Mental toughness isn’t just for soldiers or elite athletes. It’s something anyone can develop over time, starting right in your own home every morning. One group known for their extraordinary resilience and discipline is the U.S. Navy SEALs. While most of us will never undergo the same level of rigorous training they endure, we can still learn a lot from their mindset and habits.
In this article, we’ll explore a simple seven-step morning routine inspired by the approach of Navy SEALs. This routine is designed to help you build your own mental toughness so you can tackle challenges head-on in your everyday life. The best part? You can start tomorrow. Just follow these steps, stay consistent, and watch as your mental resilience grows.
1. Wake Up Early
Navy SEALs are well-known for their early starts, often before the sun is up. Early mornings might sound daunting at first, but think of it this way: getting out of bed at the crack of dawn gives you extra time to take care of yourself before the rest of the world needs your attention.
Why it matters: Waking up early gives you an immediate sense of discipline. It’s a small challenge, yes, but conquering that voice in your head telling you to hit the snooze button is a tiny victory. This win sets a positive tone for your day. Over time, these small victories add up and shape a mindset that says, “I can do hard things.”
How to start: If you’re used to waking up at 8:00 a.m., don’t suddenly force yourself to rise at 4:30 a.m.—that’s a recipe for burnout. Instead, gradually shift your wake-up time earlier by 15-minute increments each week. This slow but steady approach will give your body time to adjust, and you’ll be more likely to stick to it.
2. Make Your Bed
It might seem trivial, but making your bed is a commonly cited habit in military culture. Admiral William H. McRaven, a retired U.S. Navy SEAL, famously said, “If you want to change the world, start off by making your bed.” Although McRaven isn’t the only one to champion this habit, his words sum it up perfectly.
Why it matters: When you make your bed, you accomplish your first task of the day almost immediately. This small success can create a domino effect, making you more likely to complete other tasks. Plus, coming back to a tidy bed at the end of a long day can help you decompress and rest well.
How to start: Right after you get out of bed, resist the urge to scroll through social media. Instead, take 30 seconds to straighten your pillows, smooth out the sheets, and make your bed look presentable. It’s simple but surprisingly impactful.
3. Practice Quick Mindful Breathing
Navy SEALs train extensively to control their breathing under high-pressure situations. This helps them stay calm and focused, even during the most intense missions. You might not be dodging bullets or diving into the ocean at dawn, but controlling your breathing can still improve your mental clarity and reduce stress.
Why it matters: Proper breathing techniques help you stay centered. It’s also a powerful tool to have when life throws you a curveball—like a difficult conversation with a colleague or an unexpected car repair bill. Instead of panicking, you’ll know how to pause and regulate your emotions.
How to start: Take a minute or two each morning to do some slow, deep breathing. For instance, try the box breathing technique, which is popular among Navy SEALs:
- Inhale through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale through your mouth for a count of four.
- Hold again for a count of four.
- Repeat this cycle three or four times.
4. Engage in Short Physical Training
There’s no question that Navy SEALs go through intense physical training. While you probably don’t need to match their level of intensity, adding a brief workout to your morning can boost your mental and physical stamina. Even a quick session of bodyweight exercises, like push-ups, squats, and burpees, can get your blood flowing.
Why it matters: Physical activity in the morning wakes up your body and mind. It releases endorphins, which improve your mood and increase your energy levels. You’ll find that starting your day with movement helps you stay more alert and handle stress better.
How to start: If you’re new to morning workouts, begin with a five-minute routine—maybe three sets of 10 push-ups, 10 squats, and 30 seconds of plank. Gradually increase your reps or the variety of exercises as you get stronger. The key is consistency, not perfection.
5. Take a Cold Shower (or at Least a Cold Rinse)
Cold water exposure is known to build resilience and reduce stress. Plenty of high performers—Navy SEALs included—tout the benefits of a cold shower to jolt the body into full awareness and strengthen the mind. It’s not exactly comfortable, but that’s the point.
