Warrior toughness

Leader’s
Reference guide
INTRODUCTION.........................................................................1

WT ORIGINS.................................................................................2

EXPECTED OUTCOMES..............................................................3

SCIENTIFIC FOUNDATION........................................................4

TOUGHNESS VS RESILIENCE.....................................................5

CORE CONCEPTS: WARRIOR MINDSET..................................6

CORE CONCEPTS: CHARACTER DEVELOPMENT.................7-8

APPLIED PSYCHOLOGICAL EXERCISES..................................9

EARLY OUTCOMES AT RTC.....................................................10

HOW TO BUILD WT CULTURE..........................................11-12

WARRIOR MINDSET.............................................................13-17

CHARACTER.........................................................................18-22

PERFORMANCE PSYCHOLOGY EXERCISES.......................23-29

GLOSSARY.............................................................................30-37
What is Warrior Toughness?
Warrior Toughness is an evidence-based, holistic initiative that
strengthens the spiritual, mental, and physical toughness of our
Sailors. It consists of performance psychology skills, mindfulness,
character development, and a Warrior Mindset developed by Navy
SEALs. The trained warrior will keep fighting after taking a hit,
perform under pressure, and excel in the daily grind.

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Imagine if the Navy expected excellent performance on PRTs
without doing any physical training. Imagine if we expected to
execute our missions relying only on OJT. This has been how we
have been approaching toughness in our Sailors – hoping they
happen to form it along the way with no standardized training.
Following recommendations from a 2017 review of “Street to
Fleet” training conducted at Recruit Training Command (RTC),
a program to inculcate the CNO’s core competency of ‘toughness’
was instituted at the Navy’s only boot camp. RTC developed
and implemented an evidence-based pilot program to assess the
applicability and effectiveness of several approaches aimed at
improving the mental, spiritual, and physical toughness of recruits
and staff. This program was implemented throughout RTC for all
recruits and Recruit Division Commanders in October 2018.

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Warrior Toughness is focused on enhancing the performance
of Sailors in everything they do. We expect Sailors to be able
to perform under pressure in a variety of settings from high-
pressure crisis situations to the more mundane grind of sustained
operations. The Navy trains Sailors to achieve and maintain high
standards to be ready for decisive operations and combat; Warrior
Toughness complements technical training to achieve this goal.
Toughness is not simply physical and mental, but also spiritual. For
Sailors to fight and win America’s wars and uphold our standing
internationally, they have to have moral and ethical strength to live
out our core values and attributes.

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To build this program, we conducted an extensive review of what
has been done and what worked. We looked at mental toughness
research on many different elite performing organizations and
individuals. Consulting partners for the applied psychological
exercises include sports psychologists, the Consortium for Health
and Military Performance (CHAMP) - a DoD Center of Excellence
Human Performance Resource Center (HPRC), and Naval
Special Warfare (NSW). Research studies produced by the Naval
Postgraduate School (NPS) and the RAND foundation are the basis
for our character development.

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When we hear “toughness”, many think of “resilience.” We want
to distinguish these terms because they are often confused and
are actually two different concepts. Resilience (and resilience
programs) focus on prevention of negative outcomes and
recovery after a critical event. Toughness focuses on performance
enhancement and character development before the critical event
occurs. Essentially it is not enough to bounce back from bad things
that happen to us; we need to be ready and capable before adversity
strikes.

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The way we build toughness is through the Warrior Mindset. It
is an unending cycle that when completed repeatedly, builds and
sustains toughness while progressing toward peak performance.

Commitment is identifying our

sense of purpose and establishing a
personal philosophy to live out our
values.

Preparation is developing our

body, mind, and soul with
rigorous training.

Execution is where we
demonstrate peak performance,
including a mindful response
instead of an emotional reaction
and ensuring our actions align
with our commitments.
Reflection occurs at the
organizational and individual
level, gleaning information to
fuel our Commitment, thus
creating a continuous cycle of
building and sustaining toughness
while progressing toward peak
performance.

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Character is developed by strengthening the soul. Our soul is our
identity, it is the essence who we are. The soul is what gives that
motivation and determination necessary to maintain faithfulness to
one’s commitments, beliefs, and values in the face of adversity and
the daily grind. Character is simply a manifestation of the soul. The
result will be Sailors with a “fighting spirit” living out character to
execute for that which they fight.
Toughness – The core of toughness is a Sailor with a “fighting
spirit.” They know who they are, what they are fighting for,
what they believe/value, and why they do what they do. This
understanding of one’s self is the foundation of spiritual toughness
fueling the drive to be physically and mentally tough.

Integrity – Tough Sailors align their decisions and behaviors with

our Navy Core Values. It is our values that align us internally as a
unified force.

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Initiative – Tough Sailors take ownership, act and lead within the
limit of their authority, and capture and implement new ideas.

