Intentional stress is a concept emphasizing the importance of deliberately causing discomfort in order to train the skill of resilience. Discover ten challenges to become more resilient.
I’ve adopted this mindset in multiple areas (like cold showers, lifting and other exercise, intermittent fasting, my early morning routine, and in my work, art, music, creative writing, etc.) and I totally agree. It’s an empowering mindset when you put it into practice.
The best part is when you realize what was once a struggle has become part of your regular routine. It just fuels you, gives you more energy, and propels you to expand your comfort zone further. It’s great motivation to improve, especially in areas that generate fear or anxiety. I hope to use this process to get over anything that’s holding me back. Won’t be easy, but it will be rewarding.
Excellent post Kyle. You are extraordinarily prolific in a very selfless productive manner. I cannot fathom how you work, have a family, exercise and produce all the material you provide your subscribers. After your master class on balance, how about a master class on life and productivity?
Haha you’re too kind brother but that means a lot. Thank you. Wrote this one over a year ago. Writing has become a part of me. Easy to do and find time for things you love. The balancing act is neverending and challenging but prioritization and scheduling are my main methods while continuously being up to pivot for number 1 which is the kiddos and my wife. It’s been a crazy year but I wouldn’t change a thing.
I second that. My boyfriend was in the army as a young man and he always says to me to toughen up or that he’s training me to toughen up. Ive always thought it harsh. He lives what you have put forth in your Substack. He’s an amazing individual and I learn from him everyday. How you have expressed it in your writing helps me to understand what he has been saying to me all along. I’m not a lazy woman and am quiet but have a certain strength about me thanks to how my parents raised me. I will continue to learn and grow in this way. Excellent insight. Thank you for sharing.
Anyone can progressively improve with the concept of intentionally making yourself a little uncomfortable to eventually become more comfortable. The skill that is resilience can be trained for any domain. Physical toughness doesn’t necessarily translate to mental resilience which is why everyone has their own strengths and weaknesses like I’m glad to see you acknowledge.
Know your strengths and mindset around those skills and then start working on applying it in other areas you want to improve! Thanks again
Super insightful. The 10 intentional stress challenges in particular is a great toolkit to have. We can always refer back to it and measure our resilience on multiple fronts. Thanks, Kyle!
1. Physical Exertion - My go-to is running/jogging. A slow 90-min jog outdoors is almost meditative. And reveals the mind-body interplay as well. The first 30 mins are easy. And then comes the strange aches and pains, the mind whispers to "stop, the body is in pain" it says. But if you persist, the next 30 minutes those niggles disappear. The last 30 is meditative.
Lesson - Some part of the mind is extremely deceptive. Do not yield to it and keep going.
2. Deliberate Heat/Cold Exposure - Cold showers, almost always. But the weather here is humid. So cold showers are refreshing!😊
3. Time restricted eating. Yes. Eating within 12 hour window.
4. DeVice Fasting - I have given up a vice. Its still a struggle but I intend to stay sober. The benefits are incredible.
5. Learn a new skill - Does going back to reading and creative writing count? I used to write sporadically. Aiming to write daily.
6. Self-reflection. No intentional work here. I write short poems/stories that weave some of my reflections in it. But not daily. Don't know...I instinctively rebel against intentional reflective journaling. Instead I read posts/notes of the online community (such as this one) and reply with my reflections on ones I connect with.
7. Fear Exposure. No work done on this front so far.
8. Contemplate Death. Again no intentional work here.
9. Apologize and Forgive. This is an important area. The one I struggle with. Not the apologizing but forgiving. Never understood this. If I can easily apologize for my bad behavior and endeavor to act with kindness, why is this not reciprocated? Rude and unkind responses baffle me and it is not easy to forgive.
10. Give to others. Yes. Clothes, books, my time. But still lot of scope for expansion. Working on a few ideas here.
I love that stress isn't always something to avoid but something we can use to grow stronger.
The challenges like physical effort, learning new skills, or unlearning outdated patterns really show how resilience is built over time. 🌱 It's all about getting comfortable with discomfort to handle life's stresses better. Definitely food for thought! 💪 💛
Great post!
I’ve adopted this mindset in multiple areas (like cold showers, lifting and other exercise, intermittent fasting, my early morning routine, and in my work, art, music, creative writing, etc.) and I totally agree. It’s an empowering mindset when you put it into practice.
