Few folks have what it takes to survive the Basic Underwater Demolition SEAL Training (BUDS) to become a Navy SEAL. The first phase of the 6 month program consists of “Basic Conditioning” and “Hell Week”. As the SEALs explain:
Hell Week is a test of physical endurance, mental tenacity and true teamwork where 2/3 or more of your class may call it quits or “ring the bell.” Physical discomfort and pain will cause many to decide it isn’t worth it. The miserable wet-cold approaching hypothermia will make others quit. Sheer fatigue and sleep deprivation will cause every candidate to question his core values, motivations, limits, and everything he’s made of and stands for.
Mark Divine is a former Navy SEAL Commander who was also a successful collegiate swimmer, an MBA from NYU Stern School of Business, a CPA who worked on Wall Street, a NYT best-selling author, CrossFit coach, yoga instructor, black belt in karate and multi-million dollar entrepreneur. He is also a proud father and loving husband.
His best-selling book Way of the SEAL gives readers a guide to developing the mental fitness necessary to become a leader in dynamic and competitive environments. He currently headquarters at his training facility SEALFIT in Encinitas, CA, teaching future SEALs and businessmen and women alike how to take better control of their own lives and thrive daily.
Mark’s Typical Monday (from Way of the SEAL):
- 530AM: Wake
- 530-6AM: Morning Ritual
- 6-645AM: Breakfast/Help Devon prep for school
- 7-9AM: SEALFIT
- 9AM-12PM: Work
- 12-1PM: Yoga & Lunch
- 1-5PM: Work (focus time for special projects)
- 5-6PM: Yoga
- 6-615PM: Spot practices: Courage Dog check-in & “Future Me” visualization
- 7-9PM: Authentic Communication while having dinner with family
- 9-10PM: Reading and time with Sandy
- 10-1030PM: Evening Ritual/Daily Focus Plan
- 1030PM: Sleep
Anchor Your Day: Morning Ritual
Perhaps the most important part of Mark’s day is his morning ritual. It’s a chance to anchor the next 24 hours in line with his values, goals and personal vision for success and happiness.
Mark’s morning ritual begins in a calm, silent “sacred” space outside of his bedroom. He drinks two glasses of filtered water. He writes in his journal and reflects on questions around values and gratitude. He meditates for at least five minutes using “box breathing” exercises. He’ll do at least a few sun salutations to start mindfully moving his body. Finally, he’ll “dirt dive” his day to make sure his daily goals are set, visualizing their attainment one by one.
Mark Divine is a former Navy SEAL Commander and Entrepreneur. For more inspiration from Mark, follow him on Instagram, Facebook and Twitter and check out his website SEALFIT and book Way of the SEAL.