为了加强你的头脑和建立心理韧性，你需要像在健身房锻炼肌肉一样锻炼它。这项脑力训练可以帮助你在困难时期重新集中注意力，想象成功，而且只需要100秒就可以完成。

杰森·塞尔克是一位表演教练，在几乎所有的运动项目中都与奥运会选手和职业运动员合作过。在职业棒球大联盟圣路易斯红衣主教队工作期间，塞尔克的工作是训练球队的精神。在公司，塞尔克解释说，他让他们做的心理训练帮助他们赢得了两次世界大赛冠军，你可以自己轻松做到：

1. Start with a centering breath. Breathe in for six seconds. Hold that breath for two seconds, and then breathe out for seven seconds. Controlling your breathing this way is a stress reliever, and reduces your state of arousal.
2. Recite a personalized identity statement to yourself in five seconds. A good identity statement is one that emphasizes one of your positive qualities and pinpoints something you want to become, like "I am confident and passionate. I'm c***istently excellent every day as a leader, executive and mother," or "I care more about my clients and I will outwork the competition. I am a million-dollar sale**an."
3. Visualize your own personal highlight reel for 60 seconds—seeing in your mind three things you've done well in the past 24 hours and mentally rehearsing three important things you need to do today.
4. Repeat your identity statement to yourself for five seconds.
5. Finish with another centering breath cycle—breathing in for six seconds, holding for two and then exhaling for seven. Your mind is now ready to focus and perform.

当你发现自己处于困难时期时，用这个练习来征服你的精神状态。有了足够的时间和练习，你可以训练自己自动进行这种快速冥想，增加你的心理韧性。你有能力度过困难时期，你有能力做需要做的事情，但你必须先相信它。

精神韧性的两分钟秘密。

克雷格草原摄。