5 Powerful Strategies to Build Mental Fitness and Conquer More in Life

Your mind is a muscle and in order to Conquer More it must be worked out on a daily basis. Mental fitness however isn’t simply a byproduct of doing a tough workout. Although exercising regularly, whether lifting weights, cardio, or a combination of the two can help improve your most important muscle (your brain), your mental health is dependent on a lot more than a weekly gym routine.

Here are five strategies you can implement today that will help you strengthen your mental fitness and improve your overall mental health so you can Conquer More in all areas of your life.

1. Disconnect to Reconnect Your Mind
   The world is noisy, filled with countless distractions, constant notifications, and the pressures of multitasking. Cultivating moments of stillness in our lives is essential, and doing so strategically and consistently can make a significant impact. Disconnecting to reconnect—even if it’s only for 15 minutes a day—is a powerful habit. It allows you to stop wasting time and energy on trivial matters and focus more on the few important things that truly matter. This practice could be as simple as putting your phone away and taking a daily walk by yourself or with your family. Embrace the joy of being present with loved ones or with nature. Take time to notice the things you’re grateful for. The goal is to regularly connect with yourself, God, and the people you love and serve.

1. Master Noticing Your Thoughts\
   Viktor Frankl said it best, “Between stimulus and response there is a space. In that space lies our power to choose our response. In our response lies our growth and our freedom.” Our thoughts can often feel chaotic, but recognizing when this happens is a powerful mindfulness strategy. In moments when your mind is racing, take a step back and remind yourself: You are not your thoughts. Engaging in this daily mindfulness practice can be a game-changer.
   
   
   
   For example, let’s say you’re worried about making a mistake while learning something new, like a language. The mental error might sound like this: “I can’t screw up in front of others.” The course correction could be: “It’s totally normal to make mistakes in front of others when trying something new. Mistakes show courage, and progress lies on the other side of courageous action.”
   
   
   
   The power of noticing your thoughts allows you to uncover the truth and treat yourself with the same care and compassion you would show to someone you deeply value.

1. Practice Gratitude
   
   Creating a simple and effective routine for feeding gratitude is a gamechanger. This is why we’ve included a daily gratitude framework within the Conquer 90 Journal. This practice is all about getting into the details of your life and getting off autopilot. Joy isn’t found in the past or the future. Joy is found in the present. Count your blessings, everyday.

1. Read
   Reading stimulates your brain, much like a workout strengthens your body. It helps prevent cognitive decline, reduces stress, and improves memory, focus, empathy, and overall brain connectivity. Choose books and other resources that align with your goals and interests—or simply read for enjoyment. Either way, reading engages parts of your brain that are essential for optimal cognitive function.
   
   
   
   It doesn’t have to be a lot—just 2–5 pages a day. The focus isn’t on quantity but on making reading a consistent daily habit. If you’re looking for impactful books to add to your physical or audio library, here are a few recommendations to help you Conquer More in every aspect of life: The Conquer Code by Trevor Farnes, Atomic Habits by James Clear, and Mindset by Carol Dweck.

1. Visualization
   To Conquer More in life isn’t easy. Expect challenges, and trust in your ability to overcome them. Visualization isn’t just about picturing success—it’s also about imagining yourself responding effectively to adversity and obstacles. This practice helps you anticipate challenges and develop stronger problem-solving skills.
   
   
   
   All success is created twice: first in the mind, then in reality. Here’s a practical way to apply visualization: Think of a particularly difficult task you’re currently facing. Once you’ve identified it, close your eyes and imagine yourself successfully completing it step by step, from start to finish.

Your mental reps matter! Start incorporating these strategies today and experience the benefits of a stronger, more resilient mind. By doing so you will be able to Conquer More on the mountain, at home, and in every other important area of your life.