How to Develop Mental Toughness

by Erich

“The more you sweat in times of peace, the less you’ll bleed in times of war.”

There are a lot of things that we as preppers need to prepare for.

We focus on building our food and water storage, having multiple backups of our energy and heating needs, look to learn skills that were common in the “old days” and focus on building our security measures to protect what we’ve worked so hard to build up.

If there’s one thing though that we rarely hear about in the prepper circles that I feel is equally as important, it’s building up our mental toughness.

The unfortunate thing is that most of our nation (and many preppers I know of) greatly disregard this aspect of preparation. They become soft, live lifestyles with no discipline and prefer to take the path of least resistance.

Believe me, I get it, it’s part of our nature to do so.

However, if we want to have the mental fortitude to be able to survive when times get tough, we need break those patterns and take a different road — in many cases a harder road.

After all, we may not be able to hide behind our preps, hoping that we’ll be living on easy street when things go south.

In a survival situation, or a long-term SHTF type situation, mental toughness is what will bring you across to the other side, and although it may be an overlooked attribute to develop, it may just be one of the most important.

How to Develop Mental Toughness

First off, it helps to know exactly what mental toughness is.

The definition that I like is that it’s the ability to will oneself through less-than-ideal situations and conditions. This could be battling cancer, going through military training or simply waking up early to go workout.

Mental toughness is typically not something you’re born with (I don’t know of too many babies who just “tough it out” when it comes to not getting fed)…

…mental toughness is something that is developed.

So how do we develop it?

Well, it all comes down to regularly operating outside of your comfort zone.

Take this illustration for example…

The center circle represents you, and the inner area is your present level of comfort. No extra amount of effort is required to stay there. This is your safe haven, your bad habits, those day-to-day ruts, your place of predictability and familiarity…your level of comfort.

Beyond this circle lies your area of discomfort. This is the area in which you know you COULD operate if required to, but, it’s uncomfortable and most people choose not to.

However, when you purposely choose to step just outside of your comfort zone something interesting happens…

With time, this larger area will become your new comfort zone and what was previously difficult now becomes easier — giving you a broader and new perspective on what your limitations are. Then, the whole cycle repeats itself.

When this is done on a regular basis, not only does your capability increase but so does your mental toughness.

So what are some things that you can do to build mental toughness?

Well, the key is to seek out daily opportunities to get into the zone of discomfort. One of the easiest ways to do this is to take a look at the various activities you do on a daily basis and start by tweaking some of them such that they take you just out of your comfort zone.

Here are some examples that should spur some ideas of your own:

  • If you have a flight of stairs in your home, any time you walk down them, go on all fours (great shoulder and chest workout). Or when going up, hop up each step.
  • Do a number of pushups or pullups (install a pull-up bar in the doorway) before entering or leaving certain rooms of the house.
  • Go without food or water for 24 hours
  • When on errands, park your car further out so you have to walk farther.
  • When showering, finish the last portion of it with a blast of cold water.
  • When watching TV, do pushups/situps during the commercial breaks.
  • Try to do as many activities as possible with your non-dominant hand.
  • If your on the shy side, go out of your way to talk to 3 new people a day and learn something about each of them, or…
  • …try singing at the top of your lungs when someone is pulled up next to you at a stop light.
  • Wake up an hour earlier than you’re used to.
  • When getting your mail in the middle of winter, go out in some shorts and a t-shirt.
  • On those nights when you’re exhausted and just want to go to bed, force yourself to clean or do the dishes for 10 minutes.

While they may seem inconsequential, these little out-of-your-comfort-zone activities (when done often) are a great tonic and will build up your mental toughness.

As you may have noticed in some of the examples, building your mental toughness goes hand in hand with building your physical toughness. Both of these are crucial when it comes to survival.


You may have heard the saying, “The more you sweat in times of peace, the less you bleed in times of war” (or any of the other variants of this saying). What this means is that now’s the time to prepare (to sweat) for tough times ahead.

Those times are coming…will you be prepared?

It doesn’t matter where you are in terms of your level of fitness, how tough or weak or how old you think you are, you can make the choice to go beyond your present level of comfort — ideally on a day-to-day basis.

