adversity.

Here are 6 ways that will help you get through adversity as well:

1. Keep Your Eye On The Target

This was not the first time my brother and I had to embrace the suck. Winters are harsh on a Wyoming cattle ranch. We leaned into misery and pushed through our discomfort zones on a daily basis. Water in the cattle tanks froze over and we swung axes to break through three-inches of ice. Bales of hay needed to be loaded onto trucks and fed to cattle. The worse the weather, the more our livestock depended upon us for food and water.

Summers were even worse because we fixed fences, greased bailers, trailed cattle, and put up hay instead of playing with the neighborhood kids. Ooops, did I mention there were no neighborhood kids because our ranch was so isolated?

The lessons I learned to get down the mountain stayed with me the rest of my life. I spent four months at the FBI Academy in new agent’s training. We trained hard, day in and day out, no matter the weather conditions—in snow, wind, rain, or heat. Whenever I thought I couldn’t push myself any further, I remembered that cold night climbing back down a mountain when I was eleven years old. I knew I had what it took to get through adversity because I’d done it before.

How To Make It Work For You:  As entrepreneurs and business leaders, you also need ways to keep your team focused and fired up. High-performance companies provide a vision for a brighter future. This vision keeps employees focused and excited about the future. It prepares them to get through adversity because they can see beyond the current roadblock.

2. Grit Up

My brother and I were not sure how to get back home before we found ourselves in complete darkness and freezing temperatures. We decided that if we stayed with the cow trail it would ultimately lead us to our destination. But we’d lost the trail! We hopped over rocks and fallen trees in an attempt to find it.

We developed a strategy: as long we were headed downhill, we were headed in the right direction. The draw had many smaller ones that meandered over the sides of the canyon and we were tempted at times, but time was important and we knew the quickest way down was the way we came up. We persisted and found the cow path again.

As an FBI agent, there were many times when I needed to grit up and remain persistent if I hoped to solve a case. FBI investigations do not come with a set of instructions on how to solve them. It can take many attempts, many failures, many iterations, before the answer is found.

How To Make It Work For You: To get through adversity, attack the problem from a different angle if your first, or tenth, approach doesn’t work. Learn to pivot when needed. Where there is a will, there is a way.

3. Keep A Lid On Emotions

While neither my brother or I panicked, we were scared—but we never let negativity set in. We acknowledged our fears but remained confident in our ability to get home safely.

I have drawn my weapon while making an arrest. I was scared and afraid of what I would need to do if the person resisted.

It’s always important to acknowledge emotions, but to get through adversity you need to remind yourself that you have the mental toughness to manage the negative ones. You may not be able to change the conditions but you can change the way you deal with them. It’s possible to have self-control in an out-of-control environment.

How To Make It Work For You: You can control your team’s emotions when you get their buy-in. As a leader, help everyone connect with the vision you have. This becomes even more important when things look tough.

4. Accept Responsibility

My brother and I had no one to blame but ourselves. This was no game we were playing and we had to have the strength to look at our adversity realistically and take responsibility for getting ourselves back home. Our parents had no idea we had headed out to find the whiskey still because we hadn’t told them.

As an FBI agent, I found that self-examination would be one of the most important ways I could become a more effective leader and achieve my goals. When I confronted obstacles and adversity, I was not afraid to question my thinking. Often, this self-examination uncovered biases or assumptions I had made that either contributed to the obstacle or stood in my way of overcoming it.

How To Make It Work For You: Self-awareness leads to emotional intelligence—a better understanding of yourself and how you interact with others. A self-examination includes a regular review of values, desires, and fears. This honest assessment can lead to a reinvention of goals and beliefs.

5. Pace Yourself

My brother and I both knew that if we stopped, we’d freeze to death before morning. On the other hand, if we depleted our resources, we’d be unable to continue.

I learned it was important to pace myself while running obstacle courses at the FBI Academy. I was not a strong runner, and while I enthusiastically charged out the gate, I knew I’d need to pace myself to last the entire obstacle course.

The same logic applied to my investigations: if I depleted my resources, ran myself to exhaustion, and then needed to respond to a fast-moving break in the case, I was in serious trouble. This can happen in any area of our life; we move so fast that we fail to recognize what goes on around us. Whether we call it alertness or paranoia, it’s always prudent to look to the horizon for both threats and opportunities.

How To Make It Work For You: We can work hard, but we don’t always work smart. To be high-performers, we need to pace ourselves because it allows us the time to prioritize our values and what is important to us. To learn more, read the chapter called The 20 mile March in “Great by Choice” by Jim Collins.

6. Create Community

My brother and I were a team and we worked together to get back down the hill. We provided moral support for one another. We jumped across waterfalls and mucked through inches of mud to follow the meandering cow path.

