David Goggins: How to Build Immense Inner Strength

In this episode of the Huberman Lab podcast, Andrew Huberman speaks with David Goggins, a retired Navy SEAL, ultramarathon runner, and best-selling author, about the mental resilience and discipline required to overcome significant life challenges. Goggins shares his journey from an abusive childhood and obesity to becoming a decorated military veteran and athlete. He emphasizes the importance of embracing discomfort and failure as pathways to growth, highlighting that true willpower and transformation come from confronting one's fears and inner demons. Goggins also discusses his current endeavors in studying medicine and the relentless pursuit of self-improvement.

• David Goggins is known for his transformation from an obese, unhappy individual to a Navy SEAL, ultramarathon runner, and bestselling author.
• His journey began with facing an abusive childhood and overcoming obesity and a lack of direction in his early adulthood.
• Goggins emphasizes the power of inner dialogue and self-discipline in achieving personal transformation.
• He discusses the importance of confronting personal demons and using them as a catalyst for change.

"In his 20s, he found himself to be obese, that is, more than 300 pounds working a job he despised for minimal pay. And it was at that point that David began an inner dialogue that forced him to explore the demons born out of his childhood."

• This quote highlights the pivotal moment in Goggins' life where he decided to confront his past and transform his future through self-reflection and determination.

• Goggins is currently focused on studying medicine to become a highly skilled paramedic, emphasizing the importance of deep learning and understanding.
• He discusses the challenges of learning with ADD/ADHD and the necessity of repeated study and memorization.
• Goggins describes his study process as rigorous, involving writing everything down and repeatedly reviewing material until it becomes second nature.

"I have to go over the same page over, and over, and over, and over again... I'm trying to learn to the point where I can save someone's life."

• This quote illustrates Goggins' dedication to mastering new skills and knowledge, despite the difficulties posed by his learning challenges.

• Goggins argues that suffering and friction are essential for personal growth and achieving greatness.
• He believes that embracing discomfort and challenges is crucial to self-improvement and success.
• Goggins rejects the notion of relying on passion or motivation, instead advocating for relentless discipline and action.

"Friction is growth... Everything I do in life, it sucks. That's why when I was 300 pounds and 24 years old, it wasn't like I had some big epiphany of let's just go be a Navy SEAL, and let's lose some weight. No, I knew my entire life was going to be a struggle."

• This quote underscores Goggins' belief that enduring hardship is necessary for personal development and achievement.

• Goggins emphasizes the importance of vulnerability and authenticity in personal growth.
• He advocates for acknowledging and confronting one's weaknesses and challenges rather than hiding them.
• Goggins shares his own struggles with learning disabilities and the effort required to overcome them.

"For me, I'm going to teach you how to be vulnerable because that's the only way you fix yourself."

• This quote highlights Goggins' commitment to honesty and self-awareness as key components of his philosophy on personal development.

• Goggins discusses the misconceptions surrounding his lifestyle and the sacrifices required to achieve his level of discipline and success.
• He expresses frustration with societal judgments and the oversimplification of his methods.
• Goggins emphasizes that true greatness requires an intense and often misunderstood level of dedication and sacrifice.

"The most frustrating thing in the world for me is when normal people judge a man like myself on what it really takes to extract greatness from nothing."

• This quote reflects Goggins' belief that achieving greatness is a complex and demanding process that is often misinterpreted by others.

• Goggins describes his approach to life as being driven by the avoidance of negative outcomes rather than the pursuit of rewards.
• He focuses on the "stick" of potential failure and disappointment rather than the "carrot" of success and accolades.
• This mindset fuels his relentless pursuit of self-improvement and achievement.

"Think about that. I'm waking up right now studying. Like I have a test tomorrow. I already passed the fucking test... There's never been a carrot, which is why when I speak to people, I have to figure out a way to resonate with them."

• This quote illustrates Goggins' unique motivation strategy, which centers on the fear of regression rather than the allure of success.

• David Goggins discusses the constant struggle against self-doubt and the need to repeatedly prove oneself.
• The journey involves continuous effort and repetition to overcome inherent limitations.
• Success is not permanent; it requires ongoing hard work and persistence.

"It sucks to wake up every morning of your life and say, god, man, I'm not smart. So guess what I got to do. I got to study the same shit that I got one of the highest scores in the nation on and do it again, and do it again, and do it again."

• Goggins emphasizes the relentless nature of self-improvement despite achieving high scores, indicating that success requires sustained effort.

"Whenever I take these tests that are real hard, the back of my brain is like a good chance you're not going to make it, Goggins. This ain't you, bro."

• The quote highlights the internal voice of doubt that Goggins must overcome, illustrating the mental battle involved in personal growth.

• Goggins introduces the idea of "staying hard" as a philosophy for life without inherent gifts.
• This approach involves outworking one's natural limitations through sheer determination and discipline.
• The focus is on self-discipline and the rejection of easy solutions or shortcuts.