Accountability – Tough Sailors take responsibility for the

commitments they make - commitment to the mission, their
shipmates, and our values. The mission aligns us externally as a
unified force resulting in trust and confidence up and down the
chain of command.

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Taking a holistic approach to toughness includes using mental
tools to be able to perform at your best, responding (instead of
reacting) to an unforeseen obstacle, and excelling in your everyday
life. The science behind accomplishing this is called performance
psychology. A wealth of evidence demonstrates the benefits of
mindfulness and performance psychology for emotion regulation
and performance.

Mindfulness is defined as “present moment awareness.” Exercises

such as focused breathing, progressive muscle relaxation, body
scan, and cognitive diffusion are practiced every day. After physical
training, Sailors lower their heart rates, regulate their breathing,
and improve their focus while in an elevated physiological state. At
night, they reset.

Performance psychology incorporates skills known as “The Big

Four”:

Goal setting - focusing on performance objectives

Self-talk - creating awareness of beliefs and their consequences

Mental rehearsal - vividly practicing a successful evolution in your

mind to create a mental version of muscle memory

Energy management - controlling bodily energy.

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The applied exercises portion of WT was tested through a series
of institutional review board (IRB)-approved research studies
(currently pending publication). Across all studies, applied
exercises led to an increase in “on-time” graduation rates with the
recruits’ first assigned division. This equates to decreased time-to
train and associated training/personnel costs. Applied exercises also
led to improved performance on baseline PFA, swim qualification,
and inspections, although this result was not as consistent as the
graduation result.

Anecdotally, we have received numerous reports from staff and

recruits about the positive impact of Warrior Toughness. Recruits
who have gone through the holistic WT training (character
development and applied exercises) consistently espouse and
display a sense of belonging/connectedness and increased
commitment to our organization.

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It is vital that Warrior Toughness training is inculcated into the
culture of how we train and prepare our Sailors. During formal
training, find opportunities when increased focus, confidence, and
ethical decision making are necessary. These are the natural entry
points to reinforce applying the concepts learned in boot camp.
In informal training and mentorship, help Sailors identify their
Warrior Philosophy – what they are committed to, and how they
are preparing their mind, body, and soul to win the next fight.
When addressing the entire command, Wardroom, or Chiefs Mess,
these talking points can help build WT into the culture of your
command:

→From street to fleet, Warrior Toughness will improve the

performance of Sailors under stress and in their day-to-day lives.

→Warrior Toughness is the ability to fight after sustaining

a hit, to endure the long, slow grind, and to maintain clarity of
thought and decisiveness of action under pressure.

→Toughness is not simply physical and psychological, but

also spiritual. Tough Sailors know what they stand for, why they do
what they do, and have a sense of meaning and hope for the future.

→Warrior Toughness is about a producing a stronger and

more lethal Navy, NOT a softer, gentler Navy. By standardizing best
practices for training, we can then raise the standards and develop
tough, more qualified Sailors.

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 →Recalibrating does NOT require you to stop what you are
doing. You should practice the slow, controlled breathing technique
often enough so that in a high pressure situations you can slow your
breathing via muscle memory without much effort or stopping.

→For Navy Sailors to fight and win America’s wars, they

have to have moral and ethical strength.
strength.

Toughness has always been a requirement to be a U.S. Navy Sailor.

The Warrior Toughness program seeks to imbue Sailors with the
warrior mindset, supported by physical fitness, strong character,
and proven mental fitness techniques—all necessary to win the
next fight. So out in the fleet, we need you to continue this training
and sustain these skills. Warrior Toughness must become a part of
how we do business and seamlessly overlaid onto our training and
leadership.

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As active-duty Sailors, we are all considered warfighters to
varying degrees because we serve in the US military. The Warrior
Mindset conveys to each individual Sailor that being a “warrior”
is possessing the mentality of pressing forward into the fight, the
willingness to endure adversity, and transcends a job title or rate
within the U.S. Navy.

This mindset begins with each Sailor identifying their personal

why, knowing their purpose, and fully understanding their level
of commitment. This commitment drives us to be disciplined in
our pursuit to adequately prepare mind, body, and soul for the
known and unknown challenges associated with our profession.
We prepare so that we can be good at our jobs, physically fit,
and demonstrate moral character in difficult circumstances. Our
commitment and preparation then enables us to execute to our true
potential in that high-stakes moment. Once we have completed the
event, we take the time to reflect upon our actions and the actions
of our teammates to seek improvement on our performance for
future endeavors.

The Warrior Mindset is a continuous cycle of commitment,

preparation, execution, and reflection to ensure continuous
growth. A Sailor who has integrated this continuum into his/
her professional and personal life will be a “tougher” and higher-
performing individual.