The personal leadership skill of camaraderie is one of the first lessons taught at the FBI Academy. For the first three weeks, new agents are not allowed to leave the Marine Corp base. Instead, we were expected to develop a supportive community that would be needed during our four months of training.

The concept of total team accountability as part of the culture is a core tenant of SEAL training and life in the “Teams.” From week one they are taught to hold themselves and their classmates to the highest standard. Peer reviews play a pivotal role in a student’s success. And they carry that concept over into the Teams as part of their peer-to-peer learning culture. Failure to execute is not an option.

The ability to relate to others was one of the most effective skills I developed in my career as a counterintelligence agent. Everyone has the need to be heard, and the need for information that can be put into action. The listener is a essential role because even very successful leaders need people who are allied to their cause.

My brother and I made is safely home that night to parents who were very worried.

How To Make It Work For You: If you learn how to get through adversity, it will help you turn underachievement into superior achievement. As long as you can stay alive, you are still in the game.

© 2018 LaRae Quy. All rights reserved.

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Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

How Fake News Makes It Harder for Millennial Parents

Monday, November 13th, 2017

As a Baby Boomer, I spent my formative years listening to the news with a healthy dose of cynicism. I grew up when librarians taught us research skills. Gone are those days since libraries have been replaced by Google and other search engines.

Millennials spent their formative years surrounded by personal technology. If they had a question, they relied on the Internet to provide them the answer. As parents, Millennials still rely on Google, only now it’s to provide parenting guidelines. Instead of calling a Grandparent or neighbor, they type in their question and wait for the answer to pop up.

That works until the volume of information overwhelms them. Even harder is to wade through those piles of information and sort out the junk from the valuable. What is accurate? What is reliable? As a parent, you want to know you’ve got your hands on the real facts, not fake news that is meant to confuse or prey on emotions.

Ironically, it will be easier for the children of these same Millennials to spot fake news. A number of schools now realize that it’s important to teach their students how to be savvy about believing different sources of information. Educators call it “media literacy.” According to a Stanford University study, many students judge the credibility of a newsy article based on how many shares it received or whether a photo was attached.

Millennial parents will need to be diligent, persistent, determined, and plucky as they pan the Internet in their search for gold—i.e. credible and reliable information. In other words, they will need to develop a grit-up mindset to persevere in identifying information that can not only harm them, but can also create dissension and discord.

Here’s how fake news and misinformation makes it harder for Millennial parents, and what they can do about it:

1. Think Like Fact Checkers

Snopes started exposing false claims and fake news since the 1990’s. It’s become more prolific now that anyone with access to a phone or computer can publish information online. Instead of reading information and analyzing the content, fact checkers are researchers who can drill down and get to the truth in a couple of minutes.

Millennials grew up with computers and relied upon them for homework assignments. They researched their papers using the Internet and received great grades. In other words, they trusted the information they downloaded.

A good historian never accepts anything at face-value. Neither does a good FBI agent. Nor does a good parent who happened to grow up at a time when they could trust the information obtained on the Internet.

How To Make It Work For You: As fake news and misinformation has become mainstream, our mindset needs to change to balance this trend. Historians and investigators are two groups of people who read information and then immediately move away from the original text, open up a series of tabs in their browser, and start to dig down.

2. Monitor Your Emotions

As a parent, your child’s welfare is paramount. Scam artists know this and will prey on your emotions. Clickbait and fake news strive for extreme reactions. If what you are reading provokes an emotion like anger or smugness, it could be a sign that you’re about to become a victim.

FactCheck.org investigated a story that claimed Donald Trump told People magazine in 1998: “If I were to run, I’d run as a Republican. They’re the dumbest group of voters in the country. They believe anything on Fox News. I could lie and they’d still eat it up. I bet my numbers would be terrific.” FactCheck.org found no such quote in People‘s archives from 1998, or any other year. And a public relations representative for the magazine confirmed the quote didn’t exist.

Comedian Amy Schumer contributed to fake news when she admitted the Trump quote was fake. She said, “Yes this quote is fake but it doesn’t matter.”

How To Make It Work For You: Mike Caulfield, Washington State University, warns that when you feel a strong emotion, and that emotion pushes you to share a “fact” with others, stop! His research has shown that anything that appeals to the lizard brain is designed to short-circuit our critical thinking.

3. Check The Author And Source

Fake stories can also be sniffed out by doing a little research on the author. Even more suspicion should be thrown at a story that has no byline at all.

Many times bogus stories will cite official, or official-sounding, sources. But, once you look into it, the source doesn’t back up the claim.

It’s always important to track down the original source of the information. The links in the content should allow you to dig deeper until you do uncover the original source. Once you get to the source of the claim, read what other people are saying about the author, the source, etc.

