Are you living up to your true potential or do you use excuses and victimhood to justify your unhappiness? In this book review, you will learn how retired Navy Seal and professional athlete David Goggins overcame incredible hurdles and achieved his dreams, and how you can replicate his approach to achieve more than you ever thought possible.

How to change your thought patterns and change your life.

READ THIS BOOK REVIEW IF YOU:

• Are interested in the mind’s impact on success
• Want to learn new strategies for self-improvement
• Are curious about how a Navy SEAL overcame incredible hardship

Introduction

Do you know how much you’re capable of? Most people never recognize their true potential because they’re too busy searching for comfort. It’s easy to embrace a victim mentality and make excuses for your unhappiness, but in so doing, you’re choosing the ease of complacency over the joy of fulfilling your dreams.

By embracing comfort and complacency, the vast majority of people utilize only a fraction of their personal power. Breaking this cycle requires a willingness to develop mental toughness and impose discipline on your mind.

Confront Your Limitations

From an outsider’s perspective, David Goggins had the perfect childhood. He grew up in the picturesque town of Williamsville, a suburb of Buffalo, New York, where everyone seemed to be living the American dream. The town was filled with affluent doctors, lawyers, and professional athletes. The streets were safe and every home had a two-car garage.

The Goggins family fit right in in Williamsville. David lived in a large house with a perfect lawn, his father wore tailored suits, and his mother, Jackie, looked the part of a charming suburban housewife. They were the picture of perfect affluence.

Beneath this lovely exterior, however, the Goggins home was plagued by violence and abuse. In the late 1970s, David’s father, Trunnis, ran a roller rink in East Buffalo called Skateland. The roller disco craze had reached a fever pitch. To milk this trend for all it was worth, Trunnis put his two sons and Jackie to work each night. By the time he was 6 years old, David was in charge of single-handedly managing the counter where patrons rented roller skates. The entire family worked the evening shift at Skateland, and when the doors closed around 10 p.m., the boys were charged with mopping down the rink and cleaning the bathrooms. David and his brother would then try to sleep in the Skateland office while their parents worked the bar on the second floor of the building. At 6 a.m., the entire family would return home. David would head off to school, only to spend his day falling asleep in class.

Trunnis was also violent. He routinely beat Jackie as well as the boys. Jackie had no money of her own, and she and Trunnis weren’t married, so she had no claim to his assets. When she finally left him, she had only one credit card to her name and two young boys to take care of.

With a childhood defined by abuse and violence, David Goggins had every reason to become a statistic. He could have made any number of excuses for why he couldn’t achieve his dreams or be a success. But he was able to overcome these obstacles. The first step in this process was to name his challenges. What aspects of your life are holding you back? Has childhood abuse left you scarred. Has a failed marriage destroyed your confidence? What parts of life make you feel insecure and what hurdles currently keep you from happiness? Break out your journal and make an exhaustive list of all your setbacks and problems. This won’t be a fun process, but recognizing your obstacles is the first step toward overcoming them.

Face the Facts

Jackie Goggins moved to Brazil, Indiana, to make a new life for herself. But she had very little money and attended school while working full time and caring for her children. Although David was happy to be free of his terrifying father, his childhood continued to be difficult. Because he had been too tired to pay attention during his early years of elementary school, he failed to master the academic basics. Even in high school, he was reading at a fourth-grade level. To succeed, David became a master of cheating.

But this strategy took him only so far. Near the end of high school, Goggins decided to join the Air Force, but doing so required passing a rigorous aptitude exam. After he failed the exam twice, Goggins knew he needed to get serious about preparing and began adhering to a rigorous study schedule.

To motivate himself, he wrote all his shortcomings, insecurities, and goals onto Post-it Notes and stuck them to his bathroom mirror. This “accountability mirror” forced Goggins to be brutally honest with himself about how he was contributing to his own misery and what he needed to do to improve.