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Commitment
Commitment enables the Sailor to persevere through hardship
and overcome challenges. The deeper the level of commitment,
the more adversity you are able to endure. We want each Sailor to
understand what commitment is and ensure that theirs is strong
enough to carry them through hardship and the daily grind.

Examples of application in the Fleet

→ Leaders must teach and reinforce to their Sailors the importance
of identifying their personal why, helping their Sailors align their
sense of purpose with the Navy Core Values, and understand
what and who they are committed to. An example of this is when
leaders shoulder the burden and responsibility of reinforcing the
commitment of their junior Sailors. This is done through strong
leadership and mentorship at EVERY level. Leaders must facilitate
this cohesive work environment through discipline, accountability
to each other, and mutual respect.
→ Leaders should understand the differences between motivation
and discipline and then how to effectively convey these concepts to
subordinates in the proper context.
→ Leaders must also ensure that they demonstrate the standards
expected of their subordinates within their respective communities.
Leaders may choose to bring the organization together during
times of hardship or before critical events to convey the purpose
or “why” behind the mission or operation and how success is
predicated upon the commitment and actions of ALL involved.

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Preparation
To perform to a high standard of excellence, Sailors must
adequately prepare mind, body, and soul for both the known
challenges and lay the foundation needed for the unknown
challenges of serving in the U.S. Navy. We do not rise to the
occasion but fall to the level of our preparation.

Examples of application in the Fleet

→ Leaders understand the concept of quality Sets and Reps in
training and identify what these repetitions look like in relation to
specific demands of the organization and command and have them
implemented to increase warfighter competence.
→ Leaders must identify, define, and implement realistic and
stressful scenario-based training to increase warfighter competence
and confidence within both individual Sailors and respective
community.
→ Leaders must create a culture of excellence within their
respective communities and facilitate a Sailor’s ability to adequately
prepare the mind, body, and soul so that Sailors can be good at
their jobs, physically fit, and demonstrate moral character in
difficult circumstances. They can adjust their respective unit’s battle
rhythm to prioritize physical fitness and mental preparation and
encourage adherence to the standard through desirable incentives.
→ Leaders must set the example of what right looks like themselves
physically, mentally, and spiritually through physical fitness,
warfighting competence and strong moral character.

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Execution
This is where our commitment, training, and preparation are
ultimately tested, as individuals and as a Navy.

Examples of application in the Fleet

→ Flexibility is key for adjusting to the demands of the mission,
the environment and the developing situation. This is achieved
through the warfighting competency gained through experience
and adequate preparation.
→ Under duress, a high-performing Sailor must remain in control
of their emotional and physiological response to stress.
→ Each Sailor must maintain situational awareness of what is
happening around them but also possess the ability to mentally
focus on the current task or objective.
→ Each Sailor must effectively assess their environment and
appropriately respond to the situation, avoid reacting emotionally
from fear or anger potentially making mistakes that could have life-
threatening consequences.

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Reflection
Disciplined and professional post-event procedures to debrief
success and failure aid in learning valuable lessons to improve
performance.

Examples of application in the Fleet

→ Group Reflection. Process of holding ourselves and our
teammates/Shipmates accountable in a professional setting. This is
not the time to pass on blame but to identify lessons to be learned
and how to implement them into the preparation phase to ensure
success in the future. Group Reflection examples include After
Action Reviews (AARs) and Debriefs shortly after an evolution
is complete. SEAL teams learn from other units within the SOF
community through AARs and exercise the practice of debriefs to
learn from their own mistakes. This valuable information is then
implemented into the preparation phase to improve upon current
tactics, techniques, and procedures (TTPs) for future training
opportunities and deployments.
→ Individual Reflection. The process of critical reflection is
done on a personal level. This is where we ask ourselves the hard
questions and hold ourselves accountable. Were my actions and
words in alignment with who I am and who I want to be? What
did I do well and what did I not do well? What were my mistakes
and how can I improve upon them? What do I keep and what do I
discard? This can be done by taking 10 minutes each day to review
personal mistakes and think through the lessons learned. This can
be done on the drive home from work to review your personal
actions and performance of the day’s events and in the morning
prior to the next day’s events.
→ Leaders should encourage individual reflection practices and
facilitate group reflection.

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The Navy Core Values are rooted in sound character. A person of
sound character will exemplify the Core Values of Honor, Courage
and Commitment in every aspect of their professional and personal
life. Because Sailors have had varying degrees of character modeled
to them prior to the Navy, it is vitally important that commands
promote a culture and climate that develops the same standards of
character for each and every Sailor.

The Core Attributes as defined in the CNO’s Plan for Maintaining

Maritime Superiority are Toughness, Initiative, Integrity and
Accountability. These Core Attributes align fully with the Navy
Core Values. Character is integral to each of these four attributes,
and character is found rooted in the soul.