The best part is when you realize what was once a struggle has become part of your regular routine. It just fuels you, gives you more energy, and propels you to expand your comfort zone further. It’s great motivation to improve, especially in areas that generate fear or anxiety. I hope to use this process to get over anything that’s holding me back. Won’t be easy, but it will be rewarding.
Beautifully put!
Simple not easy.
Delay that gratification, safely lean into fear or areas where we are uncomfortable and grow!
Thanks, Kyle! I look forward to reading more of your work.
Thank you! You’ll find a continuing theme of the power of intentional stress across all domains to build resilience.
Looking forward to future discussions with you on anything that resonates!
Excellent post Kyle. You are extraordinarily prolific in a very selfless productive manner. I cannot fathom how you work, have a family, exercise and produce all the material you provide your subscribers. After your master class on balance, how about a master class on life and productivity?
Haha you’re too kind brother but that means a lot. Thank you. Wrote this one over a year ago. Writing has become a part of me. Easy to do and find time for things you love. The balancing act is neverending and challenging but prioritization and scheduling are my main methods while continuously being up to pivot for number 1 which is the kiddos and my wife. It’s been a crazy year but I wouldn’t change a thing.
I second that. My boyfriend was in the army as a young man and he always says to me to toughen up or that he’s training me to toughen up. Ive always thought it harsh. He lives what you have put forth in your Substack. He’s an amazing individual and I learn from him everyday. How you have expressed it in your writing helps me to understand what he has been saying to me all along. I’m not a lazy woman and am quiet but have a certain strength about me thanks to how my parents raised me. I will continue to learn and grow in this way. Excellent insight. Thank you for sharing.
Thank you for sharing too Nicole!
Anyone can progressively improve with the concept of intentionally making yourself a little uncomfortable to eventually become more comfortable. The skill that is resilience can be trained for any domain. Physical toughness doesn’t necessarily translate to mental resilience which is why everyone has their own strengths and weaknesses like I’m glad to see you acknowledge.
Know your strengths and mindset around those skills and then start working on applying it in other areas you want to improve! Thanks again
Super insightful. The 10 intentional stress challenges in particular is a great toolkit to have. We can always refer back to it and measure our resilience on multiple fronts. Thanks, Kyle!
1. Physical Exertion - My go-to is running/jogging. A slow 90-min jog outdoors is almost meditative. And reveals the mind-body interplay as well. The first 30 mins are easy. And then comes the strange aches and pains, the mind whispers to "stop, the body is in pain" it says. But if you persist, the next 30 minutes those niggles disappear. The last 30 is meditative.
Lesson - Some part of the mind is extremely deceptive. Do not yield to it and keep going.
2. Deliberate Heat/Cold Exposure - Cold showers, almost always. But the weather here is humid. So cold showers are refreshing!😊
3. Time restricted eating. Yes. Eating within 12 hour window.
4. DeVice Fasting - I have given up a vice. Its still a struggle but I intend to stay sober. The benefits are incredible.
5. Learn a new skill - Does going back to reading and creative writing count? I used to write sporadically. Aiming to write daily.
6. Self-reflection. No intentional work here. I write short poems/stories that weave some of my reflections in it. But not daily. Don't know...I instinctively rebel against intentional reflective journaling. Instead I read posts/notes of the online community (such as this one) and reply with my reflections on ones I connect with.
7. Fear Exposure. No work done on this front so far.
8. Contemplate Death. Again no intentional work here.
9. Apologize and Forgive. This is an important area. The one I struggle with. Not the apologizing but forgiving. Never understood this. If I can easily apologize for my bad behavior and endeavor to act with kindness, why is this not reciprocated? Rude and unkind responses baffle me and it is not easy to forgive.
10. Give to others. Yes. Clothes, books, my time. But still lot of scope for expansion. Working on a few ideas here.
Love it brother. Thank you
I love that stress isn't always something to avoid but something we can use to grow stronger.
The challenges like physical effort, learning new skills, or unlearning outdated patterns really show how resilience is built over time. 🌱 It's all about getting comfortable with discomfort to handle life's stresses better. Definitely food for thought! 💪 💛
My favorite concept
Thanks for these challenges.
Absolutely! Check out my intentional stress challenge tab on my homepage for all the ones I’ve written so far. Plenty more coming this year
Great! I appreciate this!