The 4 C’s of Mental Toughness

How to build mental toughness?

Let’s see how to use the 4C’s to build mental toughness.
We’re gonna look at one exercise for each C.

1.     Control
Exercise: “Deep Breathing” (this is a daily exercise)
To start, find a quiet place to sit comfortably.
Close your eyes.
Now, take a slow breath through your nose, counting to 4.
Now, hold your breath for 4 seconds.
Now, slowly exhale through your mouth for 4 seconds.
Repeat this cycle (4-4-4) for 3-5 minutes.
You just need to focus on your breath.

This exercise will help you:
→    Manage stress
→    And stay calm when things get tough.

2.    Commitment
Exercise: “Set and track your goals” (this is a weekly exercise)
First off, choose a goal you wanna achieve.

For example:
→    Learning a new language

Let’s say Italian — ti piace come idea? 🙂
Now, break your goal into smaller steps.
For each step, write down deadlines on your calendar.
Then, check off tasks regularly as you complete them.
I know it seems obvious, but this exercise will help you stay committed.
How?
By making your goal manageable and tracking your progress.

3.    Challenge
Exercise: “Try something new” (this is a weekly exercise)
To start, pick an activity you’ve wanted to try but felt hesitant about.

For example:
→    Going to the gym regularly

The gym is my second home, you know… Anyway.
Now, break that activity into smaller steps and plan how you’ll approach it.
Next, take the first step, even if it feels a bit uncomfortable.
Afterward, reflect on what you learned and how you can improve.

Now your question is:
→    Why should this exercise work, Matty?

Well, because it will help you build resilience.
How?
By facing new challenges — and learning from them!

4.    Confidence
Exercise: Positive Thinking (this is a daily exercise)
First, identify a situation when you often doubt yourself.
Or a situation when you feel unsure.
Now, write down positive statements about your abilities.

Like these:
→    I’m prepared!
→    I can handle this!
→    I’ve got everything I need!
Okay?

Now, repeat these affirmations to yourself daily.
Especially before facing that situation.

And notice how your thoughts and feelings change over time.
Got it?
“Got it! Do you think it’s gonna work?”
Yes, this exercise will help you boost your confidence.
How?
By focusing on your strengths and positive qualities.