Through the soul we produce the conviction that drives our actions.
We must intentionally develop a personal philosophy based on
personal values that are consistent and aligned with our Navy
Core Values. We exercise and strengthen those values by putting
them into practice daily through our decisions and actions. These
“reps and sets” for the soul strengthen the core of who we are and
help us define for ourselves the “why” for what we do. Developing
and strengthening personal and professional connections will
strengthen our values and resolve.

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Toughness
As a component of character, toughness enables Sailors to:
- Take a hit and keep going
- Perform under pressure
- Excel in the day-to-day grind

Examples of application in the Fleet

→ Leaders must understand the difference between toughness and
resilience. Toughness is the ability to withstand adversity, whereas
resilience is the ability to “bounce back” following adversity.
Toughness prepares Sailors before adversity while seeing them
through that difficulty and sustaining them after; resilience focuses
on helping them quickly recover afterward.
→ Leaders should understand the benefits of tough, realistic
training as a means to develop toughness. Sailors who are led
through challenging training acquire the ability to excel in times of
adversity and high stress. Tough, realistic training produces tough
Sailors who are confident in their abilities. Leaders should strive to
make their training as realistic as possible prior to an event to best
develop this toughness.
→ Leaders must also ensure that Sailors tap into additional
sources of strength, namely the fighting spirit of the command
and our Navy and the steadfast support of our families. Leaders
can cultivate a command climate where Sailors are willing to give
fully to accomplishing the mission if they know the many sources
of spiritual support that are available to them. Some of these
include Navy Chaplains, Command Religious Ministry Programs,
CREDO programs & retreats, military/civilian faith community
partnerships, civilian houses of worship and local USO chapters.

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Initiative
As a component of character, proper initiative enables Sailors to
accomplish what needs to be done, even in the absence of direct
orders.

Examples of application in the Fleet

→ Leaders can empower their Sailors to act within the limits
of their authority and take ownership of their work. Engaged
leadership encourages Sailors to do what needs to be done. The
difference is exemplified when Sailors refer to “my” ship, “my”
squadron or “my” unit, rather than “the” ship, squadron or unit.
A strong sense of ownership enhances unit pride, camaraderie,
unit cohesions, and mission accomplishment. Plane captains in
the aviation community are an excellent example of fostering this
ownership and responsibility.
→ Leaders must instill in their Sailors an initiative that fosters
a questioning attitude. Knowing “what right looks like” will
encourage Sailors to take action when something is not in
accordance with acceptable norms.
→ Leaders must foster a culture that encourages junior Sailors
to put forward new ideas. Although junior Sailors may not have
the experience of more senior teammates, they can bring fresh
perspective and energy. These can become great opportunities
for junior and senior Sailors to brainstorm ideas that enhance the
command and the mission. Consider having subordinates take
charge in the planning and execution of an upcoming evolution
rather than relying solely on your more senior leaders.

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Integrity
As a component of character, integrity enables Sailors to do what is
right even when no one is looking.

Examples of application in the Fleet

→ Integrity is an internal character trait, but it is displayed in the
execution of tasks. If Sailors have integrity, it will be noticeable to
everyone around them. A lack of integrity will likewise be revealed.
Sailors look to their Leaders as exemplars of integrity: if they see
it, they will emulate it. In times of hardship and adversity, Sailors
will gravitate toward Leaders of upright and honorable character.
Integrity inspires Sailors toward personal excellence.
→ Our behaviors as Leaders need to align with our Navy Core
Values. The Leaders a Sailor sees every day are who they look to for
alignment.
→ Each Sailor must be able to identify their personal values.
Engaged Leaders can assist Sailors in determining if their personal
values align with our Navy Core Values. Properly aligned values are
what motivates Sailors to do what is right.
→ Integrity is subject to erosion and degradation if it is not
maintained. Leaders can assist Sailors in developing personal
habits that support and enhance their personal integrity. Consider
discussing this prior to an inspection or testing evolution.

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Accountability
As a component of character, accountability enables Sailors to take
responsibility for the commitments they have made.

Examples of application in the Fleet

→ The outward manifestation of integrity is found in
accountability. While integrity is about the self, accountability is
about the community. Sailors became accountable to the mission
the day they took their Oath of Enlistment. They are accountable to
the U.S. Constitution; to obeying orders; to the Sailor’s Creed; to the
unit; to the mission; to Shipmates.
→ Accountability unites Sailors internally and externally.
Accountability is enhanced when Leaders foster a climate of
constant introspection and review. Reflection is the process that
helps a Sailor to determine if their personal values are aligned
with the mission. Our values align us in who we are, while the
mission aligns us in what we do. A means of reinforcing this is
by conducting guided reflection following a training evolution or
completion of a mission.

