Actionable Takeaways from Can't Hurt Me by David Goggins
- M. Smith
- Jan 9
- 4 min read
Updated: Jan 9
1. The Accountability Mirror
What It Is: Goggins talks about writing down your goals and shortcomings on sticky notes and placing them where you’ll see them every day (often on a mirror).
Action Step:
Write honest statements about what you want to change (e.g., fitness goals, personal habits, mindset).
Post them in a visible spot (like your bathroom mirror).
Confront them daily and track your progress.
Why It Works: Regularly facing your own truths makes it harder to ignore them and helps keep you accountable.
2. The 40% Rule
What It Is: According to Goggins, when you feel like you’ve hit your limit, you’ve actually only tapped into 40% of your potential.
Action Step:
Notice when your mind starts telling you to quit or that you’re “done.”
Try to push just a little further—1 more mile, 5 more minutes, 1 more rep.
Over time, gradually increase that threshold.
Why It Works: Consistently stretching beyond your comfort zone recalibrates your perception of what you’re truly capable of.
3. Embrace the “Suck” or Discomfort
What It Is: Goggins repeatedly emphasizes that pain, discomfort, and struggle are the pathways to growth.
Action Step:
Identify one challenging task or habit that you usually avoid (e.g., early morning workouts, cold showers, difficult conversations).
Schedule or commit to facing this challenge daily or weekly.
Practice reframing discomfort as an opportunity for growth rather than a sign to stop.
Why It Works: By consistently facing discomfort, you toughen your mindset and learn that negative feelings are temporary and controllable.
4. “Callous Your Mind” Through Repetitions
What It Is: Just like you build callouses on your hands from repeated physical work, you can build mental callouses by continually tackling difficult tasks.
Action Step:
Pick one mental challenge to face repeatedly (e.g., running in bad weather, practicing a difficult skill).
Track your consistency; use a journal or an app to log each repetition.
Regularly reflect on how it feels easier or more natural over time.
Why It Works: Through repetition, you form resilience. What was once intimidating or uncomfortable eventually becomes routine.
5. Use the “Cookie Jar” Technique
What It Is: Goggins describes a mental reserve of your past accomplishments (“cookies”) that you can draw upon when things get tough.
Action Step:
Write down your achievements or moments you’ve overcome adversity.
In challenging moments, recall those victories to remind yourself of your capability.
Why It Works: Positive self-talk and recalling past triumphs helps shift your mindset from defeat to empowerment.
6. Break Goals into Micro Targets
What It Is: Large goals can be intimidating. Splitting them into smaller steps makes them more attainable.
Action Step:
Identify your primary goal (e.g., running a marathon, writing a book).
Divide the goal into daily or weekly tasks (e.g., running 2 miles a day, writing 500 words a day).
Celebrate small wins to maintain motivation.
Why It Works: When the path forward is clear, you’re less likely to become overwhelmed and more likely to keep going.
7. Develop a “What’s Next?” Mindset
What It Is: Goggins never rests on his accomplishments for too long; he immediately seeks another challenge.
Action Step:
After completing a major goal, take a short period to reflect and appreciate it.
Quickly ask yourself, “What’s next?” Identify a new target or challenge.
Repeat the process of creating small, measurable steps to reach this new goal.
Why It Works: This prevents complacency and encourages continuous growth.
8. Practice Daily Self-Reflection
What It Is: Reflecting on successes and failures daily helps you calibrate your actions.
Action Step:
Keep a journal or make a habit of reviewing your day each night.
Note what went well, where you fell short, and how you can improve.
Incorporate these lessons into the following day’s plan.
Why It Works: Honest self-reflection clarifies areas for growth and solidifies your commitment to improvement.
9. Accept Responsibility for Everything
What It Is: Goggins insists on taking extreme ownership of your life—past, present, and future.
Action Step:
When you hit a setback or fail to meet a goal, do a quick self-assessment: “What did I do (or not do) that led to this result?”
Create a concrete plan to address those issues, whether it’s acquiring new knowledge, building better habits, or working harder.
Why It Works: Accepting responsibility puts you in control. When you blame external factors, you forfeit your power to change.
10. Maintain Discipline Over Motivation
What It Is: Motivation comes and goes, but discipline remains. Goggins stresses unwavering commitment rather than waiting to “feel” motivated.
Action Step:
Set a strict schedule for your most important tasks (workouts, creative work, study time).
Follow it even when you don’t feel like it.
If you fail, hold yourself accountable (refer back to your Accountability Mirror).
Why It Works: A consistent routine is a cornerstone of long-term success, regardless of fluctuating emotions or motivation levels.
Final Thoughts
Implementing these takeaways from Can’t Hurt Me requires intentional, daily effort. The core message is that you are far more capable than you realize. By pushing past the point where you’d normally quit and maintaining self-accountability, you gradually build a calloused mind—a mindset ready to tackle challenges and pursue big goals with discipline and perseverance.
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