The High Cost of Negativity:
How Embracing Optimism Can Save
Your Special Operations Journey
In programs with high attrition rates, graduation may seem impossible to most. However, the key distinction between those who succeed and those who fail lies in their mindset of relentless positivity. Sure, you may say "this sucks" when things go bad, but never do you say, "I can't do this". You instead focus on enduring the challenge of now and leave tomorrow's challenges for tomorrow. I call this the optimism of now.
A study of success factors by UPenn (Seligman) shows that optimism was a thinking pattern that predicted success. These people who succeeded had an unrealistic expectation that they were going to succeed. The biggest factor however in their success is that they would try new things (that they were not good at / did not know how to do, etc) UNTIL they were good at it. There was plenty of failure (or learning experiences is a way to define failure) along the way, but no quitting. They continued and persisted until they succeeded. In other words, they turned a weakness into a strength.
What’s the common thread among those who make it through? It often boils down to one crucial trait—optimism. Can you be optimistic in situations like this (above)?
Now, you may think of optimism as a simple, overly cheerful and naive outlook on life. But true optimism is much more sophisticated than that. It’s not about ignoring reality or adopting a “Pollyanna” mindset. Instead, it’s a systematic approach to thinking that can be cultivated, regardless of the negativity you might encounter or the self-doubt that creeps in. The quick fix to intrusive negative thoughts or potential outcomes is to immediate develop a contingency plan when you get such a thought. By framing it with a solution, the brain places it into it's proper file and it quits being a constant thought of doom and failure.
So how do you harness this powerful mindset? First and foremost, begin by recognizing the negative thoughts that flood your mind. Acknowledge them, but don’t let them take the driver's seat. Instead of allowing these thoughts to dictate your feelings and actions, learn to place them into one of two categories (is this within my control today or is it out of my control today). This simple shift in perspective lays the groundwork for a more resilient mindset removing much of the self-imposed anxiety that enters our mind on a daily basis.
Another technique is Name it and Tame It (see article)
Next, focus on what you can control—right here and now. When anxiety begins to rear its head, redirect your attention to the present moment. What can you do this hour to move closer to your goals and improve your current situation? Break your tasks down into manageable chunks, and tackle them one at a time. This proactive approach allows you to reclaim your power and reduce feelings of potential failure.
It’s essential to cultivate this mindset daily. Remind yourself that tomorrow’s worries do not belong to you today. And things out of your control is not something you need to worry about. Instead, prepare for all situations and contingencies and leave no weakness undeveloped because a weakness will be exposed quickly. By practicing this discipline, you can build your confidence to succeed and resilience over time. But with Spec Ops selections, there is a lot to get good at doing on top of being a good team player.
In moments of struggle, the light of optimism often shines the brightest through the darkness, guiding us through when everything else seems bleak. Consider the small percentage of our country who even tryout for intense training in special operations forces, where success seems like an uphill battle. With attrition rates ranging between 50-90%, the ones who distinguish themselves embrace this mindset:
1. Acknowledge Your Thoughts: Start by recognizing negative thoughts without judgment. Understand that feeling anxious or doubtful is part of the human experience. Instead of battling these thoughts, observe them and allow them to pass without taking hold by placing them into one of three categories:
- Create a contingency plan - This may not be needed but just in case, have a plan for when one of your negative thoughts becomes an outcome that you have to deal with. Learning how to contingency plan will be one useful skill that you will also be able to use when mission planning for any future spec ops job you achieve.
- Name it and tame it - Give whatever you are feeling a name. This mental trick requires you to name your anxiousness. Call it "pre-game jitters" or "PFT anxiety," and this will allow the brain to find the proper file for this intrusive adrenalin pump.
- File it away into the "out of my control" today file - Some things can not be controlled today or ever. You just need to deal with it IF it occurs. Instead focus on what you can control and stay focused on that.
2. Focus on the Present: You cannot fix the past and you cannot deal with the future today. The only thing you can do is stay focused on preparing for tomorrow's tests and tasks you know are coming. Shift your attention to what you can handle right now. Create a list of tasks that can be addressed in the immediate hour. This practice not only reduces anxiety about future hurdles but also builds a sense of accomplishment by doing something today versus being frozen worried about yesterday and tomorrow.
3. Practice gratitude daily. Take a moment to reflect on what went well, no matter how small. This habit shifts your focus from what’s going wrong to what’s going right, fostering a more optimistic outlook on life. This habit trains your brain to look for the positive, creating a reinforcing cycle.
4. Celebrate Progress: Small wins are huge victories! Working out hard even when you didn't feel like it at first. Getting one more pullup on a fitness test. Acknowledge and celebrate these milestones, no matter how minor. Recognizing your progress, especially in adverse situations, will bolster your optimistic outlook and let you see you are building discipline and resilience.
When challenges seem insurmountable, remember that optimism is your ally. Take charge of your thoughts, focus on the present moment, and unlock the true potential for success hidden within you. Stand strong, and let this journey empower you. The choice to embrace a positive mindset is in your hands.
In a world often colored by negativity and challenges, embracing optimism can be a game-changer, especially for those determined to succeed. Optimism is a strategic mindset that can be cultivated, even when life throws you curveballs. You don’t need to be perpetually upbeat to benefit from an optimistic point of view. It involves harnessing the power of positive thinking systematically, redirecting your focus away from negative thoughts while addressing the anxieties of the moment. This hour holds its own challenges, and handling them one step at a time can establish a foundation for greater resilience. By prioritizing the present, you can gradually move past the anxieties that often cloud your judgment.
As you practice this method of thinking, you might discover a path less traveled, one that can lead to success even in difficult environments. Success in highly competitive fields requires more than raw talent; it demands a resilient mindset. Embrace the journey ahead by visiting stewsmithfitness.com for inspiration and practical techniques that reinforce an optimistic outlook with your physical and mental preparation. Your future self will thank you.
There is More to StewSmithFitness.com Than You May Know
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
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Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
My most recent programs that walk you through these four cycles with 12 weeks of each season in two programs.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
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Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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