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To realize the full potential of the Performance Psychology techniques
introduced in Warrior Toughness, regular practice with the command
leadership and crew must occur. These techniques are generally most effectively
utilized when paired to challenging duties that require our highest concentration
and effort.

Every command has different duties that are considered high stress, with
high stakes. In this document, “high stress duties” include those in which any
sub-optimal or poor performance has serious consequences for ourselves,
our shipmates, our allies and the overall mission. For example, in a medical
treatment facility, conducting surgery or triaging a mass casualty event would be
considered high stress. Aboard an aircraft carrier it could be doing an underway
replenishment or conducting flight operations in poor weather. For those
deployed in non-permissive shore locations, it could be anytime leaving the wire.
At a training command, it could be taking examinations. For everyone in the
Navy, this includes briefings with leadership and earning qualifications, where
attention and confidence are key. Even the PRT could be considered high stress.

It is up to each division within each department of a command to determine

what their high stress duties are and pair the concepts below with them. Many
high stress duties are so routine that complacency can set it, causing poor
performance or even harm. Pairing these Performance Psychology techniques
to those events can help ensure continuous high performance.

Honing these techniques through regular practice helps develop toughness.

These techniques should be practiced individually and as a team. Sharing
effective personal strategies with our shipmates helps build Warrior Toughness
into our culture. The table below contains each Performance Psychology skill
along with its rationale and examples where they may be best incorporated. You
can use these as a starting point to make this program fit your command in the
ideal way.

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Recalibrate
A slow breathing technique, meant to help “center” mentally to
improve focus and hence performance on a task. Research shows
it lowers heart rate and influences brain activity to bring about a
feeling of being calm but alert.

Examples of application in the Fleet

→ Leaders must initially teach and lead their Sailors how to recalibrate,
and give personal examples of its effectiveness. Leaders need to check
that their Sailors understand how to do it and what the benefits are.
→ Leaders can teach/lead a prolonged recalibrate exercise routinely, for
example at quarters at regular intervals (e.g. once every 1-2 weeks) using
a provided script. Leaders can also utilize apps such as Breathe2Relax
and/or Tactical Breather, both DoD-funded.
→ Leaders should also lead recalibrate “just in time” before a high stress
duty.
→ Once Sailors understand the concept, Leaders should regularly
remind Sailors to monitor their own stress and use recalibrate as needed
during high stress duties.

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Mindfulness Exercises, such as PMR and Body Scan
Mindfulness Exercises, such as Progressive Muscle Relaxation
(PMR) and Body Scan are meant to train the person to focus their
attention on the “here and now”, to reduce “mind wandering” while
also building mind/body awareness. Research shows that regularly
practicing these exercises, approximately 45 minutes per week, can
enhance the functioning of the frontal cortex of the brain.

Examples of application in the Fleet

→ Leaders must initially teach and lead their Sailors how to
do Mindfulness Exercises, and give personal examples of its
effectiveness. Leaders need to check that their Sailors understand
how to do it and what the benefits are.
→ Leaders should utilize the provided scripts and/or lead their
Sailors through the Mindfulness Coach app (DoD funded) and/
or acclaimed non-DoD apps such as Calm and Headspace, though
DoD does not endorse the use of any one product or another.
→ Leaders can lead these exercises in group format such as during
quarters. At Recruit Training Command, Mindfulness Exercises are
led after group physical training. As time limitations may preclude
this from happening, these exercises can be combined with PT, for
example combining “Body Scan” while doing cool down stretches
(reminding Sailors to keep their mind focused, not letting it
wander, while stretching each muscle group).
→ Similar to recalibrating, these exercises could be led “just in
time,” prior to high stress duties.
→ Leaders should encourage their Sailors to do these exercises on
their own during transitions from work and home. Mindfulness
Exercises can easily be done in a parked car. “Mindful Walking” can
be done while walking to and from work.

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Self-Talk and Performance Statements (PSs)
Self-talk is the near constant narrative that occurs inside our
minds. However, sometimes self-talk is unfocused or negative.
Performance Statements (PSs) are words we say to ourselves to help
us stay focused and perform our best. They are most effective when
brief, instructive, realistic, and motivational.

Examples of application in the Fleet

→ Leaders must initially teach their Sailors about PSs, and give personal
examples of effectiveness. Leaders need to check that their Sailors have
developed their own PSs and understand what the benefits are.
→ Leaders should pair PSs with high stress duties. At Recruit Training
Command, PSs are shared and discussed prior to every group physical
training. Leaders ask something like “what are you going to say to
yourself when your mind starts telling you to quit?” Common PSs are
“keep breathing in through my nose,” “the harder I push now, the better
I will feel after,” and “make my Shipmates proud.”
→ Every work center has unique duties that could benefit from
specifically tailored and highly unique PSs. For example, for armed
watch standers, “Treat Never Keep” is a common PS that can be taught
for weapon safety. “Plug and hug” is taught to recruits so they plug their
noses and brace their arms when doing abandon ship plunges into the
pool.
→ Leaders should share their own and ask Sailors for their preferred
PSs and post them someplace visible, such as on a team white board.
For example, as the PRT approaches, every Sailor can put their favorite
PSs on the white board.

