To continue to be mentally strong in today’s society is a challenge in itself. We all carry emotional scars and if they’re not healed we can inflict our insecurities, biases, frustration and pain onto others. However, everyone has the potential to heal, change and become better than they were. Although, it will take a lot of work on your part.

In order to be mentally stronger every day, there are a few things you should incorporate in your daily agenda.

1. Be thankful and show gratitude

I like to start my day off with being thankful. I wake up and I say a few word of thanks to my creator for the simple things in life. It doesn’t matter if you have a religion or not, you can still be thankful for things that you have in your life. Why wait till Thanksgiving every year to be thankful? There are so many things to be thankful for every day.

Every day you wake up gives you a new day to start over and claim the life you desire and deserve. It’s important for you to learn to be thankful, in order for you to become mentally stronger daily. Life will deal you some hard times but in order for you to champion through it, you must learn to be thankful for the little things in life. It’s like looking at the glass and feeling that it is half full: be optimistic. Showing gratitude to others is about showing some form of appreciation. You can say your grateful but showing someone you are grateful can go a really long way. For example, why do you think it is suggested to send a thank you card after an interview? This is because as a visual element it sticks a little bit better in the mind than quick fleeting words of thanks. It doesn’t mean that the person expects something in return when they do something, sometimes it just lifts your spirits to know you are appreciated. A simple handmade card or letter with genuinely expressed gratitude, detailing why you are grateful, could make a huge impact.

Yes, I know! You have probably heard about meditating a million times by now. Meditation is said to improve focus, mental clarity and reduce or eliminate stress. That is how meditation can make you mentally stronger every day. It can also give you peace, which I feel is desperately needed in today’s society. As a beginner, you will possibly notice how busy your mind is zipping about with your to-do lists, ideas, worries and more. Don’t worry, over time your mind will quite down with continued practice.

3. Exercise

Release those endorphins. That’s right! Working out is, of course, important to be mentally stronger every day. You can pick the fitness activity of your choice soccer, hiking, skating, tennis, or whatever you choose. I would encourage you to make it fun and include someone as your workout partner if you don’t prefer to exercise alone.

4. Eat healthy

Fueling your cells with the proper energy (healthy food) is vital for being mentally stronger every day. I’m aware that some of you out there may not like fruits or vegetables. However, can you truly say you have tried every fruit or vegetable? Probably not! There are so many different types of fruits and veggies and they can be prepared in so many different ways. Every fruit and vegetable has its own unique nutritious purpose that it can provide to our bodies. I think it’s worth the effort to try to find some creative ways to cook or juice them to your desired taste. If you have a special diet where you don’t eat certain foods or drinks make sure you are not missing out on nutrition through finding other healthy sources for what you need. Whole wheat, vegetables, fruit, grains, nuts, and legumes are some of the things you could incorporate into your diet.

In order for you to be mentally stronger every day your environment needs to be a healthy one. If your environment lacks structure or organization it can affect your mental strength. You can become quite overwhelmed when your home and bedroom area lacks organization. Create an environment that relaxes you and makes you happy, and include plants for healthy filtered air inside your home. Decorate your bedroom or home with things that will make you feel relaxed, comfortable and happy when you look around.

6. Smile and Show Compassion

You never know what the power of a smile can do for someone. In life, we pass each other and never really know the burdens or struggles life is dealing others and ourselves from moment to moment. It helps to smile and show a little compassion towards others, you may need it yourself one day later in life. When you’re going through something it’s good to smile your way through it and force yourself to think of anything positive that could come from the situation. To be a mentally stronger person every day make smiling, laughter (not at someone else’s expense), joy, and compassion a part of your daily life.

7. Take Responsibility

Take responsibility for your actions, apologize (genuinely) and move on (even if society does not). Being in denial or lying can hold you back from growing stronger mentally every day. It can also destroy relationships with business partners, friends, family, and spouses.

Writing in a journal daily is also a way to help you become mentally stronger every day. Journal writing allows you to reflect on your activities for the day. It can include what you have experienced, your feelings, concerns or anything you wish. It could be therapeutic, sometimes we hold our feelings inside and that is not healthy. I use my journal to write daily what I am thankful for, things I achieved that day and other topics. Journals can allow you to see your development over a period of time as a person and appreciate your journey.

9. Power Off Before Bed

In today’s society, some of us are glued to our phones, computers, and other devices. Before you go to sleep you should power them off. Your bedroom should be for sleeping, but so many of us turn our beds into an office. We do this by using our laptops in our bed and taking business calls from our bed at night as well. I understand that with some professions you are always on call. However, your sleep time is precious and your body needs it in order to replenish its own power. Powering off your devices will help you be mentally stronger every day.

10. Know Yourself and Be a Better Version of Yourself

You are not very likely to be a mentally stronger person if you live your life trying to imitate or be someone else. We are all made different and have different journeys for a reason. The sooner you discover the gifts and beauty you were created to offer the world, the more beautiful you will be to the world because you will be more confident and happy.