To jump-start your own improvement, create your own accountability mirror. Accept the fact that you feel insecure about your academic performance or ashamed of your dead-end job. Own the fact that your body image issues are taking a toll on your life and think about concrete steps you can take to fix them. While you may have experienced injustices, you are ultimately responsible for your own success. Stop blaming your neglectful parents, a discriminatory political system, or your unfair boss for your shortcomings and take control of your own life. Accept that you have failed in certain parts of your life and then decide to be the one who makes your life better.

Step Out of Your Comfort Zone

When Goggins first entered the Air Force, he dreamed of joining the pararescue unit, a special ops group that offers medical aid and rescue to fallen military personnel around the world. However, after four years of rigorous training, Goggins felt intimidated by the demands of his goal. He was especially anxious about the underwater training program. While he had learned to swim as a child, he hadn’t had much practice and was extremely uncomfortable in water. One of his water confidence courses required trainees to stay afloat using only their arms while wearing two 80-liter tanks of galvanized steel along with a 16-pound weight belt. For a guy who could barely swim at all, this exercise spelled certain doom. Ultimately, Goggins allowed his fear to get the best of him and ended up quitting the pararescue training program.

After his discharge, Goggins worked as an exterminator. He spent his nights driving between various restaurants, spraying for cockroaches and setting rat poison. One night he was treating a highly infested kitchen when roaches began raining down on him from the ceiling. As waves of them washed over his neck and shoulders, he realized he had reached a new low.

Around that time, Goggins happened to catch a television program about a group of Navy SEALs enduring a torturous training session known as hell week, the most demanding training program in the entire U.S. military. He listened as their commanding officer described these SEALs as men who refused to give in to mediocrity and challenged themselves to overcome any hurdle.

Learning about the Navy SEALs reignited Goggins’ drive. He wanted to be the type of man who wouldn’t settle for a dead-end life and would overcome any obstacle. He began reaching out to military recruiters to figure out how he could reenter the service and become a SEAL. Even after he found a recruiter who was willing to help with this process, he still had a long way to go. To become a SEAL, he had to lose more than 100 pounds in less than three months. He also had to retake his military entrance exams, and score higher than before to become a SEAL.

Just as he had in high school, Goggins committed himself to a rigorous schedule of studying and working out. When he finally made it into the SEALs, he vowed to never repeat past mistakes of letting discomfort get in his way.

Every person is uncomfortable about certain parts of their life. Perhaps you’re afraid to start writing your novel because you’re worried it won’t be any good, or you’re hesitant to quit your job and start your own business because you aren’t willing to invest the needed time and money. Perhaps you resist going to therapy because you don’t want to see your inner demons. In such cases, your desire for comfort keeps you from reaching your true potential. But to reach your goals, you must eschew this complacency. Instead of longing for comfort, recognize that it only holds you back. Train yourself to seek out uncomfortable challenges. Instead of fighting discomfort and letting it detract from your focus, accept your difficult realities and set an intention to thrive in spite of them.

Face Your Opponent

Goggins trained to become a Basic Underwater Demolition/SEAL (BUD/S). During the BUD/S program, recruits endure six months of intense physical training. They learn complex diving skills and land warfare. The class usually begins with 120 recruits, but only 25 to 40 end up completing it.

Goggins’ agonizing training program was led by “Psycho Pete,” an instructor who barraged the new SEALs with threats and criticism to make the program even more intense. During his own hell week, Goggins and his fellow trainees had to stay awake for five days and five nights in a row. They endured long runs, punishing workouts, and hours swimming in the ocean. Psycho Pete’s constant taunts made the process even worse.

Over the course of Goggins’ training, he decided to fixate on Psycho Pete to stay mentally strong. Instead of internalizing Psycho’s insults, Goggins’ decided to be the kind of SEAL who would put naysayers to shame. No matter the challenge and no matter the discouragement, he set an intention to go above and beyond.

Consider the competitive circumstances of your life right now. Are you trying to get the highest grade in your chemistry course or score a great promotion? Are you trying to master the craft of poetry or get your film into a prestigious festival? Who are the people standing in your way? Are you competing against another brilliant student or dealing with an insanely demanding boss?