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Mental Rehearsal (MR)
A mental exercise where the person imagines successfully doing a
high stress task step-by-step. A strong Mental Rehearsal is vivid,
involving all the senses (as realistic as possible), and controlled,
where each action, no matter how difficult, is completed
sequentially and successfully.

Examples of application in the Fleet

→ Leaders must initially teach their Sailors about MR and give personal
examples of its effectiveness. Leaders need to check that their Sailors
understand how to do MR and what the benefits are.
→ Leaders should lead their Sailors through MR as a group to help
practice teamwork skills that require mastery. An example would be a
Chief Boatswain’s Mate who leads all his BMs together through a vivid
MR of the steps for a successful UNREP, including what to do if there
is a mishap. Another example would be a Chief Damage Controlman
leading his team of DCs through a MR of what the team would do if the
ship was damaged in any number of ways.
→ Leaders should encourage Sailors to do MR individually for
particular tasks that they are new to or struggling to master. For
example, if a Hospital Corpsman is having difficulty staying calm and
drawing blood, they could use MR individually until they master it.
MR, like doing Mindfulness Exercises, takes additional time and a
distraction-free space to be most effective. Leaders need to be intrusive
about when and where their Sailors will use it to strengthen their skills.
Will they do it during a break at work? Will they do it while at home
before coming into work? Leaders should help Sailors come up with
MR schedule, similar to a physical training schedule.

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Goal Setting (GS)
Specific and measurable outcome and process goals are better at
improving performance for high stress duties than vague goals or
not having goals at all.

Examples of application in the Fleet

→ Leaders must initially teach their Sailors about specific and
measurable outcome and process goals, and give personal examples of
their effectiveness. Leaders need to check that their Sailors understand
the nuances of Goal Setting (GS) and what the benefits are.
→ Leaders should be aware of what are the goals of each of their Sailors,
as well as for the team. Goals should be put into some form of written
log. Some Sailors will have awareness of their weaknesses and know
their own goals. Leaders can help those Sailors clearly write out their
outcome and process goals. For example, for a linguist, a specific and
measurable outcome goal would be to pass a language proficiency
exam, while the process goal would be to study every day for at least one
hour, and use Mental Rehearsal every other day to imagine the exam
day scenario to help reduce test anxiety. Other Sailors may not be aware
of areas for improvement or may be unmotivated to better themselves,
and would need to be given outcome and process goals to work on by
their leadership.
→ For the team, the leader should collaborate with the team members
about what are the specific and measurable outcome and process
goals. For example, a team of Aviation Ordnancemen may decide to
set an outcome goal of a specific percentage of ordnance in operational
condition by the next flight mission. The process goal would be for each
AO to work a certain number of hours per day and to have quarters
daily to discuss progress.

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Energy Management (EM)
The “right amount” of energy, or stress response, is required
to perform optimally. If we are feeling too “flat” we may be too
lackadaisical to give a strong performance. If we are too “stressed”
then our excited/nervous energy may cause us to rush or burnout,
and make basic mistakes.

Examples of application in the Fleet

→ Leaders must initially teach their Sailors about Energy Management
(EM), and give personal examples of how it is effective. Self-awareness is key
to improving in this area. Each Sailor needs to know how they are feeling and
how that is affecting their performance. An observer can offer insight: “you
seemed too nervous and it caused you to forget your answers at the board” or
“you seemed a little too relaxed about safety procedures and you endangered
your Sailors.” Leaders need to check that their Sailors know how to build
awareness (Mindfulness Exercises like Body Scan can greatly assist with this)
and how to both raise and lower their energy for optimal performance.
→ For the team, an open discussion about what energy level is required for
a specific high stress duty (short and intense vs. long and sustained) and the
techniques people use to either raise or lower their energy can benefit each
team member. These conversations can occur at quarters or “just in time”
before the high stress duty. Many of the strategies will fall into one of the
Performance Psychology techniques listed above. For example some Sailors
will mention using Performance Statements or Mental Rehearsal to get
“amped” while others may say they use Recalibrate to stay calm. Listening
to or just playing preferred music in one’s mind is another common way to
increase or decrease energy.
→ On an individual level, leaders can have these discussions with Sailors
who are either too “flat” or too “stressed” during tasks and are subsequently
performing sub-optimally. Leaders should share strategies with that
individual Sailor and check back in with progress.

