The Mental Toughness Playbook: The Tips You Need to Conquer Adversity, Develop M




















To my friends and family. Thank you all so much for your support. None of this would be possible without you.






















This material belongs to Malcolm Q. Smith and is not allowed to be copied or altered without the expressed consent of the author. All material that does not belong to the author will be cited in the work cited section. 2016





3. Introduction: The World Has Made You Mentally Weak


6. Method 1: The Next Play Principle: Move on Quickly


Method 2: This Pain Shall Pass


Method 3: Read & Run: Why You Should Read & Workout Frequently


Method 4: Meditate: Why Meditation & a Calm Attitude Makes You Stronger


Method 5: Stop Eating Breakfast in the Morning: Why Intermittent Fasting Makes You Stronger


Method 6: Stop Lying to Yourself: Be Brutally Honest with You


Method 7: Stop Bottling Everything Up: Share Your Feelings


Method 8: Quit Crying: Why You Need to Stop Playing the Victim


Method 9: Discipline Discipline Discipline. Focus Focus Focus


Method 10: The Bruce Lee Principle: Adjust & Adapt When Necessary


Conclusion: You’re Stronger Than You Think








Introduction: The World Has Made You Mentally Weak


From the day you came out of your mother’s womb, the world has made you into weak, helpless individual.

If you’re reading this book, chances are you are living in a first world area reading this on your tablet, phone, computer, or – wait for it – a hard copy book (shocking I know). Though each of these technological items that may have improved our lives over the last few years, we have grown too dependent on them.

Think about it. Can you go one day, or even one hour, without looking at your phone? Can you drive anywhere without glancing at your phone? Can you go to dinner with your significant other without scrolling through Instagram?

If you said no to any of these questions, it is okay. You and I both are guilty of this, but this dependency on our technology, as well as other things, is killing our mental toughness.

Our first world luxuries of air conditioning, cars, food, TV, and comfortable chairs have become addictive and drug-like – without these even for a second, you start fidgeting and sweating, and maybe develop some depression.

Advertisements and salesmen are the main culprits of this proverbial addiction. They make you feel as if you desperately need that phone or that cheeseburger, using the “fear of missing out.” The crazy thing is, the majority of the world falls into their trap and it is honestly pretty pathetic.

Every day I hear people complaining about being “starving” and being without food for a little while. I hear people cry and moan about not sitting in an uncomfortable chair in a room that is too hot or too cold, and it drives me crazy! Every time I hear this rhetoric, I say to myself, “stop crying and grow up!”

Now, I’m not the toughest guy in the world. As stated before, I showing mental weakness as you are and I have a story to prove it.

As of the time of this writing (February 28th) , about a week ago, my car wouldn’t start. Even after several attempts to jump it by myself as well as the tow guy, it still wouldn’t start. Come to find out, my gasket leaked into my alternator, causing my battery to shut down. And that’s not even the worst part. It would cost about $700 to fix.

After I accepted that the job to be done, I walked to the waiting room looking down at the floor depressed and upset that this happened, asking God, “Why me?” Then I heard something on TV that changed everything.

“I thought I would never see my son again. Thank God for St. Jude.” I looked up and saw a father sobbing about how his son how St. Jude was keeping his son alive through their cancer treatment and the commercial showed the boy going through his day at the hospital with a smile on his face.

Viewing the commercial gave me whole new perspective. It made me think, “why the hell am I depressed?”

I was depressed about something that could easily be fixed, something I was blessed to have to begin with. But a parent on TV, along with many others around the world, was sad about the pain his son was going through. My situation paled in comparison to this man, which is a clear indication of how mentally weak the world has made me.

This is the exact wake-up call I needed. And many of you need it too.

Many of us are heartbroken and fearful when we drop our phones. We cry and moan when we don’t eat for an hour or two. We get upset when we’re in traffic. Point being, we let the smallest situations that don’t mean much in the grand scheme of things affect us like life threatening problems.

But don’t worry, it’s not your fault. You and I have been brainwashed by friends, coworkers, and family members that our first world problems are the end of the world. These are the people to blame for making you mentally weak.

So how do you get rid of mental weakness? Well, that is what I plan to help you achieve with this book. After years of studying great stoic philosophers like Marcus Aurelius and Seneca, eastern philosophy from great minds like Shunryu Suzuki, Bruce Lee, and Miyamoto Musashi, legendary athletes, and various conversations with wise people who have been through hard times, I have compiled a list of methods and tips from those I have learned from that have helped me develop more mental fortitude than ever before.

Now, I am not a Navy SEAL. I am not in the military. I am not the toughest person in the world, so my words in this book might not mean that much to you. But as a person who practices the majority of the methods in this book and as someone who has studied plenty of material on this subject and various others from people way smarter than me, I strongly feel that the methods in this book will help you just as much as they have helped me.





The Next Play Principle: Move on Quickly


“How can you mend, a broken heart?”

Al Green


“Don’t take it personal”




You didn’t get the job you wanted. The girl you thought loved you the same way you loved her just wants to be friends. You the man you loved so deeply dumps you over the phone. Your business is not getting the results you wanted.


No matter who you are, one of these situations have happened at some point in your life. Each of those situations mentioned above are debilitating no doubt. I can’t tell you how many times I’ve sat and loathed in self-pity because I couldn’t find a job as a teenager or how many times I’ve been depressed about a woman I thought loved me breaking my heart and thought of myself as the victim (we will discuss this in chapter seven and eight). Even though I felt like I had the right to feel that way, it was a complete waste of time.


How many times has a negative event happened to you, and you would be upset for the rest of the day? My guess is pretty often. Someone cuts you off in traffic on your way to work, causing you snap at anyone who says a measly “good morning to you.” You get a nasty email from a client about how you suck as an entrepreneur, causing you to go into the fetal position and cry. Point being, we always let one moment ruin our entire day and mood, only to wait for something good to happen to make us feel better. These are the people who hold onto things too long, let past situations linger, and never move on. These are the people who are overtly emotional and are rarely happy.