Whatever the context, use your opponents to your advantage. Instead of complaining about the obstacles in your way, do whatever is necessary to impress or outwork your competition. And don’t be afraid of going overboard: Don’t just aim for an A on your exam; study enough to get a perfect score. Don’t just write a goodenough script; write the kind of story that will change cinema forever. Calculate the necessary effort for reaching your goal and then work 10 times harder than that. Instead of letting discouragement keep you down, use it as inspiration.

Develop a Callused Mind

As Goggins’ SEAL training intensified, he faced more and more challenges, from injuries and physical therapy to exercises tying knots under water while his trainers attacked him. These months of punishing physical challenges taught him not just about the power of his body but also the power of his mental determination. It was through this training that Goggins recognized the importance of a callused mind.

A callused mind is ultimately a controlled mind. Those who cannot control their thoughts will allow moods and emotions to get in the way of their goals. For instance, a bad grade might cause you to give up on school, or professional shortcomings might prevent you from opening your own startup. Callusing your mind means that you develop the ability to put distance between your emotions and your actions. For instance, Goggins often felt weak, exhausted, and useless during his SEAL training, but he didn’t let those emotions deter him. You might feel like a failure for writing a mediocre novel, but you don’t have to quit. You might feel like a loser for underperforming at work, but that sense of inadequacy doesn’t have to influence your future. Remind yourself that you don’t need to act on all your feelings. You have the power to keep trying even when your mind is telling you to quit.

Instead of dwelling on your setbacks, use visualization to remind yourself of your power and potential. Visualizing is more than daydreaming; it is a process of empowerment. When you imagine what success will look and feel like, you’re more likely to stay focused on your goals.

Furthermore, visualizing includes an assessment of all the challenges on your path. If you’re visualizing your dream job, you might also consider all the steps you need to take to get there, such as polishing up certain skills, fixing your résumé, working with a recruiter, or consulting a spiritual director or life coach to discern which jobs resonate with your deepest desires. Visualizing can also help you develop a better understanding of why you want to achieve certain dreams. Would a better job mean financial independence and personal success? Would it help you fulfill your goal of saving for retirement or financing your own short films? Having a solid grasp on your motivations is another tool for staying committed in the midst of adversity. No matter how you choose to visualize, remember that this process is never a replacement for action. Don’t just daydream about writing your novel or getting a better job; take concrete steps to make those dreams a reality.

Stick to a Schedule

After he completed his SEAL training, Goggins went on to complete his education at the U.S. Army Ranger School as well as tactical Air Force controller training. He did tours in Iraq and Afghanistan and then decided to become a professional athlete. In the last dozen years, he has competed in the Ironman World Championship as well as several ultramarathons and triathlons. He has also claimed the Guinness World Record for the most pull-ups performed in the span of 24 hours: 4,030 pullups.

Because Goggins demands so much of his body, he adheres to a regimented daily routine. Today, multitasking has become an accepted norm. You might cook while you check your email, scroll through Facebook during a meeting, or watch Instagram stories while you try to write a budget report. But multitasking usually delivers below-average productivity and results. You are incapable of doing your best work when you’re constantly diverting your energy toward other activities.

Instead of watering down your efforts, be strict with your time. When it’s time to get down to writing or to train for a marathon, stay focused on the task. Resist the urge to check your phone. When your hard work is done, commit to a period of relaxation that’s truly restful. Watch a movie, read a favorite book, or enjoy the company of friends. However you choose to unwind, don’t dilute your precious refresh moments by staring at your inbox and getting roped into someone else’s drama. More disciplined allocation of your time will enable you to get the most out of your work and rest.

Summary

David Goggins is the personification of grit.

• Goggins finished the first week of Navy Seal training (aka “hell week”)…on two broken legs.
• Goggins completed a 135-mile run in Death Valley…in the middle of summer.
• Goggins attempted the pull-up world record three times…completing 4,030 pull-ups in 17 hours on his third attempt and breaking the world record.

Here are three guiding principles Goggins used to push past the pain and accomplish those extraordinary feats of endurance. You can use these three principles to develop ‘Goggins-Level-Grit’ and unlock your full potential.