As a side note, I would recommend keeping a mental toughness journal. Basically, record on a daily basis those things you did to take yourself out of your comfort zone. As you do so, you’ll be able to look back and see the progress you’ve made and what used to be uncomfortable and difficult become comfortable and easy.

Each time you make a choice to go beyond your comfort zone, you build up a reserve of mental toughness. Each time you choose the easier path you diminish that capacity. As you build mental toughness, you will be able to call upon that reserve during tough times — and overcome.


If you’d like to learn more about this topic, there’s a fantastic book written by SEAL veteran Cade Courtley called, SEAL Survival Guide: A Navy SEAL’s Secrets to Surviving Any Disaster that served as the inspiration for this article.

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Comment by Angela
2013-01-23 17:05:19

mental toughness. I developed mine in the army and as a medic. But it’s also refusing to feel sorry for yourself. learning to roll with the bad times. never ever asking why me. no time for self pity. I’ve taught my kids get mad, cry, throw a fit then get over yourself. Angela

Comment by Tactical Intelligence
2013-01-23 21:14:40

Thanks Angela. “No time for self pity”. I like that.

Comment by Majordad75
2013-01-23 18:00:49

I spent many years in the USMC working my way up from private to NCO and retiring as a Field Grade Officer. What I used to tell my recruits as a Drill Instructor at Parris Island was “Discipline is doing what you don’t want to do, WHEN you don’t want to do it.”

That defination would also fit with ‘Mental Toughness” in my opinion.

Thanks for these thought provoking articles.

Comment by Tactical Intelligence
2013-01-23 21:13:52

That does fit nicely. Thanks.

Comment by roy
2013-01-23 18:12:48

mental toughness, as my drill instructor taught us in marine boot camp oh so long ago, the difficult we do now, the inpossible takes a little longer. !!! this has served me thruout my life. semper fi.

Comment by Tactical Intelligence
2013-01-23 21:12:26

Nicely said Roy.

Comment by Andi
2013-01-23 18:23:13

Good information. I was also a Medic, maybe that pushed my comfort zone daily.
I always enjoy your articles.
Keep up the great work. Thank you.

Comment by Tactical Intelligence
2013-01-23 21:12:00

Thanks for the kind words and your service Andi.

Comment by Debbra W
2013-01-23 18:38:22

I read the article and the comments. What your article described was the kind of toughness one needs when physical things are hard. What about the mental toughness that carries you through the torture people give you if you are different in some way? What about the mental toughness that supports you when you are discriminated against for your race, or religion, or upbringing? What about the mental toughness that uplifts you when you suffer from an awful disease that no one understands, but you do from the inside to the out? What about the souls who are physically (tortured) abused day -in and day-out? Yes, these are all an unfortunate part of life. Those people who can suffer those horrific situations and still be good people have my love and undying admiration. Those people are truly mentally tough.

Comment by Tactical Intelligence
2013-01-23 21:11:38

well spoken. Thanks for the comments Debbra

Comment by Pineslayer
2013-01-23 20:26:43

Great article. I was a little wussy until the age of around 10? Got tired of being bullied by all the white trash that I grew up around, then realized I had a lot of pent up anger 🙂 Bullies left me alone very quickly. The Army gave me the confidence afterwards to push on through the rest. My best asset I think in this category is not dwelling on the past, working for the future while trying to enjoy the moment. That last part is the toughest ,being very goal oriented. I am also very lucky in the fact that my amazing wife is tough as nails when it comes to pushing forward, now I need to work on her fainting at the sight of blood or a needle. Come at her with a needle and she drops like sack of ‘taters, really freaks out the doctors and dentists.

Comment by Tactical Intelligence
2013-01-23 21:10:46

lol 🙂 We all have our “discomfort zones”

Comment by vikki
2013-01-23 20:30:52

I understand what you are trying to say here, but advising people to skip water for that long will dehydrate them. I dont believe that should be included.

Comment by Tactical Intelligence
2013-01-23 21:10:00

Hi Vikki,

Appreciate the comments but that is something I do quite often (at least once a month) as do many of my friends without any issues. Anyways, whatever I suggest here is in no ways a requirement and I hope we’re all adult enough to do what we feel comfortable with and not just because we read it online.