How To Make It Work For You: These days, most credible reporters and authors have websites you can check out. If they claim to have won some award, open another tab on your browser and check it out. Look for unusual URLs or site names. Many times sites try to appear legitimate news sites by adding .co on the end. They are fake sites.

It takes time and effort to identify fake news but that’s why it requires grit. Millennials are not the only ones taken in by this growing trend. It happens to all of us. We all need to develop a grit-up mindset to persevere and take the extra steps needed to protect ourselves from fake news and misinformation.

© 2017 LaRae Quy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Sign Up for my How To Build Confidence on-line training course

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

How To Overcome Adversity And Come Out A Winner

Monday, August 7th, 2017

A shetland pony named Socks helped teach me how to overcome adversity. We lived on a cattle ranch in Wyoming and my parents bought him for me when I was 4 years old.

Socks had a hard and dry little heart; all he wanted to do was terrorize his little rider. Dad would get on him and he was a well-mannered horse. When I got on him, however, I couldn’t get him to do anything. Worse yet, when Dad wasn’t looking, Socks would kick up his heels to see how much it would take to buck me off.

As time marched on, I got very worried because Dad said I wouldn’t get a “real” horse until I learned to ride Socks. I worked at it and finally rode Socks down the meadow about half a mile. We had to cross a ditch to go further. Socks turned his neck to get a good look at me before he let loose and bucked high and fast as he crossed the ditch. I went flying through the air.

Dad watched and saw the whole thing. I was humiliated; I cried and walked away but my Dad caught Socks and made me get right back on. Right then and there, not later when I’d plucked up enough courage to get back on and ride Socks again.

Although I didn’t know it at the time, neuroscience tells us that new memories remain unstable for a short period of time after an event. It’s during this unstable period that memories are being coded and consolidated into your subconscious.

We can erase our fear of an event if we can alter our memory of it, and the best time to do that is during the unstable period. That unstable period lasts for the first few hours.

We can learn how to overcome adversity and come out stronger than before if we do these things:

1. Get Back In The Saddle

We have all had experiences with colleagues, employees, or prospective clients that have left us unsettled, afraid, or unsure of how to move forward. We learn how to overcome adversity if we find ways to tackle the problem again so we can update our memory before that negative feeling becomes codified in our brain.

It might be with a different colleague, employee, or client but don’t let the experience of fear or anxiety get embedded into your thinking. It is important, however, that you make sure your environment is safe before trying to extinguish your fear-conditioned memory.

TIP: Replace a bad memory with a better one. The sooner, the better.

2. Grit Up

When I interviewed with the FBI, they liked that I wasn’t coddled, pampered, or entitled. Growing up on a cattle ranch in Wyoming left me scrappy, hungry, and full of grit. Getting bucked off Socks gave me the understanding that getting knocked down is part of life. But it’s those knocks that produce the grit we need to be successful.

Grit is doing what is needed even when you don’t know exactly how to do it. Grit is determination, persistence, and endurance.

Sports psychologist Tim Woodman has done several studies on what makes superior athletes. He spent a lot of time interviewing many top performers, and the one thing that he came away with was this: nearly every top performer in his study had experienced a critical negative event in their life—parents divorcing, a death, disease, or some other perceived loss—and they experienced it early in life.

Winners learn early that life is hard. Pain is inevitable. Growth is optional—LaRae Quy

Hard times create the need for a coping system. Because there is one of two ways to react to the crap that happens in life: you can whine, complain, and blame others. Or, you can take responsibility for your own actions, grit up, and look for solutions.

TIP: Learn to overcome adversity by developing a grit-up attitude. It’s your choice—you can have the mindset that your adversity creates trauma. Or, you can decide to look at your adversity as an opportunity to learn and grow.

3. Express Gratitude

Hunt the good stuff in your situation and express gratitude for what you find because you cannot be anxious and grateful at the same time.

The area of the brain that produces anxiety and fear overlaps with the area of the brain responsible for positive emotions. This is one of the reasons it’s hard to be stressed out and grateful at the same time.

TIP: Use mental toughness to override your fear by focusing on positive emotions so they can tamp down negative ones. When you are mentally strong, you decide how to overcome adversity by choosing which positive emotions to focus on.

4. Acquire Lots Of Information

FBI agents making arrests face the unknown because they can’t predict how an individual will react when arrested. To alleviate the fear they may experience, they collect information in several different ways:

First, they collect information about themselves. They practice arrest scenarios with red handled guns that do not have firing pins. This provides feedback on how they respond to different situations. It allows them to constantly fine-tune their response so they can anticipate a good outcome when confronted by the unknown.