Callous Your Mind

As Goggins trained to break the pull-up world record, the friction between his hands and the pull-up bar formed thick callouses on his palms. These callouses hardened his skin and blunted the pain.

The same principle applies to your mind. When you create mental friction by going against your innate need for comfort and thrust yourself into intense physical and intellectual challenges, you callous over your fear of discomfort and increase your pain tolerance.

“To callous your mind, do something that sucks every day. Even if it’s as simple as making your bed, doing the dishes, ironing your clothes, or getting up before dawn and running two miles each day. Once that becomes comfortable, take it to five, then ten miles. Doing things—even small things—that make you uncomfortable will help make you strong. The more often you get uncomfortable the stronger you’ll become, and soon you’ll develop a more productive, can-do dialogue with yourself in stressful situations.” – David Goggins

Remember the 40% Rule

“Sadly, most of us give up when we’ve only given around 40 percent of our maximum effort. Even when we feel like we’ve reached our absolute limit, we still have 60 percent more to give! That’s the governor in action! Once you know that to be true, it’s simply a matter of stretching your pain tolerance, letting go of your identity and all your self-limiting stories, so you can get to 60 percent, then 80 percent and beyond without giving up. I call this The 40% Rule, and the reason it’s so powerful is that if you follow it, you will unlock your mind to new levels of performance and excellence in sports and in life.” – David Goggins

The next time you feel exhausted, remember the 40% rule: When your mind tells you you’re done you’re only 40% done. Dig deep, find your 60% reserve and extract it 5% at a time.

• When you’re doing pushups and your brain starts complaining, remember the 40% rule and squeeze out one more set…then another…and another.
• When you feel exhausted after work and don’t have energy to play with your kids or work on your side business, remember the 40% rule and find your 60% reserve.

Dip into Your Cookie Jar

Goggins first ultramarathon was a 100-mile run around a mile track. At mile 70, his kidneys started failing, he’d broken all the small bones in his feet and lost every toenail. The pain was unbearable. At that moment, he reached into his mental cookie jar and pulled out a cookie (memory of perseverance).

Goggins recalled the time that he had to study three times as hard to overcome a learning disability and graduate from high school. He recalled the time he had to drop a hundred pounds in three months to qualify for Navy Seal training. And he remembered the time he got through hell week on two broken legs.

“These weren’t mere flashbacks. I wasn’t just floating through my memory files, I actually tapped into the emotional state I felt during those victories, and in so doing accessed my sympathetic nervous system once again. My adrenaline took over, the pain started to fade just enough, and my pace picked up. I began swinging my arms and lengthening my stride.” – David Goggins

Stock your mental cookie jar with cookies by writing down a list of prior achievements.

“Include life obstacles you’ve overcome, like quitting smoking or overcoming depression or a stutter. Add in minor tasks you failed earlier in life, but tried again a second or third time and ultimately succeeded at. Feel what it was like to overcome those struggles, those opponents, and win…When the pain hits and tries to stop you short of your goal, dunk your fist in, pull out a cookie, and let it fuel you!” – David Goggins

“Everything in life is a mind game! Whenever we get swept under by life’s dramas, large and small, we are forgetting that no matter how bad the pain gets, no matter how harrowing the torture, all bad things end.” – David Goggins

Insights from Can’t Hurt Me by David Goggins

David Goggins is the personification of grit.

• Goggins finished the first week of Navy Seal training (aka “hell week”)…on two broken legs.
• Goggins completed a 135-mile run in Death Valley…in the middle of summer.
• Goggins attempted the pull-up world record three times…completing 4,030 pull-ups in 17 hours on his third attempt and breaking the world record.

Here are three guiding principles Goggins used to push past the pain and accomplish those extraordinary feats of endurance. You can use these three principles to develop ‘Goggins-Level-Grit’ and unlock your full potential.

Callous Your Mind

As Goggins trained to break the pull-up world record, the friction between his hands and the pull-up bar formed thick callouses on his palms. These callouses hardened his skin and blunted the pain.

The same principle applies to your mind. When you create mental friction by going against your innate need for comfort and thrust yourself into intense physical and intellectual challenges, you callous over your fear of discomfort and increase your pain tolerance.