Comment by Nicole
2013-01-23 23:39:42

I get up at 5 a.m. a few times per week to go to a spin class. It’s early, I’m not a morning person, I meet my friend there so there’s built in accountability, and on the bike I can push myself as hard as I can take it, and I do.

Then I come home and homeschool four children. This is also a good way to cut to the bedrock of the soul 🙂

For that little extra push, I started doing triathlons two years ago. I recommend endurance sports to everyone I know.

And let’s not diminish the significance for anyone who decides to stick it out in a tough marriage, turn it around, and make it an awesome marriage–that counts.

I don’t really have any one saying that I live by that expresses mental toughness. Maybe it would be, “Do Hard Things.” I grew up in a military family, so I know that has influenced me. And I am not a marine, but because of their example (and because of who Jesus is for me) I do strive to be Semper Fi in all things.

I like the fasting idea too. Thanks for addressing this topic.

Comment by Tactical Intelligence
2013-01-26 16:03:42

Very welcome Nicole. I’m looking into homeschooling for when my kids get a little older. Not sure I want to do it now if it’ll be an exercise in mental toughness, lol. 😉

Comment by Eric Lowe
2013-01-24 00:57:18

Anything that taxes one’s mental or physical ability for extended periods of time helps develop tenacity. Endurance events (I like long course triathlons and ultra-distance trail runs), early morning workouts when nobody is there to see if you actually show up (especially long runs when it’s dark and cold and your spouse is still in bed) are excellent methods. Expanding one’s knowledge base through education or advanced training is also paramount. Remember when you were 20 and thought “when I achieve ——-, I’ll be happy or successful or whatever”… don’t get complacent! Find the next level and push for it!!

Comment by Tactical Intelligence
2013-01-26 16:00:27

Right on. It really is all about finding the next level and pushing for it.

Comment by Practical Parsimony
2013-01-24 01:02:42

When I visit a friend in a large city about three times a year, I have to pass through a rough area. I envision scenarios in which druggies might try to stop me in my car. One thing I think could happen is someone stepping in front of my car to stop me or make me veer and crash. So, I told myself not to do a girl thing and try not to hurt anyone. I told myself to drive right over anyone if he stepped in front of a car. All the way through this area and on the return, I say aloud, “Run him down. Foot on the gas. Go fast. It is you or him.” So far, no one has tested me. But, I think I developed a mental toughness by repeating this for so many years.

After many years of practicing to kill someone, I found out a professor was car-jacked as he sat at a light in the same area where I fear something violent will happen.

Soooo, maybe I am not tough if I have to keep reminding myself I might have to kill someone with my car. But, my little mantra makes me feel I will have the guts to just run the @#$%^ down.

2013-01-24 01:30:20

Great idea with using the non dominant hand. My first boss NCO made us use our non dominant hands every other month for everything including qual on the range. As it turns out I taught my troops the same concept then recruits and although my career ended earlier than I wanted if not for sticking to that concept for 15 years I would be buried at a national cemetery instead of typing this because my right arm was injured an my left saved my life.

Comment by Tactical Intelligence
2013-01-26 15:59:27

Thanks for sharing.

Comment by Jill
2013-01-24 02:32:03

Angela – I like that – I am a psychotherapist – what you do with your kids – is allow them to feel, feel deep, let it go, then your done! Great advise for others….thank u!

Comment by Jill
2013-01-24 02:35:47

@ Practical Parsimony – then they will get you for a hit and run! I grew up in MI – close to Detroit – which is like a hell hole now, back in the early 80’s, the east side was so bad – if one was driving at night in the east side – you got a red light……and noticed some guys approaching your car with guns or a crow bar……I was advised to run the light, just move – because I would not survive……

Crazy world we live in.

Comment by Mariana
2013-01-24 07:41:12

My two kids have each a list of learning disabilities. Sometimes, even sitting in the classroom is a struggle for them. We don’t allow them to give up.
My moto is: “If something is hard to achieve, you try harder!”