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Warrior Toughness: The warfighter who stands at the intersection of
strong body, mind and soul is the Tough Warrior. They, the trained
warrior, have the toughness to thrive in all challenges of military
service, whether those challenges are abroad or at home. The
trained warrior is tough enough to excel in the daily grind, keeps
fighting after taking a hit, and performs under pressure.

Accountability: We are a mission-focused force. We achieve and

maintain high standards. Our actions support our strategy. We
clearly define the problem we are trying to solve and the outcomes
to which we will hold ourselves accountable. In execution, we
honestly assess our progress and adjust as required. We are our own
toughest critic. Leaders at all levels from E-1 to those who assume
command recognize the unique trust and confidence placed in
them to operate independently. This is a profound responsibility.

Amygdala: The two small areas on both sides of the brain that are
responsible for detecting threats and initiating the reactions in our
body commonly known as the “fight/flight/freeze” response.

Applied Exercises: RDCs (Recruit Division Commanders) and

instructors lead exercises that teach mindfulness and performance
psychology techniques (mental rehearsal, goal-setting, energy
management, and self-talk) to recruits. These exercises are
completed outside of a classroom and are often followed
immediately by application to other training.

Body Scan: A mindfulness exercise that involves scanning

your body and noticing whatever sensations are there in a
nonjudgmental manner. The body scan is designed to teach one
how to be aware of physical sensations, observe them objectively,
and let them go. It also allows one to practice mentally refocusing.

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Character: Character is the adherence to the Navy Core Values and
is demonstrated by the Navy Core Attributes. We know that a Sailor
is a person of character because they act in ways consistent with our
core attributes of toughness, integrity, initiative and accountability.
The Navy cannot open your heart to see your character, but the
Navy can see how you demonstrate your character.

Commitment: The first step in the Warrior Mindset – identifying

our sense of purpose. It consists of our personal and professional
goals as well as our individual and organizational values (Honor,
Courage, and Commitment along with the four core attributes of
Toughness, Integrity, Accountability, and Initiative). This step also
includes establishing a personal philosophy to facilitate a deeper
understanding and commitment to all of these values which guides
our actions.

Core Attributes: In a design for maintaining maritime superiority,

the Navy defined four core attributes: Toughness, Integrity,
Accountability, and Initiative. These attributes, when present, show
adherence to Navy Core Values.

Energy Management: A performance psychology technique based

on knowledge that people perform at their optimal level at a “just
manageable” level of physiological energy, referred to sometimes
as stress. Energy levels at the far ends of the spectrum, either too
little or too much stress, result in less than optimal performance.
Sometimes we need to “psych ourselves up” and other times we
need to calm ourselves down (“recalibrate”) to be in the optimal
zone.

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Execution: The third step of the Warrior Mindset. This phase is
where we demonstrate peak performance, built on the previous
steps of Commitment and Preparation. Proper execution includes
a mindful response instead of an emotional reaction. We must
maintain our situational awareness, agility, and focus on the task
without losing control. We ensure our actions align with our
commitments.

Frontal Cortex: The front portion of the human brain that is

responsible for decision-making and emotional control. It is the last
part of the human brain to develop and plays an important role in
managing our amygdala’s reactivity. Regular mindfulness practice
has been shown to strengthen this portion of the brain.

Goal Setting: A performance psychology technique that enhances

performance by giving the person a sense of direction and a
target outcome. Goals should be SMART (Specific, Measurable,
Attainable, Relevant, and Time-based).

Holistic approach: Warrior Toughness seeks to develop the

whole Sailor and engages mind, body and soul in its training.
Any program that is not holistic (speaking to all aspects of an
individual) is not Warrior Toughness.

Initiative: We strive to accomplish what needs to be done, even in

the absence of direct orders. Leaders at all levels take ownership
and act to the limit of their authorities. We foster a questioning
attitude, and we encourage everyone to look at new ideas with an
open mind. Our most junior teammate may have the best idea; we
must be open to capturing and implementing that idea.

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Integrity: Our conduct must always be upright and honorable. Our
behaviors as individuals, as teams, and as an organization must
align with our values as a profession. We will actively strengthen
our resolve to act consistently with our values.

Mental Rehearsal: A performance psychology technique of

rehearsing in your mind, the exact steps necessary to complete a
task. Mental rehearsal can apply to any physical activity (running,
swimming, public speaking, reps and sets, inspections, etc.). When
rehearsing something mentally, it should be vivid (using all senses)
and controlled (only rehearsing what you want to happen).

Mental Toughness: Possessing the mental strength necessary

to perform in a variety of challenging situations. Mental
toughness exists prior to a stressful situation; this is different
from resilience, which is one’s ability to “bounce back” after a
stressful circumstance. (Note: mental toughness originates from
the performance psychology literature and is only one aspect of
Warrior Toughness).

