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Embrace the suck. One of the first things you learn as a Marine is to “embrace the suck.” Not because it sounds toughbut because its how strength is forged. In todays world, where ease is glorified, we need to remember this truth: real strength comes from struggle. Before I became a leadership coach and positive psychology expert, I was a United States Marine Corps officer. I learned quickly that discomfort isnt a barrier to successits the path to it. And that truth still guides everything I do. You dont build strength by avoiding discomfort. You build it by seeking it. We live in a world where ease is glorifiedbut that pursuit is costing us our edge. Discomfort might feel inconvenient in the moment, but its the only thing that builds real confidence, grit, and growth. Earning the Title of United States Marine At 18, I flew from Minnesota to San Diego to begin Naval ROTCexcited, nervous, and wearing an outfit I thought would impress: hot pink polka-dot shorts, matching pumps, and a fresh manicure. Within hours, a senior candidate looked me over and said: Youll never make it as a Marine. Part of me believed him. I struggled. I couldnt keep up on the runs. I felt out of place. The only other female candidate quit. I was aloneand barely hanging on. But I didnt quit. I showed up, failed, kept going. And three years later, I graduated from Officer Candidate School as my universitys top finisher. That experience taught me something thats more relevant today than everespecially in a world of uncertainty, pressure, and burnout: seek discomfort day after day, and it will transform you. You dont feel strong at the start. But with each mile, each decision, and each refusal to quityou build it. Thats what grit looks like. And eventually, it changes who you are. What the Science Says About Discomfort Positive psychology research backs this up. Studies show that well-being doesnt come from avoiding strugglebut from pursuing meaning, engagement, and accomplishment, all of which require effort and discomfort. Research also confirms that gritnot talentis what sets high achievers apart. And neuroscience reveals that repeated effort under challenge helps the brain adapt and grow stronger. The Marine Corps taught me that long before I had the science to prove it. Everyday Acts of Discomfort You dont need a battlefield to build strength. Some of the most powerful moments of growth happen in everyday life: Telling the truth when silence feels safer Asking for help when youd rather pretend youve got it handled Speaking up when your heart is pounding Applying for that stretch assignment even though its scary These arent dramatic, but they are defining. They might not earn you medalsbut they build something more important: A life you respect. A mind that doesnt fold under pressure. The kind of grit thats becoming far too rare. Each time you lean into discomfort instead of away from it, you expand what you believe youre capable of. You sharpen your edge. You build mental muscle. The Power of Reps Marines dont build confidence from motivational speeches. We build it through reps. Cold. Muddy. Repetitive. Uncomfortable. But thats exactly the point: strength isnt forged in a single defining moment. Its built through small, repeated actsday after day, rep after rep. Its just like building a muscle. You dont get stronger by doing whats easy. You get stronger by lifting a little more weight, pushing through one more rep, and showing up when it would be easier not to. If you cant do something today, that doesnt mean you never will. It just means you havent put in enough repsyet. Each time you choose discomfort instead of ease, youre training your mind like youd train your body. Thats how growth worksphysically, mentally, and emotionally. This is what Marines mean when we say, Embrace the suck. You dont avoid the hard stuff. You face it, over and over againuntil one day, what used to feel impossible starts to feel like strength. Thats also what grit is. Psychologist Angela Duckworth defines grit as passion and perseverance for long-term goals. Not talent. Not luck. Just the ability to keep goingespecially when its hard, especially when its slow. And thats good news. Because it means anyone can build it.You just have to do the reps. Four Ways to Start Building Strength Today Choose a Meaningful Challenge: Whats one uncomfortable thing youve been avoidingbut know could lead to something great? Dont wait for fear to vanish. Let it guide you. Start Small, Start Now: Dont wait until you feel ready. Take one action todaysend the email, speak up, take the first step. Confidence grows from action. Expect Discomfort: Growth comes with struggle. When it feels hard, thats not failureits progress. That discomfort is where strength is built. Celebrate the Effort: Dont wait for a finish line to feel proud. Acknowledge your consistency and courage. Most people stop when its hard. You wont. A Final Thought The Marine Corps taught me to run toward the hard thingsnot because I was fearless, but because growth lives on the other side of challenge. So the next time youre tempted to take the easy route, ask yourself: Is this my rep today? Is this where I get stronger? If the answer is yeslean in. Do the hard thing. Because comfort doesnt build character. Challenge does.
