One of the most effective ways to help kids and teens grow into resilient, capable athletes and therefore humans is by incorporating more planned discomfort into their lives. That doesn’t mean dropping them in the middle of the wilderness and saying “figure it out.” It means intentionally introducing physical, mental, and emotional challenges into their weekly routines-challenges that help develop discipline, grit, and the ability to stay calm under pressure.

Our modern world is designed for ease. We have temperature-controlled homes, electric scooters, on-demand food delivery, ultra-processed snacks, and endless entertainment at our fingertips. Some of these comforts are earned and well-deserved, but a life of constant ease leads to a life of dis-ease.

If we want to raise strong, adaptable kids, we need to make room for hard things. The discomfort is the training ground. It builds mental toughness, improves emotional regulation, strengthens the body, and teaches young athletes that they can do hard things. It prepares them for adversity for sports and life. 

Here’s a list of ways you and your family can start building more planned discomfort into your lives:

• take a cold shower
• do a tough workout outside — in the heat, cold, or rain,
• jump into the ocean or a cold lake
• spend time in a sauna
• go on a hike with steep elevation
• sign up for a local 5k or obstacle race 
• try a new fitness class together like yoga, boxing, CrossFit, or Pilates
• carry your groceries instead of using a cart
• cook a full family dinner without takeout or shortcuts
• do a full digital detox day or set a digital sunset where no screens are allowed after sundown
• go to bed without entertainment — just reading or journaling
• camp overnight, even if it’s in your backyard
• take the stairs 
• wake up early and go for a walk as a family 
• try intermittent fasting if age-appropriate
• volunteer to do hard physical work like yard cleanup or helping a neighbor
• do a “no complaining” challenge for the day 
• set a family fitness goal like 100 push-ups, 50 burpees or a daily one-mile run
• practice silence with no music or podcasts — just walking or sitting with your thoughts
• handwrite letters instead of texting friends or relatives.

Before jumping into any of these challenges, it helps to frame it well with your kids and for you. Let them know: “This might be hard. You might want to quit. You might be uncomfortable. But doing it — and sometimes pushing through — is where growth happens. It’s how we get better, stronger, and more confident in what we’re capable of.” Let discomfort become a normal, even welcome, part of your family’s routine. After all, growth happens outside of our comfort zone.