“To callous your mind, do something that sucks every day. Even if it’s as simple as making your bed, doing the dishes, ironing your clothes, or getting up before dawn and running two miles each day. Once that becomes comfortable, take it to five, then ten miles. Doing things—even small things—that make you uncomfortable will help make you strong. The more often you get uncomfortable the stronger you’ll become, and soon you’ll develop a more productive, can-do dialogue with yourself in stressful situations.” – David Goggins

Remember the 40% Rule

“Sadly, most of us give up when we’ve only given around 40 percent of our maximum effort. Even when we feel like we’ve reached our absolute limit, we still have 60 percent more to give! That’s the governor in action! Once you know that to be true, it’s simply a matter of stretching your pain tolerance, letting go of your identity and all your self-limiting stories, so you can get to 60 percent, then 80 percent and beyond without giving up. I call this The 40% Rule, and the reason it’s so powerful is that if you follow it, you will unlock your mind to new levels of performance and excellence in sports and in life.” – David Goggins

The next time you feel exhausted, remember the 40% rule: When your mind tells you you’re done you’re only 40% done. Dig deep, find your 60% reserve and extract it 5% at a time.

• When you’re doing pushups and your brain starts complaining, remember the 40% rule and squeeze out one more set…then another…and another.
• When you feel exhausted after work and don’t have energy to play with your kids or work on your side business, remember the 40% rule and find your 60% reserve.

Dip into Your Cookie Jar

Goggins first ultramarathon was a 100-mile run around a mile track. At mile 70, his kidneys started failing, he’d broken all the small bones in his feet and lost every toenail. The pain was unbearable. At that moment, he reached into his mental cookie jar and pulled out a cookie (memory of perseverance).

Goggins recalled the time that he had to study three times as hard to overcome a learning disability and graduate from high school. He recalled the time he had to drop a hundred pounds in three months to qualify for Navy Seal training. And he remembered the time he got through hell week on two broken legs.

“These weren’t mere flashbacks. I wasn’t just floating through my memory files, I actually tapped into the emotional state I felt during those victories, and in so doing accessed my sympathetic nervous system once again. My adrenaline took over, the pain started to fade just enough, and my pace picked up. I began swinging my arms and lengthening my stride.” – David Goggins

Stock your mental cookie jar with cookies by writing down a list of prior achievements. “Include life obstacles you’ve overcome, like quitting smoking or overcoming depression or a stutter. Add in minor tasks you failed earlier in life, but tried again a second or third time and ultimately succeeded at. Feel what it was like to overcome those struggles, those opponents, and win…When the pain hits and tries to stop you short of your goal, dunk your fist in, pull out a cookie, and let it fuel you!” – David Goggins

“Everything in life is a mind game! Whenever we get swept under by life’s dramas, large and small, we are forgetting that no matter how bad the pain gets, no matter how harrowing the torture, all bad things end.” – David Goggins

Conclusion

As a child, David Goggins endured an abusive father, a violent home, and educational challenges. In spite of these painful experiences, he refused to let the difficulties of life keep him from reaching success. By mastering his mind, he not only cultivated an impressive record of military achievement but also completed some of the most punishing athletic feats in the history of the world.

No matter what has happened in your life, there’s no excuse for failure. Resist the temptation to wallow in pain or blame others for your unhappiness. Instead, make the decision to confront your challenges, face your failures, and train your brain for success. Regardless of the setbacks that line your path, you have the power to take control of your life by taking control of your mind.

About the author

David Goggins is a retired Navy SEAL and an athlete. He has completed more than 60 ultramarathons, triathlons, and ultra-triathlons.

David Goggins is a retired Navy SEAL and has competed in more than sixty ultra-marathons, triathlons, and ultra-triathlons, setting new course records and regularly placing in the top five. A former Guinness World Record holder for completing 4,030 pull ups in seventeen hours. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him, “The Fittest (Real) Man in America”.

