Warrior Toughness Terms

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 E1 to those who assume command recognize the unique trust and confidence placed in them to operate independently. This is a profound responsibility. Concisely, accountability is aligning our behaviors with the mission.

The region of the brain responsible for detecting threats and initiating stress reactions in our body (commonly known as the "fight/flight/freeze" response). Its’ role in the brain is similar to that of a smoke alarm (powerful, but not sophisticated).

A mindfulness exercise designed to teach Sailors to better observe physical sensations objectively. This exercise will help train Sailors to be prepared to perform in uncomfortable environments, such as, standing watch in inclement weather. This exercise is performed by systematically focusing on each part of the body and then noticing whatever sensations are there in a nonjudgmental manner. The broader purpose is to give Sailors an opportunity to practice refocusing on the here and now when their minds wander (which strengthens the frontal cortex.

Character is the adherence to the Navy Core Values as 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 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.

In A Design for Maintaining Maritime Superiority, the Navy defined Four Core Attributes: Toughness, Accountability, Initiative, and Integrity. These attributes, when present, show adherence to Navy Core Values.

A performance psychology technique used to observe and adjust physiological energy levels so as to align with peak performance. Sometimes we need to "psych ourselves up" and other times we need to calm ourselves down ("Recalibrate"). For example, before gearing up to fight a fire or stepping out to the flight deck, Sailors need to observe and adjust their physiological energy so that they can perform their best and safely navigate the threats around them. 

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.

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 the amygdala's reactivity (the fight/flight/freeze reaction). Regular mindfulness practice has been shown to strengthen this portion of the brain.

A performance psychology technique designed to enhance achievement by giving Sailors a sense of direction and desired target outcome. Sailors should strive to align their Outcome Goals (long term vision statements, such as, “I want to be the best best in my rate”) with their Performance Goals (specific longer term goals, such as, promoting, getting qualified) and their Process Goals (specific short term goals, such as, studying, finding a mentor). Performance Goals should be SMART (Specific, Measurable, Attainable, Relevant, and Time-based). The SMART acronym often does not easily apply to Outcome Goals since these are best described as vision statements.

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.

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. Concisely, initiative is not waiting for a direct order when you know the right thing to do.

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. Concisely, integrity is aligning our behaviors with our values.

A performance psychology training technique that is like a virtual reality practice session in the mind. This exercise is designed to help improve mental preparation for tasks that are stressful and/or high risk. When done as a group, a written script is read aloud, allowing Sailors to mentally rehearse in a manner that is both vivid (using all senses) and controlled (only rehearsing desired outcomes). The same visualization process can also be used by Sailors individually in the moments leading up to the actual stressful and/or high risk situation.

Possessing the mental strength necessary to perform in a variety of challenging situations. (Note: mental toughness originates from the performance psychology literature and is only one aspect of Warrior Toughness).

A performance psychology technique defined as: present moment awareness. This consists of two parts: self-awareness and situational awareness. This technique helps Sailors focus and get in the zone mentally and physically. Additionally, it will help prevent Sailors from becoming overwhelmed and/or distracted during high stress situations.

These exercises are performed by doing two steps: (1) Focus and (2) Refocus. In the first step, Sailors focus all of their attention on the here and now; then in the second step, once their mind starts to wander, simply refocus in a nonjudgmental way. As an analogy, it’s helpful to think of the brain as a muscle. In this way, doing mindfulness exercises is like going to the gym – these exercises build strength that will be available when needed. Research shows these exercises will strengthen the frontal cortex and increase Sailors ability to focus and perform under pressure when completed consistently.

A mindfulness exercise designed to strengthen mental focus and clarity. This exercise is performed by having Sailors objectively focus on their thoughts, and then learn to let them go. This exercise teaches Sailors how to “de-clutter” their minds so they can better focus on the task at hand. These exercises are especially helpful for Sailors with jobs that require sustained mental attention, such as standing a safety watch. The broader purpose is to give sailors an opportunity to practice refocusing on the here and now when their minds wander (which strengthens the frontal cortex).

A performance psychology technique designed to help Sailors push towards their peak performance during mentally and/or physically challenging situations. This technique consists of developing personal statements that are: (1) Brief, (2) Instructive, (3) Realistic, and (4) Helpful. A classic example is “Just Do It” by Nike. Performance Statements can be designed to help Sailors stay calm (“I got this” or “Stay focused”), get energized (“Let’s do this” or “Just like we trained – we’re ready”), or focus on the task (“Rack up, stick up”).

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.”

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.”

A mindfulness exercise designed to help Sailors recognize and control muscle tension. This exercise is especially helpful for Sailors with jobs that require fine motor movements, such as, firing weapons or repairing electrical equipment. This exercise is performed by tensing and releasing muscles in a sequence. Although used for relaxation in other contexts, the broader purpose (within WT) is to give sailors an opportunity to practice refocusing on the here and now when their minds wander (which strengthens the frontal cortex).

A performance psychology breathing technique used to help Sailors maintain their composure during high stress situations. This breathing technique consists of: inhaling for 5 seconds through the nose, and then exhaling through the mouth for 7 seconds. This technique does not require Sailors to stop what they are doing or close their eyes. It is designed to be used during real world situations to help Sailors stay in the fight. Sailors need to regularly practice this breathing technique during non-stressful situations so that they will be able to properly utilize it during moments of high stress.

A performance psychology technique designed to help Sailors maintain peak performance through the use of regularly planned rest and recovery. For instance, when studying for college classes or advancement exams it’s helpful to take frequent short breaks in order to keep your focus and concentration at a high level. Additionally, during a deployment a healthy self-care plan is vital to staying strong over the course of the whole deployment.

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.

Every piece of equipment has a maintenance manual – a set of routine procedures to keep it in good working order. Resilience programs keep us in good working order, toughness programs get us to perform optimally. Resilience programs (such as Expanded Operational Stress Control, or E-OSC) focus on improving overall health and well-being, including increasing the ability to withstand and recover from adversity. Both resilience and toughness are needed for human optimization. Although there is some overlap, research shows individuals can be resilient, but not tough (and vice versa). Studies also show they are two different attributes which require unique training to develop them.

We can take a hit and keep going, tapping all sources of strength and resilience. Through rigorous training for operations and combat, the fighting spirit of our people, and the steadfast support of our families, we maintain a culture of warfighting excellence and hone our warfighting ethos. We don’t give up the ship, we never give up on our shipmates, and we never give up on ourselves. We are never out of the fight. Concisely, 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.

The thoughts and beliefs that constantly occur in the mind. Negative self-talk impairs performance. Confident and determined self-talk improves performance. Learning to identify and change unhelpful self-talk is vital for peak performance. For instance, when faced with a life-threatening challenge (such as, missiles inbound), it is important to focus on confident and determined thinking patterns in order to avoid panicked responses brought on by negative self-talk.

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 enables you to act with conviction and decisiveness in the critical moment.

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.