Second, they collect as much information about the person to be arrested as possible. The agents can prepare if they have reason to believe the suspect might be armed and dangerous.

Third, agents qualify in firearms 4 times a year to fine-tune their skills. By the time they actually make an arrest, they have enough muscle memory that they don’t even have to think about what to do because they’ve done it before so many times.

TIP: You’ll have a better chance of coming out a winner if you practice or rehearse your performance ahead of time. It might not be possible to replicate the exact experience, but pay attention to your response in similar situations so you can decide whether or not you need to fine tune it.

5. Visualize Your Success

Visualize how you will overcome adversity. When you visualize your success, your brain releases a neurotransmitter called dopamine. That is the chemical that becomes active when you are rewarded or have positive feelings. Dopamine enables you to not only see rewards, but to move toward those rewards as well.

By visualizing your performance, your brain actually stores that information as a success.

There is one important caveat here, though; your brain is not easily fooled. It knows the difference between visualizing your success and fantasizing about something you can never do, like being a rock star on stage. Your brain will only store it as a success if it represents real life and real situations you will encounter.

TIP: Educate yourself about your fear, find out as much as you can, and then practice how you can overcome it.

© 2017 LaRae Quy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

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Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

Why You Need Grit When Life Throws You A Curveball

Monday, November 14th, 2016

When I interviewed with the FBI, they liked my grit and scrappiness. A hillbilly from a cattle ranch in Wyoming who had clawed her way through college sat in front of a panel of polished FBI agents and interviewed for a job as a special agent.

Grit Up!

My working class background was worn like a badge of honor. There was pride in the fact that my family took showers at the end of a hard day instead of stepping out of a shower smelling like a petunia each morning.

I grew up an unsophisticated ranch girl, and believe me, it takes a while to put a shine on a sneaker. Educated elitists I met at universities ridiculed me because I wasn’t as enlightened as them.

Each curveball thrown my way was met with determination and persistence. Grit was needed to make sacrifices and keep my eye on the larger goal.

The FBI liked that; when I was hired it was not because I was a female. They hired me because I was the best person for the job who happened to be female.

Entrepreneurs wake up every day to new challenges in their business. Startups are faced with new competition and unstable markets. Leadership can get blindsided by investors. 

Here is why you need grit when life throws you a curveball:

1. GRIT UP & MANAGE YOUR EMOTIONS

body language

Growing up on a remote cattle ranch presented different types of adversity. Rattlesnakes in the summer and deadly snowstorms in the winter both presented life and death situations.

At an elevation of 7,000 feet, we were frequently snowed in for months at a time during the winter. My brother and I had a private tutor who lived on the ranch with us because we were hours from the nearest town. When I was in first grade, our first tutor’s vehicle got stuck in a snowdrift and she froze to death while trying to walk back to our house.

We worked hard and lived in poverty. While slick professionals in the cities discussed whether schools should teach bi-lingual classes, we were more interested in keeping our livestock alive.

I had no friends and started to stack hay bales when I was 8 years old. Believe me when I say that I thought it terribly unfair that life had dealt me this crappy hand.

Later, researchers noticed a connection between grit, success, and early adversity in life. Why would adversity when I was young give me an advantage?

The answer in this study suggests that adversity at a young age teaches us early in life how to deal with our emotions. The ability to regulate our emotions gives us an advantage in both business and life.

Emotional competence is one of the cornerstones of mental toughness. If we are emotionally intelligent and aware of our innermost emotions, we have a much better chance of dealing with them when a curveball comes our way as an adult.

What This Means For You:

No one gets through childhood without a few scrapes. We don’t all get to play with the red ball in the playground. Mine the significance of your own stories and experiences to uncover the way in which you dealt with blows in the past. They are an accurate predictor of how you deal with them now.

2. GRIT UP & LEAN INTO THE STRUGGLE

persistence

As I worked counterintelligence cases, I learned that grit meant I had to lean into the struggle when hit with a curveball or roadblock. I had one case that lasted 7 years before I was able to successfully close it. While I had other cases assigned to me during that time, this one case just reared its ugly head year after year.

There is a difference between persistence and stubbornness. The case demanded that I change my behavior, tactics, and mindset if I planned on solving it.

Sometimes productive behavior means leaning into a struggle in ways that you can’t anticipate. Mental toughness is knowing when to change your behavior or when to change your environment. There will be times when you do need to change the environment so you can be your best self. 

Positive thinking is another cornerstone of mental toughness. FBI agents survive because they are always prepared for the worst-case scenario. We don’t go into arrest situations assuming everything will work out OK.

What It Means For You:

Don’t run from adversity or struggles if they are lying in the path of what you want to do in life. That means you will need to adapt and be flexible. Keep an eye on micro quotas as you move toward your macro goal. Anticipate what could go wrong so you are better able to predict your response and land on your feet when confronted with the unknown.

