I served for nearly 15 years in the U.S. Navy Reserve, including nine as a Commander. I led SEAL teams in combat and have spent the past two decades helping high performers, from boardrooms to locker rooms, build unbeatable minds. 

SEALs aren’t naturally tougher than everyone else. We just understand that mental resilience is something that is built through specific, repeatable practices that can help us keep calm and focused under extreme pressure. 

Today, whether I’m training myself or working with Fortune 500 executives, I use the same principles that kept me alive in combat zones. Here are three daily habits that help me banish burnout, and maintain a sharper and more resilient mind. 

1. I move deliberately at least three times a day 

Where the body leads, the mind follows. I’ve learned that for me, burnout can flourish without consistent activity. You don’t necessarily need to do an intense workout either, just frequent and deliberate movement practices. And they can be as varied as you want.

Over the course of a day, I might do a set of bodyweight squats, burpees and pushups or sun salutations. Later, I might go for a 10-minute walk outside. Or just take a break to do some slow, nasal breathing while moving. 

This is about telling your nervous system, “I’m capable. I’m safe. I can act.”

Research has found that brief bouts of physical movement significantly improve mood, cognitive flexibility, and stress resilience, even more effectively than a prolonged exercise session later in the day. 

Studies also show that regular movement reduces the risk of depression by over 25%, regardless of intensity. Just five minutes of movement can help reset your nervous system.

2. I do box breathing every morning 

Back in 2006, I coined the term “box breathing.” The practice was not original with me, but I found it to be incredibly useful when teaching Navy SEAL candidates. 

I do 20 minutes of box breathing in the morning and another 20 minutes in the afternoon or evening. Simply inhale through your nostrils for a five count, hold the breath for a five count, exhale for five, then hold again after the exhale for a final five count. 

Done first thing in the morning, it sets your physiological tone for the entire day. For me, 20 minutes is ideal, but even five minutes can help eliminate stress and improve focus and clarity.

Studies from the National Institutes of Health demonstrate that breath-focused mindfulness lowers cortisol levels and improves heart rate variability, which is a key marker of resilience and stress tolerance.

You cannot reason your way out of anxiety when your body is already panicked. Don’t wait until you’re stressed to breathe. Train yourself to be calm first, and then deploy it under pressure.

3. I use key phrases to reduce rumination and negativity  

Every negative thought you let in, and repeatedly ruminate on, strengthens a neural pathway in your brain. I’ve found that you can weaken those thoughts by starving them of attention and feeding your courage instead. 

This is what I do every day to make that happen for myself:

I notice fear-based thoughts (such as: “I can’t,” “I’m behind,” “This is too much.”)I intercept them with a firm mental command like (“Nope, not paying attention to you, fear!”)I replace that thought with a grounded, action-based truth (“I can do the next rep,” “I’ve handled harder,” “Action creates clarity.”)

Research shows that intentionally practicing positive cognitive reframing increases resilience, self-efficacy, and long-term well-being. 

Mark Divine is a Commander (Ret), U.S. Navy SEALs and the New York Times bestselling author of “The Way of the SEAL,” “Unbeatable Mind” and “Staring Down the Wolf.” He is the founder of SEALFIT and Unbeatable. Mark earned his Ph.D in Global Leadership and Change from Pepperdine University.  

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