Comment by Chris
2013-01-24 08:34:08

I did not come from a military family, I did a small amount of time in the army and hated it, I cannot stand being told what to do and ordered around and punished for minor infractions, if you like that kind of life good for you, its not for everyone, but that does not mean I did not learn mental toughness, my father deserted my mother when I was 12 and then 7 years later killed himself , I came from the poor side of the tracks, went through a divorce where I was stripped of every material thing people consider worthwhile, money, children , house and church friends I had known for years,I have twice been revived in ER ward from not one but two serious accidents, I have been shot at, beaten and learned martial arts and taught myself outdoor survival skills, but you know what , I can track men and animals, make fire in the wild when others fail, I am still here and able bodied , am I in my twenties ? no !, but I am still learning and figure if God has not killed me yet , then I will keep going and put my face to the wind and learn from life. I have learned to think truly independently from the herd and believe in myself . most of all I have learned to be me and like myself and I have a lovely wife now , who believe in me and is my earthly best friend and I regularly tell God when I am angry with him and when I am great, he hasn’t struck me yet !

Comment by Tactical Intelligence
2013-01-26 15:58:14

Thanks for the great comment Chris.

Comment by Chris
2013-01-24 08:39:57

I also have a very sense of what is right and wrong morally and not afraid of speaking my mind , I will defend the under dog and fight for those who cannot, I detest bullies , after waking up clinically dead, there no not much in this life I am afraid of, so I guess I have learned toughness, often times when I least expected it,

thanks for reading this

God Bless you all


Comment by bigpaul
2013-01-24 09:41:05

i think you’ve got your “mental” and “physical” mixed up!!

Comment by Alex
2013-01-24 17:44:45

Practice appreciating the resources that come your way. Every few years I camp in National Forests for many months at a time, and aside from some staples, I live off the abundance of nature. As such fish become a major food source. Yet I respect Nature’s bounty and never take more fish than I need to consume in a single day.

Being sociable helps a lot. If you build friendships with locals and other outdoorsmen you will often find that sharing whatever you have reaps incredible rewards. During my last major excursion, Fishermen coming off the water often offered part of their catch; locals would drop off blocks of ice that they made in their freezers and hunters would share their game. Always accept what is offered and you’ll find you’re offered more – many locals needed to empty their freezers as hunting season approached, so folks dropped off deer steaks and sausage regularly! Never eaten squirrel before? Appreciate that a life was taken to give you sustenance, even if you wouldn’t have taken a squirrel for dinner. Prepare it with gratitude and your favorite spices. Knowing the source of your food instills enhanced gratitude.

Comment by EC
2013-01-24 19:25:36

A useful, non-physical way to develop mental toughness is to decide to overcome any phobias you might have. I did this with snakes, other reptiles, darkness and public speaking. Talk about expanding my comfort zone. There is a great deal of satisfaction in conquering fears that used to make me sweat and go dry-mouthed. Furthermore, getting rid of useless phobias frees up energy that was otherwise used worrying needlessly.

Comment by Tactical Intelligence
2013-01-26 15:56:53

Very well said. Mental toughness need not come solely through physical means.

Comment by Chris
2013-01-25 06:10:03

excuse me ?…………..your kidding right ?

Comment by Mr Bill
2013-01-25 10:41:30

Thumbs UP on that one. As a wheelchair bound person on a slow downward spiral, I have to constantly look for ways to do things that able-bodied people take for granted. Always on the lookout to improve, whether it be public speaking when I’d rather hide in the woodshop; meeting the aformentioned 3 people per day; dirt gardening and aquaponics gardening even in the heat and cold (Yeah even from a chair) building a ramp to the chicken house to gather eggs, laying in the dirt to target practice, etc…
Now I’m off to find some bars to put in my doorways for pullups. Thanks for the suggestion dude.

Comment by Tactical Intelligence
2013-01-26 15:55:40

Great comment Mr Bill. You’re an inspiration to many of us.

Comment by Mr Bill
2013-01-25 10:43:29

That was supposed to be in reply to Debbra W’s comment.

Comment by Pete
2013-01-25 15:19:42

Thanks to you all for the motivation. One can never have too much Mental Toughness.

Comment by Clint C
2013-01-26 02:22:53

My father was a medic in Vietnam and served for 24 years in the Army. It’s a very tough job and you see just what hell can look like. Still, the medic is the best of what a soldier can be. I salute you for your service, Angela.

Comment by harold
2013-01-26 21:01:13

As important as mental toughness is, even more important in my mind is resilience and flexibility.

Whatever you do to prepare for whatever event, it’s likely that what actually happens is something you did not predict.