3. GRIT UP & STOP WHINING

 

whining-kid

The quickest way to be ostracized from an FBI squad is to whine, point fingers, or blame others. Whining about your problems always makes you feel worse, not better, because your words have power, both over yourself and others.

If something is wrong, save your mental energy for finding ways to make the situation better.

There are so many things over which we have no control—our parents, the country of our birth, the time in history into which we are born. Most of us do not have a choice of when or where we die, nor can we control the time and manner of our death.

But we can choose how to live—either with purpose and joy or adrift and hopeless. It’s important to choose what makes us significant so we live according to our most deeply felt values.

Don’t whine, point fingers, or blame others for your predicament. You be the hero of your own life and choose your destiny.

What It Means For You:

Take time to find out your core values because they drive your behavior. They move and inspire you. Identify what is wrong, but don’t waste time talking about it. Instead, find ways you’ll make it better.

© 2016 LaRaeQuy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

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4 Characteristics That Set Successful People Apart

Monday, November 7th, 2016

The FBI only hires successful people because investigations often involve life and death situations where our mindset dictated the choices we make every day. As an FBI agent, being successful was not an option—it was a requirement. 

successful

The average age of a new agent is 32 because the FBI only hires people who have proven themselves to be successful in a previous career.

As successful leaders, entrepreneurs, and business owners, your ability to make decisions and execute is the lifeblood of your organization. As such, you need a mindset that says, “Grit up and make it happen.”

You need to have intense focus under pressure. Research suggests that it takes just the right mix of innate talent, personality traits, and life experiences to be successful and reach the top of the ladder.

Here are 4 characteristics that set successful people apart:

1. SUCCESSFUL PEOPLE GRIT UP

Grit Up!

Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “Press On” has solved and always will solve the problems of the human race—Calvin Coolidge

No matter how talented someone is, success demands psychological traits like grit and persistence if they expect to keep moving forward when confronted with an obstacle or roadblock.

A grit up and make it happen attitude requires confidence, competitiveness, positivity, and mental toughness. It also requires that you are able to relish your accomplishment while at the same time tolerating mistakes that you make along the way—self-criticism can be very destructive since it brings your focus on the negative instead of the positive.

TIP:

To sharpen this grit up mindset, place yourself in situations where you have ample opportunities to experience it. You can recognize when this mindset occurs when you are doing something excellent and you perceive you are close to your best performance.

2. SUCCESSFUL PEOPLE LOOK IN THE MIRROR

thinking

The way you view yourself predicts your level of effectiveness in every area of your life. It explains why the brain has such a powerful effect on your performance. If you see yourself as someone who cannot organize effective meetings, you won’t.

No matter where you are in business and life, you need to uncover and develop your skill sets. What you can glean from coaching and mentoring depends a great deal on how you see yourself.

Coaches and mentors can make you smarter, but they cannot make you smart.

Success demands that we identify our innate talents and skill sets, apply mental toughness to keep moving toward our goals, and train to develop and expand our talents.

TIP:

Most of what you think about yourself and your abilities were programmed in early childhood. This will play a decisive role in the way you approach challenges, and successes, in life.

Take the time to trace back the origins of many of the self-limiting beliefs you have about yourself. Ask yourself whether they are still true because you can use mental toughness to change your self-concept when new information is shown to you.

3. SUCCESSFUL PEOPLE FIND THE FLOW

Woman thinking

Successful people spend their time thinking about what they want to do and how to make it happen. And it doesn’t always take talent; it needs flow to make it happen.

Claude Bouchard’s research on elite athletes found no correlation between innate talent and trainability. Mental traits were just as important as fitness level in differentiating top athletes from amateurs.

Whether it’s an elite athlete, entrepreneur, business owner, or leader, the most successful people are those who have experiences described as flow—a state of deep absorption in the activity during which performance seems to happen effortlessly and automatically.

According to positive psychologist Mihály Csíkszentmihályi, flow happens when a person’s skills are fully involved in overcoming a challenge so it acts as a catalyst for learning new skills and increasing challenges.

TIP:

If challenges are too low, one gets back to flow by increasing them. If challenges are too great, one can return to the flow state by learning new skills.

4. SUCCESSFUL PEOPLE DON’T EXPECT A BED OF ROSES

grit-training

There’s a long standing belief that happiness makes people achieve more. However, a study by sports psychologist Tim Woodman shows that happiness is not the key to success. In fact, it didn’t factor anywhere in the results.

Instead, those who were most successful had experienced a negative, critical event in their life—such as death, the divorce of parents, disease, or some other perceived loss, all fairly early in life.