Mindfulness: Present moment awareness - paying attention to the

here and now in a nonjudgmental manner. It is a way of relating to
whatever is happening in the present moment: paying attention,
noticing, and not judging. Although defined in different ways over
time, the origins of mindfulness are ancient and universal, and
can be found throughout the world’s religious traditions. For our
purposes, we use a secular definition and practice of mindfulness
grounded in evidence-based practices in human performance and
wellbeing.

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Mindfulness Exercises: A specific activity that can build mindfulness.
If mindfulness is like strength or speed, mindfulness exercises
are like running or going to the gym. Completing a mindfulness
exercise typically means sitting still, noticing the present moment,
and coming back, over and over again, despite getting distracted. It
can also mean paying attention while eating, or walking, or falling
asleep. Research shows mindfulness exercises increase one’s ability
to focus and strengthens the frontal cortex.

Mental Scan: A mindfulness exercise that involves observing one’s

mind. Mental scan is designed to teach one how to be aware of their
thoughts and emotions, observe them objectively, and let them go.
It also gives Sailors an opportunity to practice refocusing on the
here and now when their minds wander.

Performance Statement: A performance psychology technique to

improve one’s “self-talk.” A performance statement is a phrase or
sentence you say to yourself during a performance to redirect your
thoughts away from negative, unhelpful thinking. Performance
statements must be brief, instructive, realistic, and helpful; they do
not have to be positive. For example, a performance statement one
could use while running could be “shoulders back, chin up, kick
through” or “run to the end of the turn,” or “I am running my race,
no one else’s.”

Physical Toughness: Different from mental, spiritual, or Warrior

Toughness, physical toughness is the ability to complete demanding
physical activity. Physical toughness relates to strength and stamina,
and is built by “reps and sets.”

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Preparation: The second step in the Warrior Mindset. Preparation
and training should be rigorous enough to fall back on during
combat or high-stakes situations. It also must be holistic
preparation: body (physical fitness, realistic training scenarios),
mind (performance psychology, mindfulness), and soul (personal
philosophy, personal connections). “We never rise to the occasion,
but fail to the level of our training.”

Progressive Muscle Relaxation: A mindfulness exercise that involves

tensing and releasing muscles in a sequence. PMR is designed to
teach one how to control muscle tension and provides Sailors an
opportunity to practicing refocusing on the here and now when
their minds wander.

Recalibrate: An on-command exercise cuing someone to slow their

breathing down so their heart rate slows down and they can focus
better. When told to recalibrate, the person does not stop what
they are doing or close their eyes; the series of events is: inhale for
5 seconds and exhale for 7 seconds. It is important that the exhale
is longer than the inhale, no matter the length of breath to send a
signal to the brain to engage the frontal cortex and focus.

Recovery Routines: Any number of activities designed for the body,

mind, and soul to decompress and rejuvenate. Recovery routines
are necessary at multiple points in a performance. For example, for
RDCs, recovery routines are recommended during the day, at the
end of the day, at the end of the push, and during Recruit Training
Period. For other staff, it is recommended during the day, at the
end of the day, on the weekends (non-work days), and during leave
periods.

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Reflection: The final step in the Warrior Mindset. Reflection
occurs at the organizational level (AARs, lessons learned, etc.) and
individual level. At both levels it is vital that both successes and
mistakes are not dwelled upon, but acknowledged. Information
gleaned from this step feeds back into the first step - commitment -
thus creating a cycle.

Resilience: The capacity to return to personal baseline (bounce

back) following a difficult life event with minimal illness or injury.
It is only one part of toughness as it focuses only on recovery after
something negative. Warrior Toughness is not a resilience program
as it is about performance, not wellbeing.

Toughness: Toughness in the Navy is seen in three ways: 1) The

ability to take a hit and keep going. 2) Perform under pressure. 3)
Excel in the day-in and day-out grind.

Self-Talk: Self-talk is the constant thinking that occurs inside our

minds. These thoughts can be distracting and not helpful, therefore
impeding performance. Self-talk can also be positive, motivating,
or help us focus. Performance Statements can realign thoughts
to be more focused and helpful. Mindfulness Exercises also help
improve ability to notice and manage self-talk.

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Spiritual Toughness: Knowing who you are, what you believe,
and why you do what you do is foundational to being spiritually
tough. This understanding of one’s self is the strength and depth of
character that gives the motivation and determination necessary to
maintain faithfulness to one’s commitments, beliefs, and values in
the face of adversity and in the daily grind. Spiritual toughness is
a product of reflection, awareness, and commitment to something
greater than one’s self propelling them to prepare and execute with
conviction.

Warrior Mindset: A continuous cycle of Commitment, Preparation,

Execution, and Reflection. By completing this cycle repeatedly, one
is building and sustaining toughness while progressing toward peak
performance. Everything that we do can be viewed through the lens
of the Warrior Mindset.

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