Evolution favors those who can adapt the fastest.

Comment by Esther
2013-01-27 10:35:44

Great article.
I am two months away from 50, been a couch potato for the last 10 years, no sports related background, and…just started taking judo lessons for self defense and physical fitness. How’s that for stepping out of the comfort zone?

Must admit, I love every minute of training, and wish I’d done it before.

Comment by eric
2013-01-28 02:30:23

in the end is atittude and commitment to over come your fear

Comment by mr prepper
2013-01-29 13:13:25


Comment by Christine
2013-01-29 13:14:30

As a former medic, and after many years of working in the ER, my mantra has always been to “Deal in Real”. We often convince ourselves that things are worse than they really are, or that our situation is beyond our control. Neither is ever true. People today have been enabled, coddled, and milk fed through life. Drop, breathe, improvise, adapt, and overcome. In the bottom line of things, you are all you have. And that “YOU” may have the responsibility for others. No time for “stinkin thinkin”. Pull up your bootstraps and get on with it! We are MUCH stronger than we have been led to believe . We have a God given spirit that will enable us. You are your only limitation in life.

Comment by Nicole
2013-02-06 23:20:28

I didn’t mean to scare you off, LOL! You became a parent, right? With all the sleep deprivation that comes with that… It’s just another facet of parenting, you just put on another hat. For me, I am very internally motivated but not so great at imposing that structure on other people. It simply does not come naturally to me. So perseverance has been a must, because homeschooling is like herding cats 🙂 If you are good at administrating and keeping everyone on a schedule, you will probably have an easier time with that part of it; that said, there will undoubtedly be another aspect of character in which you will need to grow in order to meet the challenges. But if you’ve done all the stuff you talk about on your blog, you can totally homeschool! (Just be like Shane in the movie The Pacifier!)

Comment by Tactical Intelligence
2013-02-10 01:13:06

Thanks for the encouragement and great suggestions Nicole!

Comment by Wes Remington
2013-02-08 08:16:00

Operating in the zone of discomfort will make you grow as a person. I would like to add something in regards to long term challenges. Pushing your self a little harder in the gym or going a day without some comforts are small steps that will help build mental toughness. This is the same approach that should be used in tackling much larger challenges. For example, if you are stranded in the wilderness, set small attainable goals. Do what you can to make it to lunch (provided you have any). Once there, focus on making it to dinner. It is better to approach daunting challenges in small segments. You will not be overwhelmed and you can focus on small goals that will compound to ultimately get you home.

This strategy for mental toughness will pay dividends in other areas of life as well. Too many people give up on their goals because the challenge is too intimidating. If they segmented their goals into small,achievable tasks, they would have more success.

Comment by knives
2013-02-08 22:12:34

Interesting take…would have never thought to wear shorts and a t-shirt out to get the mail in the middle of winter lol.

Comment by DaveP
2013-02-20 10:44:23

Hi – I’d like to add my $.02 that helped me with mental and physical toughness:

Become a backyard mechanic/vintage auto restorer. First of all, it’s physically tough (try doing bodywork while restoring an old car – you basically sculpt a (perfectly smooth) car out of plastic on top of the existing car – LOTS of sanding will build your forearms like you wouldn’t believe)…you have to use non-dominant hands to break bolts free, etc. while holding your arms above your head for long periods of time (try holding your arms straight out for 2 minutes – feel the burn!)

Secondly, it’s mentally tough – you have to get used to doing hard work while rolling around in the snow/gravel/mud, have rust and road grit falling in your face/eyes/mouth (I never really liked getting dirty before – now it’s fun!).

Perhaps the most important mental toughness angle is when you get assembly X half apart, then come upon a frozen bolt or snap one off – you just want to cry/swear/give up but you can’t (because the car you need for work the next day is sitting half apart) so you have to just sack up and Git-R-Done.

Finally, this is a very valuable skill, for now (I do work for parts cost – garages mark parts up double then charge you $60/hr to install – save that $$$ for those preps!) and in post SHTF (not being stranded or having a barter skill could save your life) – it takes me more time to jack up the car than to do an actual brake job now. Plus, IMHO having a good set of tools is very important for post – SHTF.

Hope this helps!

Comment by Jenny
2013-02-20 18:06:51

Keep up the good work! It sounds like the prepper’s yogi practice!