The reason why these people are overtly emotional is because they are not familiar with what I call the next play principle.


The best way I can explain the next play principle is simple: Think of any of any sport. Every game or match has a negative moment happen that changes the impact of the game. A quarterback can throw an interception that can


When these events happen in sports, it can impact a team in one of two ways: the players can either get pissed and scream at the player who made the mistake and lead to a heated argument. Or the players can acknowledge the mistake, figure out what to do to avoid it, and move on. These exact outcomes are the vital difference between successful and unsuccessful teams in sports.


Look at all of the successful championship teams in history. The Chicago Bulls in basketball, the San Francisco 49ers in football, the New York Yankees in baseball. All of these teams were just like every other team in their respective sports and faced adversity or mistakes made during the game, but the reason why they won championships is because they focused on the next play and moved on quickly. This is no different from the events that occur in our daily lives.

Just like a sporting event, life is moving too fast and too quickly. Just as players don’t have don’t have the time to dwell on the previous play, you don’t have time to dwell on the previous life event, good or bad. You dwelling on the past for too long will cause you to have a diluted state of mind and make you think that things are better or worse than they really are.


For instance, let’s say you are back in school and you just took a very difficult math test (haven’t we all been there?). After your teacher passes it back, you find that you bombed it. You now feel terrible, damn near depressed with the feeling that you suck at math. Because you feel this way, you end up losing confidence in yourself to do better next time, which causes you not to feel the need to study and resulting in failing the next math test. Sure, it may not seem like a big deal, but this situation can play out the same in bigger proportions.


There will be times as an entrepreneur where a customer will give you a terrible product/service review. There will be times where your girlfriend or boyfriend will do something to make you mad. There may come a time your boss will say some nasty things to you, leading them to fire you. And yet, even though these events may linger in your mind, you have to learn how to develop a short memory and move on quickly.


Now I know what you may be thinking. You’re probably saying, “But Malcolm, there are lots of great things that have happened in my life and I want to remember those great memories!” I know how you feel. You and I have great things that happen to us all the time, but you still must move on, no matter how great the experience was. As zen monk Shunryu Suzuki says in one of my favorite books Zen Mind, Beginner’s Mind:


We should not forget what we did, but it should be without an extra trace. To leave a trace is not the same as to remember something…It is necessary to remember what we have done, but we should not become attached to what we have done…”

-Shunryu Suzuki


You need to move on quickly because life moves quickly because life moves quickly. You don’t have time to dwell on the positives and negatives of the past. You need to be in the present moment.


I know everyone tells you to focus on your future. Our teachers and parents have told us this more times than we can count. Though you should focus on your future, your future is not possible if you don’t focus on the present. The present is what makes your future.


The present moment is what the next play principle is all about: letting go of the past, and the future, and focusing on what is directly in front of you. Do you think the Los Angeles Lakers would have won three straight NBA championships from 2000 to 2002 if everyone on the team focused on the feud between Shaquille O’Neal and Kobe Bryant? Of course not. The team was able to compartmentalize that chaos and focus on each game, leading them to championships. Do you think Warren Buffett would be the man that he his today if he dwelled on the bad investments he made? No, he was able to take away what to do and what not to do to avoid another poor investment. Or what about Will Smith? Do you think he sat around and moped when critics panned After Earth? No, he moved on and focused on the future roles, which lead to what many believe to be his best role as Dr. Bennet Omalu in Concussion.


The next play principle applies to positives too. The Boston Celtics of the 1960s didn’t rest on the past championships they won, they moved on and won more championships. Gary Vaynerchuk doesn’t rest on his laurels of the past books he’s written or the businesses he’s invested in, he moved on and continues to hustle and grind to be one of the best businessmen of all time. Do you see my point?


Listen, you have every right to be proud of your past accomplishments and upset or sad about your past failures and mishaps. I’m proud I graduated college and that my first self-published ebook, 10 Principles of a Successful College Student, became popular and could be downloaded on iTunes and Barnes & Noble. But I didn’t rest on that I moved on. I was upset every time I failed and became depressed anytime a woman I really liked broke my heart, but I picked myself up and moved on. You can be proud and sad about the past all you want, but in order to have great sense of mental fortitude and conquer any kind of adversity, you have to learn how to have a short memory and move on to the next play.


It’s the quarterback who has a short memory of his last interception that wins championships. It’s the entrepreneur who has a short memory about his failed businesses and creates a multimillion dollar one a few years later. It’s the powerlifter who quickly erases that failed PR (personal record) attempt and moves on to another attempt and is able to get the lift.


These people above feel the same pain you and I do when we don’t set out to what we accomplish. But the point is they move on because they understand that the pain of failure and defeat will pass, which leads us to the next tip.


Depression is a luxury I…can’t afford.”

50 Cent



















The Mental Toughness Playbook: The Tips You Need to Conquer Adversity, Develop M

The world today has made us mentally weak. Our first world luxuries have given us the feeling that we are helpless people who can't handle anything hardship that life throws our way. This book WILL change that. Featuring tips from some of the greatest minds in history like Bruce Lee, Malcolm X, Marcus Aurelius, Seneca, and more, you will for sure know how to develop and maintain mental fortitude, conquer any kind of adversity, and THINK LIKE A WARRIOR!

  • Author: Malcolm Q. Smith
  • Published: 2016-05-23 11:20:07
  • Words: 2526
The Mental Toughness Playbook: The Tips You Need to Conquer Adversity, Develop M The Mental Toughness Playbook: The Tips You Need to Conquer Adversity, Develop M