This is when they kicked into high gear and began to develop their talents and skills, and in the process, changed their life course almost immediately. As a result, they felt valued, important, and inspired—perhaps for the first time.

What stands out in Woodman’s study is that these same individuals also experienced another critical turning point in mid-life. It could have been positive, like finding the right marriage partner, or negative, like the death of a loved one; but it caused these successful people to redouble their efforts.

The study also implies that those who do not experience trauma or tough times earlier in life are less likely to have the drive necessary to achieve peak performance. 

The mid-life event reminded them of the original loss and motivated them at a deep-seated level.

This is a common finding among successful people; they have a deeper motivation that pushes them toward fame, happiness, or money.

TIP:

Successful people are not content with beating their competition; they are just as interested in beating themselves. Personal best is very important because they believe they can always do better, no matter how well they perform.

They are always striving toward peak performance.

© 2016 LaRaeQuy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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5 Bullet Proof Confidence Strategies, From A Former FBI Agent

Monday, August 29th, 2016

As an FBI agent making an arrest, success wasn’t an option—it was an absolute necessity if I wanted to stay alive. I couldn’t wait for success to show up before I became confident in my abilities. The confidence was there first; the successful arrest came afterwards.

Confident woman

Confidence is a critical building block for a successful career because it is the one mindset that will take you where you want to go. The good news is that confidence is a set of learned skills and beliefs.

No one is immune to bouts of insecurity at work, but they don’t have to hold you back. For entrepreneurs, leaders, and business owners, it means having the grit you need to get through those times of doubt and the presence of mind to learn the lessons they can teach you about yourself and others.

Here are 5 bulletproof confidence strategies to get you where you want to be:

1. TAKE RISKS

Risk - mouse in mug

Most of us don’t know what we’re capable of until we’re truly challenged. And most of do not want to be truly challenged because we don’t want to fail.

But failure can be very beneficial for building confidence because it allows you a perfect opportunity to 1) learn why things went wrong, and 2) see how you can make adjustments next time.

When learning how to make an arrest or interview a terrorist I needed to take risks, fail, and learn from my mistakes as much as possible before I found myself in the actual situation.

If you think you never make mistakes, you are a narcissist—either that or stupid. But if you are humble and self-aware, you recognize that taking risks, making mistakes, and failing will help you understand that there is always something you can do to be better.

What It Means For You

Stressing yourself is the only way to grow, both mentally and physically. This means you will fail, but this is OK as long as you are willing to learn from the mistakes you made.

2. ASK FOR FEEDBACK

Communication - 2 people

Research by Leadership IQ shows that people who are good at managing negative feedback tend to be more successful than those who are not. The study further indicates that of those who fail, 26% do so because they are unwilling to accept feedback as they are afraid it might be negative.

In another study, it was found that people who ask for feedback are the most effective leaders. According to Joseph Folkman, leaders who are in the top 10% are those who are willing to ask for feedback—both positive and negative.

This study suggests that the worse you are as a leader, the less likely you are to be willing to ask for feedback because you’re afraid you will hear the truth!

After every major FBI operation, everyone involved gathers for a “hotwash” which is a critical analysis of the event. What went right, and why, is discussed as vigorously as what went wrong, and why. Everyone left the hotwash with a clear understanding of their performance in the operation.

What It Means For You

Pick people whose feedback will be honest and constructive. Feedback can be viewed as one more piece of data to analyze, digest, reject, or accept as information to make a better decision.

3. PRACTICE, PRACTICE, PRACTICE

Persistence - runner tying shoe

The best way to build confidence in a given area is to invest energy in it and work hard at it. Throw out preconceived ideas of what you can, and cannot do. If you put your shoulder to it, you will find that grit trumps talent every time!

Life-long training is a fact of life for FBI agents. It starts the day we arrive at the FBI Academy and ends the day we sign our retirement papers.

This constant training creates the sort of mentality that prepares for the worst and practices ahead of time to overcome it. We’ve either gathered the evidence, slapped on the handcuffs, or run the drills so we know what to do in case the sh*t hits the fan.

What It Means For You

Start by trying out your new skills in a safe setting. Practice a dry run before actually launching a product, negotiating with a tough customer, or making a presentation. Not only will it boost your confidence, but it can help you improve the quality of your performance.

4. LINK UP

Teamwork - ants

It’s important to surround yourself with people who believe in you. Having a solid network of people who understand you and your situation can help pave the way to confidence and success.

When your talent or skill set is reinforced by someone you respect, it resonates at a deeper level. If you believe you can do it, you work harder. When others believe in you, they push you harder.

The FBI encourages camaraderie amongst the agents because there is an intrinsic belief that together, we can all do better. And this keeps producing confidence in our own abilities.