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Technology can be a double-edged sword. The right amount can fuel productivity, but too much can become a time waste. As with most things, the key is striking a healthy balance. Unfortunately, the deck is stacked against you. Apps and websites are designed to grab and hold your attention. So, how do successful people resist? High-achievers use technology as a tool, not a distraction, says Sachin Puri, chief growth officer at the web-hosting provider Liquid Web. They make productivity apps their first priority, plan for intentional screen time, and select platforms intentionally. They may spend lots of time on screens, but they set boundaries where they need to, so that technology enhances their performance, rather than slowing it down. To determine how high-achievers leverage tech, Liquid Web surveyed six-figure earners who excel in their careers to discover the habits and strategies they use to maximize productivity and minimize time wasting. Here’s what they found: They Are Intentional with Screen Time High-achievers spend an average of seven hours a day on their computers, which is a good chunk of time. However, they are primarily focused on activities that fall under the productivity umbrella, choosing sites that enhance and not hinder their career growth. On average, they also limit phone use to three hours per day on things that could be deemed entertainment. This seems to suggest that they believe all work and no play can make a person dull. High-achievers spend significant time on their screens but with clear intent, says Puri. This contrasts sharply with average Americans, who spend 23% more time on their phones. They Go Tech-free (Sometimes) Forty-four percent of these high-achievers take daily tech breaks to better manage screen time and boost focus and well-being. While this is still the minority, it is a higher number than average Americans, 38% of whom take daily tech-free breaks. They use these breaks with intention, viewing them as a way to reset focus and maintain productivity rather than escape from work, says Puri. Instead of stepping away aimlessly, they use this time strategically to enhance their performance and mental clarity. Tech breaks happen both during and outside work hours, depending on individual routines. For example, some high-performers may take short breaks during the day to sustain productivity, while others may choose to unplug in the evening or on weekends to separate work from personal life. Regardless of timing, the key is using breaks strategically to maintain performance, says Puri. They Choose Tools for Productivity High-achievers also select their tech tools with an eye on efficiency, the survey discovered. For example, two thirds rely on calendar and scheduling tools, and 40% use AI chatbots to stay ahead of deadlines, optimize workflows, automate repetitive tasks, assist with brainstorming new ideas, and summarize lengthy pieces of information. Compared to average Americans, successful individuals were 32% more likely to use calendar and scheduling tools and 11% more likely to rely on AI chatbots to optimize their workflows, says Puri. These tools have enabled them to maintain focus, manage time effectively, and achieve their goals more efficiently. They Focus Their Social Media Habits Finally, high-achievers are mindful of social media. For example, 49% avoid TikTok entirely. Instead, they gravitate toward sites that offer a career-related benefit. Nearly 40% use Reddit as their most popular platform for learning and engagement. Successful people are also much more engaged on LinkedIn. Only 17% of high-achievers said they dont use the professional networking site, compared to 38% of average Americans who arent engaged there. Many high-achievers don’t give up on screens altogetherthey just shift their focus, says Puri. Their social media habits show it, with many opting for interactive, discussion-based apps such as Reddit over passive scroll-based apps such as TikTok. The lesson here is that screen time isnt always a time suck. Its where your attention goes that can help or hinder your success.