Genres

Military Biographies, Nonfiction, Self Help, Biography, Personal Development, Psychology, Memoir, Autobiography, Leadership, Military Fiction, Success, Motivation and Self-Esteem, Relationships, Personal Growth, Health, Fitness, Dieting

Table of Contents

Introduction 11
1 I Should Have Been A Statistic 15
2 Truth Hurts 45
3 The Impossible Task 75
4 Taking Souls 103
5 Armored Mind 131
6 It’s Not About A Trophy 165
7 The Most Powerful Weapon 195
8 Talent Not Required 233
9 Uncommon Amongst Uncommon 265
10 The Empowerment Of Failure 297
11 What If? 333
Acknowledgments 357
About The Author 363

Overview

For David Goggins, childhood was a nightmare — poverty, prejudice, and physical abuse colored his days and haunted his nights. But through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world’s top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him “The Fittest (Real) Man in America.”

In Can’t Hurt Me, he shares his astonishing life story and reveals that most of us tap into only 40% of our capabilities. Goggins calls this The 40% Rule, and his story illuminates a path that anyone can follow to push past pain, demolish fear, and reach their full potential.

Review/Endorsements/Praise/Award

“David Goggins is a being of pure will and inspiration. Just listening to this guy talk makes you want to run up a mountain. I firmly believe people like him can change the course of the world just by inspiring us to push harder and dig deeper in everything we do. His goal to be ‘uncommon amongst uncommon people’ is something we can all use to propel ourselves to fulfill our true potential. I’m a better man having met him.” –Joe Rogan, Standup Comedian and Host of the Joe Rogan Experience Podcast

“David Goggins lives out every goal, every dream no matter what. PERIOD. He’s unstoppable. There’s no limit to him because he doesn’t live in a comfort zone. His mental and physical capacity are equal. Goggins proves that your body can handle anything if you let your mind keep up. There’s no way to stop something or someone that doesn’t understand the concept of being beat.” –Marcus Luttrell, Retired Navy SEAL, Author of New York Times Best Seller Lone Survivor

“Modern neuroscience is teaching us that the path to courage and success arrives through embracing pain and fear, not by avoiding them. If ever there was a real-life example of this, it is the story of David Goggins. In his unrelenting pursuit to self-conquer, Goggins taught himself how to tap into that elusive holy grail of human existence: the ability to rewire one’s own brain in order to continually do better and actually become better, regardless of feelings, external conditions, or motivational state. Can’t Hurt Me is the remarkable description of that journey and the capacity to leverage and better the mind. More importantly, it also teaches you how.” –Andrew D. Huberman, PhD, Professor of Neurobiology, Stanford University School of Medicine

“David Goggins throws the door open on pain, evil, darkness, the worst and yes, the best of humanity, and the strength of the human soul…and that’s just in chapter one. If you are looking for a book that will heal, stretch, inspire, and dig into the corners of what it takes to persevere and overcome in a messed-up world, this is your book.” –Taya Kyle, Widow of American Sniper Chris Kyle, Author of New York Times Best Seller American Wife

“By the time you finish David Goggins’s new book, you’ll have kicked your victim mentality in the butt. Where you go from there is entirely up to you–as Goggins makes clear in this entertaining and poignant memoir cum inspirational how-to. As the man with a hole in his heart tells you, there are no excuses in life, only reasons to try harder.” –Jim DeFelice, Author of American Sniper

“David Goggins’s book is not the first about overcoming severe hardships to achieve success, but it is certainly one of the most compelling. His story of beating the odds, of achieving athletic greatness, of serving his country and his charities, and of mastering his own destiny will inspire all of us to reach a little higher and give a little more. ‘I will never quit’ is a tenet of the Navy SEAL ethos, and one that David Goggins applies to everything he does.” –Admiral Eric Olson, U.S. Navy (Retired); Former Commander, United States Special Operations Command; Chairman, Special Operations Warrior Foundation

“I’m inspired that people like this guy exist. Not everyone will live a life like David Goggins, but he is proof that anyone could if given the right headspace within.” –Kelly Slater, Eleven-Time World Champion Surfer

“Guaranteed to galvanize more than a few couch potatoes into action.” — Kirkus Reviews

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