Check out our cookbook that empowers the individual on how to prepare meals when the lights go out.
“Cooking with Fire: The Disaster Cookbook. How to cook when the lights go out.” If you are a fan of cooking or disasters, please pledge your support and we have some really swell pledge rewards!
Thanks and keep the cooking fires stoked!

Comment by Rational Justin
2013-03-07 22:21:50

Great ideas. I am actually going to copy that list of ways to develop mental toughness and start to do them. I have never thought of my ability to mentally endure hardships as something that needed to be worked on but after reading this, it is going to start happening.

I don’t want to be know as the crazy guy that goes to the mailbox in his shorts during winter though. 🙂

Rational Justin

Comment by AWF
2013-03-10 01:22:04

Mark Divine, former SEAL and founder of SEALFIT, offers a great course on mental toughness called the Unbeatable Mind ( Check it out, I highly recommend it.

Comment by Tactical Intelligence
2013-03-17 20:28:18

Thanks. I will.

Comment by Compton Cypress
2013-03-14 02:44:55

I saw a lot of people talking about the military, but while that may do a lot for some people I learned more on the streets simply being homeless. I’m no dummy to military training and being “tough” but believe me when I say all that training doesn’t began to prepare you to live on the streets within a city and being homeless and learning a new level of survival skills. I can survive out there in the woods and on water… fine and great… but try surviving inside of a city when you have to avoid detection because its illegal to be homeless, when you have to learn to jump on and off trains to get from one location to another to move from city to city, with a cop patrolling the train yard, camera’s watching for people on the train and those like you trying to get on or off the freight train.

Learn how to humble yourself and ask another for food or money to buy some, lower yourself and your pride to the point of being desperate and needing to eat. Try eating a meal at a homeless shelter or spending the night in one and find out how horrible of a place it is for just one night, people getting stabbed, having to sleep with your shoes and gear laying between your legs so it doesn’t get stolen, or share a meal with someone outside of there who may be your friend one minute and trying to rob or kill you the next. If you ever really want to experience what life would really be like after a serious disaster try living homeless for a single day and experience life without all your special gear, emergency food and the ability of being able to drive.

Why? Because #1. your gear can be stolen at any time. #2. Because one way or another you could lose control of your bug out location, be it a disaster or you get over run by people, whatever the case you have to learn to live without everything. #3. Because you will learn the most valuable skills of any survival training course right there where you live when all hell breaks out and the only people who won’t be freaking out without all their gadgets and goodies will be the same homeless people who live without them everyday. There is an unwritten code those people live and die by, where they go when things get tough, they know how to move about without being seen, where’s safe to sleep and where’s not safe, they are the best assets you can have to getting around and knowing how to make things work after a disaster.

I don’t know its just my opinion that someone should do a post on this city type of survival situation sometime, some where and educate people as to the real deal of how a disaster would really rock their world and how to really survive.

Comment by teabag
2013-03-17 05:06:57

yes, i agree. i learned from my parents’ example that angry people say and do terrible things to hurt others, so i avoided even feeling my own anger, let alone expressing it. after many years of therapy, i can now feel deeply angry without having any need to hurt anyone or destroy things–i just let myself feel it, and when it’s over i feel energized! hard thing to learn in our society, but if i can do it so can others.

Comment by teabag
2013-03-17 05:08:43

(that was a reply to jill’s comment)

Comment by Cyndi
2013-03-30 10:46:35

lol, I am a whimp!!! I was diagnosed with anxiety/panic disorder about 40 years ago. However, I have found that when I am in terrifying situations that I have to get through I am tough as nails and I feel very confident but after every thing has calmed down I fall apart. Does anyone know why that is? Sounds weird but true!! I stepped out of my comfort zone by not taking medication. I didn’t want a crutch since my panic is brought on by situations. It all stems from being raised in a “what if” family. You know what if this happens and what if that happens and just worry and fear all the time. Now Im trying to overcome it and that becomes survival in itself. I have come a long way but my fear of travel and people are still just overwhelming. Really sucks!!!

Comment by Lawyers
2013-08-16 20:51:44

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2013-09-21 17:40:15

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2016-03-03 00:56:22


2017-12-09 06:49:40

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