THE TOUGHNESS MYTH

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The Toughness Myth

fMT Opportunity Assessment

A short, private self-assessment that highlights where your functional mental toughness has the most room to grow.

Free with the book. We use your email only to send you your results and occasional updates.

Before you start

Functional mental toughness (fMT) represents a collection of cognitive skills and physiological elements that allow an individual to optimize performance across the range of personal, professional and athletic pursuits. The fMT bank - the available fMT an individual has on hand - has been shown in the published literature to be positively influenced by three categories of optimizers: Thrive, Prepare and Activate.

In completing this opportunity assessment, the "best" answer is often obvious. Remember this tool is just for you. Your goal is not to achieve a high score but rather to identify your own available opportunities for improvement. Reflect carefully and seriously about your consistent, real-world patterns rather than your desired tendencies. Do not think of how you act on your best day - think of your typical response to the situation.

The more your answers reflect the real, consistent you, the more valuable the resulting insights. You are welcome to return regularly to re-assess your current fMT opportunities.

You will answer on a 1-7 scale

  • 1Not at all true
  • 2Rarely true
  • 3Occasionally true
  • 4Sometimes true
  • 5Often true
  • 6Very often true
  • 7Always true

Part 1 of 4

Thrive

Foundational habits that elevate baseline energy and increase deposits into the fMT bank through consistent daily choices such as Move, Fuel, Rest and Connect.

Move My daily routines include consistent physical movement that supports my energy and mental clarity.

Fuel My nutrition habits support sustained energy and focus rather than short bursts followed by crashes.

Rest My sleep habits allow me to wake feeling mentally and physically restored most days.

Connect I intentionally maintain meaningful connections with people who support and strengthen me.

I automate or simplify key health behaviors (movement, nutrition, sleep, etc.) so they require minimal mental effort.

My daily habits leave me feeling energized rather than drained as I move through the day.

Part 2 of 4

Prepare

Intentional strategies used in advance of important pursuits or challenges to build readiness, confidence and clarity.

I regularly reflect on experiences to identify lessons that can improve future performance.

I visualize upcoming challenges or important moments and mentally rehearse how I will respond.

I set goals that focus not only on outcomes but also on the behaviors and processes that lead to those outcomes.

I intentionally build a team or network of people who support my growth and performance.

I practice reframing stressful situations as challenges to engage with rather than threats to avoid.

I intentionally and regularly expose myself to manageable and healthy, but challenging or uncomfortable pursuits/activities.

I periodically pause to ensure my current activities align with what matters most to me.

Part 3 of 4

Activate

Strategies used in the moment of challenge to convert preparation into focused action when it matters most.

When pressure rises, I use intentional self-talk to guide my focus and actions.

I can quickly shift my focus to the next small step instead of becoming overwhelmed by the entire challenge.

I intentionally regulate my physical state (posture, breathing, facial expression, etc.) to improve my performance.

I have simple cues or triggers (music, counting, reminders, etc.) that help me refocus during difficult moments.

When things get difficult, I reconnect with a deeper purpose or reason for continuing.

I can adjust my attention - zooming in on the task or zooming out for perspective - depending on what the moment requires.

During challenging situations, I remain engaged rather than withdrawing or shutting down.

Part 4 of 4

fMT Bank Integration

How effectively Thrive, Prepare and Activate strategies work together to build and access your functional mental toughness bank.

My daily habits give me a reserve of energy and focus that I can draw upon when challenges arise.

I feel better prepared for important moments because of the systems and routines I have built ahead of time.

I can recognize when my mental and emotional energy is running low and take steps to replenish them.

I regularly notice connections between my daily habits, preparation strategies, and performance in critical moments.

When an unexpected challenge appears, I usually feel capable of responding effectively rather than overwhelmed.