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Mark Whaling and a crew raced up and down a hill in a tanker truck as they battled a wildfire in Los Angeles County, scrambling to get water from a street hydrant in time to stay ahead of flames moving up a ridge. A helicopter flew in to drop water, but it had to fly a long distance to refilland a fire that might have been stopped went on to destroy homes. As they fought that early 2000s blaze, Whaling says, he spotted a sealed, million-gallon water tank nearby that firefighters had no way of accessing. He thought that was ridiculous. We dont tell fire engines, Protect the city and go find your own water. We put fire hydrants every 600 feet all around cities, said Whaling, who has since retired from the county fire department. But when it comes to the helicopters, we werent supporting them as robustly as we should. His frustration sparked an idea: the Heli-Hydrant, a relatively small, open tank that can be rapidly filled with water, enabling helicopters to fill up faster for urban fires rather than flying to sometimes distant lakes or ponds. As wildfires become more frequent, Whaling’s invention is getting the attention of officials eager to boost preparedness. First used for the 2020 Blue Ridge Fire in Yorba Linda, 10 Heli-Hydrants have been built across Southern California and 16 more are in progress, according to Whaling. Helicopters are essential for firefighting. They can drop 1,000 gallons (about 3,785 liters) of water at oncesome much more. That is far more than hoses can get on a fire all at once, and can be the best way to attack fires that are difficult for ground crews to reach. But pilots sometimes have to fly a long way to scoop up water. And in drought-prone areas, natural sources can sometimes dry up or diminish, so they’re hard to draw from. In Southern California’s Riverside County, helicopters have had to fly up to 10 miles (about 16 kilometers) to find water, eating critical time from battling fires. An innovative solution On a remote plot in the Southern California town of Cabazon, contractor Glenn Chavez stood on a ladder and peered into an empty Heli-Hydrant. A radio in hand, he clicked a button to activate the system and watched as water roared into the tank. In about six minutes, it filled with 8,500 gallons (32,176 liters). Chavez, a general contractor, was testing the Cabazon Water Districts latest investmenta second Heli-Hydrant that local officials are counting on to help protect the town. At $300,000, it cost slightly less than the average price of a single home in Cabazon. Living in a beautiful desert community, you’re going to have risks of fire,” said Michael Pollack, the district’s general manager. “And to have these Heli-Hydrants is a major advantage. People will have a little bit of comfort knowing that they have another tool for fighting fires in their community.” Pilots can remotely activate the tanks from half a mile away, with the tank typically filling quickly from a city’s water system. Helicopters can fill up in less than a minute. Once it’s activated, solar panels and backup batteries ensure the system can still be used during power outages. And at night, lights from the tank and a tower nearby guide pilots toward it. In November, fire responders in San Diego put the product to the test when the 48-acre Garden Fire in Fallbrook, a community known for its avocado groves, prompted evacuation orders and warnings. Helicopters tapped the tank nearly 40 times. Pilot Ben Brown said its proximity to the fire saved not just time but fuel. Theyre great for when you dont have other water sources, he said. “The more dip sites, especially in some of the more arid environments in the county, the better. But they don’t always help Heli-Hydrants have raised some concerns about their placement in urban areas where houses, buildings, and power lines can be obstacles to flight and they might have to squeeze into tighter spaces. In those cases, firefighters may choose to fly farther to a natural source that gives the helicopter more room, said Warren Voth, a deputy pilot with the San Diego County Sheriff’s Department. A pilot’s goal is to always to face the wind while entering and exiting an area, for safety, and they need room to accomplish that. In some cases, the municipal systems needed to fill Heli-Hydrants could go empty during major fires. As the Palisades Fire in Los Angeles burned, three 1-million gallon tanks that helped pressurize city hydrants in the Pacific Palisades ran dry as demand soared and burning pipes leaked water. Other times, helicopters just can’t access them. When winds are fierce, flying is nearly impossible; hurricane-force winds that supercharged the Los Angeles infernos initially grounded firefighting aircraft. When multiple helicopters respond to large blazes, they can’t all use the Heli-Hydrant. And smoke can make it hard to see it. Portable water tanks can accomplish some of the things that Heli-Hydrants do, but can require time, people, and equipment to set up. A Heli-Hydrant gives one community hope Areas where wildland vegetation intersects with human development have always been vulnerable to fires, but more people are living in them today, and climate change is creating conditions that can make these regions drier and more flammable. Jake Wiley has seen intensifying wildfires devastate his community. Two blazesin 2007 and 2017collectively scorched more than 400 structures in San Diego. The last one forced Wiley, now general manager for the Rainbow Municipal Water District, to evacuate. That fire also prompted local agencies to install a Heli-Hydrantand when the Garden Fire erupted in November, it played a big role helping firefighters protect homes. It seems like when you’ve seen the worst, you haven’t yet, Wiley said. Anything we can do helps. The Associated Press receives support from the Walton Family Foundation for coverage of water and environmental policy. The AP is solely responsible for all content. For all of APs environmental coverage, visit https://apnews.com/hub/climate-and-environment. By Dorany Pineda and Brittany Peterson, Associated Press
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