Why it matters: When you willingly step into cold water, you’re training your brain to accept discomfort. That skill comes in handy for everyday challenges, whether that’s delivering tough feedback at work or dealing with personal struggles.
How to start: If a full cold shower sounds too extreme, start with a cold rinse at the end of your normal warm shower. Turn the water to cold for the last 30 seconds, then try extending it to 45 seconds, then 60 seconds. Over time, your body adapts and it becomes easier—though it never becomes totally comfortable. Embrace the chill!
6. Set Goals and Visualize Success
Navy SEALs rely heavily on mental preparation. Visualization techniques help them see potential challenges and mentally rehearse their responses. While your goals may be different—maybe it’s nailing a presentation at work or studying for an important exam—the principle remains the same: Prepare your mind, and your body will follow.
Why it matters: Setting goals for the day and visualizing success gives you a clear target to aim for. This eliminates the aimless wandering we often find ourselves in. Instead of letting the day “happen to you,” you create a plan and see yourself achieving it, which boosts your confidence and sense of purpose.
How to start: After you shower and get dressed, take a couple of minutes to identify your top three priorities for the day. Imagine yourself successfully completing them. Feel that sense of accomplishment in advance. This process helps train your brain to perform the tasks more effectively when the time comes.
7. Fuel Up Properly
While it might seem like an odd final step, fueling your body properly is essential. The Navy SEALs, like other military branches, emphasize the importance of good nutrition. They need to keep their energy levels stable to face the demanding physical and mental challenges ahead of them. Your life might not require the same caloric needs as a SEAL, but the principle of “eat to perform” still applies.
Why it matters: The food you eat in the morning can either be your friend or your enemy. A balanced meal will keep you energetic and focused. An unhealthy, sugar-laden breakfast might taste good initially, but it can lead to a crash later in the day.
How to start: Choose a breakfast that has a good balance of protein, healthy fats, and some complex carbs. For example, you might have scrambled eggs with vegetables, a small portion of whole-grain toast, and a side of fruit. Or a simple smoothie with spinach, berries, and a protein source. You don’t need to go full “meal prep ninja” on day one—just aim to make better choices than you did yesterday.
The Power of Consistency and a Navy SEAL Quote
One of the most important things Navy SEALs embody is consistency in their discipline. Jocko Willink, a retired Navy SEAL officer, famously said, “Discipline equals freedom.” That means if you stick to a disciplined routine over time—like the one outlined above—you give yourself the freedom to excel in other areas of life without being weighed down by chaos or indecision.
For example, when you train yourself to wake up early consistently, you’ll discover you have more time and mental clarity for the things that matter. When you regularly practice breathing techniques, you’ll find it easier to stay calm under pressure. The concept of discipline granting freedom plays out in small ways every single day.
Putting It All Together
It’s easy to read about a morning routine and think it sounds great in theory but tough to put into practice. That’s why the final takeaway is to start small. Don’t try to overhaul your life overnight. Pick one or two of these steps—maybe the easiest ones for you—and focus on those for a week. Once you feel comfortable, add another step, and keep going until the entire routine feels as natural as brushing your teeth.
This seven-step routine isn’t designed to turn you into a Navy SEAL. Rather, it’s about learning from the mindset and habits that make SEALs some of the toughest people on the planet. By waking up early, making your bed, practicing mindful breathing, exercising briefly, embracing a cold rinse, setting goals, and fueling your body right, you’re making a statement: You refuse to be controlled by laziness or fear of discomfort. Over time, these small acts of discipline will add up to create a powerful shift in your mental toughness.
So, try it out. Start tomorrow. Whether you’re hoping to be more productive, overcome anxiety, or just feel more in control of your life, these steps can make a real difference. Stick with it and remember Jocko Willink’s words: “Discipline equals freedom.” By embracing discipline each morning, you’ll find the freedom to tackle the rest of your day—and your life—with more confidence and resilience.