What It Means For You

Find ways to link up with others in your area of expertise. There is something very powerful about seeing someone like yourself show you how to do the impossible.

5. GRIT UP

Grit Up!

Grit is the passion and perseverance for long-term goals.

Great athletes are not always young and fresh; instead, they are the ones who have prepared for the game and have the desire, grit, and will to succeed.

Researcher & psychologist Angela Duckworth has found that grit is the best predictor of success

Grit is unrelated to talent. When working with West Point cadets, she found that the high score on grit surpassed other tests such as SAT scores, IQ, class rank, leadership, and physical aptitude when it came to predicting success.

The most successful FBI agents were those with intrinsic goals like “I want to serve my country” or “I want to test my abilities” as opposed to those with extrinsic goals like “It’s a prestigious position” or “I will be in a powerful job.”

What It Means For You

If you are pursuing work that has meaning for you, it is easier to put your shoulder into it.

These tried-and-true strategies will help you build the confidence you will need to be ultimately successful in business and life.

What strategies have you used to gain more confidence?

This article was first published on Smartblog.

© 2016 LaRaeQuy. All rights reserved.

You can follow me on Twitter

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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13 FBI Principles Of How To Be Mentally Strong

Monday, July 18th, 2016

Rare is the person who writes about how to be mentally strong from personal experience. I get quite a few chuckles from people who write about mental toughness when all they have to cite are statistics that come from other people’s experiences. 

Attitude - serious

When I interviewed to become an FBI agent, one of the things that the interviewing panel liked about me was that I was born and raised on a cattle ranch in the middle of Wyoming. I did not grow up pampered and did not see myself as entitled to anything. Instead, I was young, scrappy, and hungry. I was ready to prove myself worthy of a chance to work hard and climb the ladder of success on my own.

I did not have parents hovering over me to give me all the advantages that are making today’s kids soft, entitled, and ungrateful.

Search the phrase mental toughness. You’re likely to come up with a muck-up of assorted opinions on what it means.

I have worked hard to identify my core beliefs about how to be mentally strong. Here I share 13 key principles I learned from my time with the FBI:

Principle #1: Self Awareness

Unless you know what makes you tick, you’ll be forever ignorant about the most important person in your life—yourself.

FBI agents must know themselves well enough that they can predict their response when confronted with the unknown.

Principle #2: Awareness of Others

Many believe that being mentally strong is a leader’s ability to plow through emotions and feelings without being touched by them. Mentally tough people continue to march stalwartly onward. But mental toughness is not that simple.

FBI agents are successful investigators because they are able to recognize the negative emotions of others. They anticipate how they could spin out of control.

Principle #3: Communication

You can have the greatest ideas in the world. If you can’t explain them to others, however, you will never be anything more than educated derelict.

FBI agents use interviews as their most reliable and successful investigative tool. Despite what you see in movies and TV, agents work hard to communicate with people. They want people to cooperate. It’s far more effective than extortion or threats.

Principle #4: Resilience

Resilient people are mentally strong because they take responsibility for their actions and don’t whine or blame others for their situation.

FBI agents are not give a choice of assignments when they get out of the Academy. They learn to be resilient and bounce back from unwanted situations, and unwanted assignments. 

Principle #5: Authenticity

The only time I got into trouble in undercover work as as an FBI agent was when I tried to be someone I am not. I could slap on a different name or title, but if I wanted to be successful I needed to be authentic about who I was.

I learned this from years as an FBI investigator: It takes courage to tell the story of who you are with your whole heart. It’s hard to let go of who you think you ought to be in order to be who you really are. What makes your story unique also makes you powerful.

Principle #6: Confidence

The first thing I learned in the FBI Academy is that success would not make me confident. Instead, confidence in myself and my abilities would make me successful. My four months at the academy helped me to develop that confidence—before I was sent out with a gun and badge.

Drop me in the middle of any squad or any situation, anywhere, anytime—I would not be scared because I was confident I would succeed wherever I was.

Principle #7: No self-limiting beliefs

Self-limiting beliefs are lies we tell ourselves because of something that has happened in our past.

FBI agents learn early not to let the crap from their past bog them down. They know it’s not their past that defines who they are or where they are going in life. What truly defines them is their expectation of the future.

The only difference between a rut and a coffin are the dimensions.

Principle #8: Willpower

The capacity to say “no” to the call of temptation and a desire to quit is called willpower.

FBI agents need willpower to find the energy, motivation, and enthusiasm to keep going even when they are tired, anxious, and confronted with an investigation with no easy answers or solutions.

Principle #9: Grit

Grit is your ability to persevere over the long-run and thrive despite all kinds of unplanned events.

As an FBI agent, I knew that the way in which I dealt with challenges would determine how I would achieve success. Grit and perseverance, not talent or education, was the key to unlocking my greatest potential.

Grit Up—Be.Fiercely.Awesome!

Principle #10: Positive Thinking

Our greatest mental toughness tool is our ability to choose one thought over another.

FBI agents are positive thinkers who believe they will prevail in their circumstances rather than believing their circumstances will change.

Principle #11: Growth Mindset

A growth mindset believes that intelligence and personality can be developed; they are not immutably engrained traits.

The most successful FBI agents possessed a growth mindset that thrived on challenge and saw failure as a springboard for growth and stretching their existing abilities.

Principle #12: Gratitude

Gratitude is one of the most important emotions we can cultivate because if we aren’t thankful for what we have, we will never be thankful for what we’re going to get.

FBI agents, Navy SEALS, and special forces cultivate the emotion of gratitude to help get them through tough times.

Principle #13: Mastery

The secret to success is simple: work hard. People who achieve success work hard to become top performers.

FBI agents master skill sets by developing a flexible and agile mindset that can quickly change course if circumstances change. They know better than anyone that no one ever drowned in a pool of sweat.

© 2016 LaRaeQuy. All rights reserved.

You can follow me on Twitter

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

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Why Leaders Need To Grit Up If They Want To Succeed

Sunday, May 15th, 2016

You may think that, as a female FBI agent, I manned-up to be accepted as one of the guys. It’s true that there was no place for a delicate prima donna on the squad, but my feminine traits and qualities were never discouraged. They were simply put in perspective.

Grit Up!

I trained alongside male agents as an equal. There was neither the time nor the inclination to play the gender game. We all had a job to do and we did it.  We found ourselves in life and death situations where the meaning of man-up simply meant digging down to find the strength and mental toughness to face the situation in front of us with courage.

This not about being a man or a woman—it’s about being fiercely awesome in whatever we are doing so we can be successful.

A challenge to man-up assumes the speaker is tougher than the other person. It suggests manliness and strength. After all, it would be hard to imagine a man telling a woman that she needed to be more ladylike to be qualified for her position.

Women are starting to shelve polite sensitivities, and this is a trend among women of all ages who are post-feminists. They’re not afraid of losing their feminine qualities by being tough and resilient, traits that have been mostly associated with masculinity.

The phrase grit-up implies a woman who prides herself on being strong, irreverent, and post-feminist. It suggests courage, and empowers those who use it.

Instead of trying to man-up, entrepreneurs, leaders, and business owners need to learn how to grit-up because grit is a quality that doesn’t belong to any specific gender.

It means that you have the mental toughness to do what needs to be done without making excuses for yourself or blaming others for your situation. You take the burden of your responsibilities, whatever they happen to be, with a will and perseverance that is unbreakable. It is the ability to fight against extreme odds.

Grit is what leaders rely on when they feel as though they have nothing left.

Let me share with you ways the FBI taught me to grit-up:

1. STAY SOFT TO BE STRONG

Strong people do not need to be aggressive because they know they have the power and skills to take over a situation and bring it to a close. Naked aggression can hide cowardice and be a sign of weakness. In many situations, mental toughness and gentleness of spirit need be mixed to be most effective.

For example, in an arrest situation, FBI agents need to be strong to slap handcuffs on a criminal. They also need to be gentle and treat the person with dignity—only a jerk kicks a person when they’re down.

TIP:

To be strong does not mean you need to be aggressive.

2. COMPETENCE IS YOUR TRUMP CARD

We are competent in those areas in which we’ve spent time in training. I’m a competent shot because I’ve spent hours on the firing range and shot over 3,000 bullets before leaving the FBI Academy. My scores went up because of my training, and my repeated experiences led to success. Otherwise, I would just have a well-used weapon in my hands.

I had the training to lean back on when confronted with an arrest situation and I knew I had the competence to shoot my weapon with accuracy so that fewer people were endangered.

TIP:

Training leads to competence.

3. BUILD CONFIDENCE WITH A STRONG MIND

I had many doubts about my abilities during my first few years as an FBI Agent. I’d hear this nagging voice that told me I couldn’t do it, and it took me a few years to realize that these unhelpful ideas and thoughts only lived in my head. Do the right thing for yourself so that you can do the right thing for others.

It takes courage and a strong mind to try new strategies that will make you feel uncomfortable—at first, but this is how you over-power those negative voices. After all, if someone else can do it, why not you?

TIP:

Monitor internal voices that cause you to doubt yourself so you can nip them in the bud—before they become powerful.

“Do the right thing. It will gratify some people and astonish the rest.” Mark Twain

When have you had to grit-up and do the right thing?

© 2016 LaRaeQuy. All rights reserved.

You can follow me on Twitter

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.”

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