"All you can do is outwork the man that God created or woman in you. And what that looks like is unfun."

• Goggins stresses the importance of hard work and discipline over seeking easy solutions, emphasizing that true growth is often uncomfortable.

"There is no get out of jail free card. This is why I say stay hard."

• The absence of easy solutions is underscored, reinforcing the necessity of continuous effort and resilience.

• Goggins reflects on the influence of fictional characters as role models during his formative years.
• He describes the process of internalizing these characters' traits to shape his own identity.
• The journey from external inspiration to self-realization is a key theme.

"I started to create-- I had all these people that I used to watch. Rocky was one, Barnes, Elias from 'Platoon,' Jack from 'A Few Good Men.'"

• Goggins shares how fictional characters served as early inspirations, illustrating the impact of external influences on personal development.

"I became that guy. That I once looked at all these, guys and now I look at myself like, god, who the fuck can do that? I can."

• The quote reflects Goggins' transformation into the person he once admired, highlighting the power of self-creation and discipline.

• Goggins emphasizes the unappealing nature of hard work, contrasting it with the glamorized portrayals in media.
• He argues that true discipline and success are not motivational but are often grueling and unattractive.
• The focus is on the harsh reality of personal growth and the necessity of embracing discomfort.

"Hard work looks horrible. It's not motivating. It's not motivating at all."

• Goggins demystifies the notion of motivation, suggesting that true hard work is often unattractive and challenging.

"It's like a nightmare. This looks like this guy's got-- no, that's what it looks like."

• The stark reality of hard work is highlighted, reinforcing the theme of embracing discomfort for growth.

• Andrew Huberman introduces the anterior mid-cingulate cortex, a brain area linked to willpower and overcoming challenges.
• The structure grows when individuals engage in tasks they don't want to do, illustrating the biological basis of willpower.
• The discussion ties Goggins' experiences to scientific findings, providing a biological framework for his philosophy.

"The anterior mid-cingulate cortex is smaller in obese people. It gets bigger when they diet. It's larger in athletes."

• Huberman explains the relationship between the anterior mid-cingulate cortex and willpower, linking it to physical and mental challenges.

"It's not about adding more work. It's about adding more work that you don't want to do."

• The quote underscores the importance of engaging in undesirable tasks to develop willpower, aligning with Goggins' philosophy.

• Huberman and Goggins discuss the idea of friction as a critical component of growth and development.
• The anterior mid-cingulate cortex responds to friction, or tasks that are challenging and undesirable.
• This biological insight supports Goggins' emphasis on enduring discomfort for personal growth.

"The suck part, the haunt, being haunted, the stick, they're really unpleasant terms."

• The unpleasant aspects of growth are highlighted, emphasizing the necessity of friction in personal development.

"It's that I don't want to do something but do it anyway that grows this area."

• The quote reinforces the theme of embracing discomfort and friction as essential for developing willpower and achieving growth.

• Goggins shares his personal journey of self-discovery through enduring challenges and discomfort.
• He emphasizes the importance of examining oneself and pushing beyond perceived limitations.
• The process involves confronting fears and insecurities to unlock one's potential.

"I found it right there in that willpower thing. When you're nothing, nothing, and change yourself into something."

• Goggins describes the transformative power of willpower and self-examination, highlighting the significance of personal growth.

"Most people are missing something because they don't know who they are."

• The quote emphasizes the importance of self-discovery and understanding one's true potential, aligning with Goggins' philosophy.

• Goggins and Huberman discuss the necessity of maintaining effort and discipline to sustain growth.
• The anterior mid-cingulate cortex requires constant stimulation to prevent regression.
• Continuous effort is vital for maintaining willpower and achieving long-term success.

"It has plasticity in both directions. It can grow. But just as easily as it can grow, it's like Silly Putty, it can shrink."

• Huberman explains the dynamic nature of the anterior mid-cingulate cortex, highlighting the importance of continuous effort.

"The part that why they're always be the ones of ones is because putting that practice, putting that into actual work, no, man."

• Goggins underscores the challenge of maintaining effort and discipline, reinforcing the theme of continuous growth.

• Goggins addresses the harsh reality of self-improvement, emphasizing the necessity of internal motivation.
• He argues that true change requires confronting discomfort and embracing the struggle.
• The journey involves self-examination and a willingness to endure hardship for personal growth.

"This is your new life. Take it or leave it. There's no happiness about it. There's no peace behind it. It sucks."

• Goggins highlights the unappealing nature of self-improvement, emphasizing the need to accept discomfort for growth.

"You have to create a false reality, to live in that just to get to work on yourself."

• The quote reflects the need to construct a new mindset to overcome limitations and achieve personal transformation.

• David Goggins emphasizes understanding one’s own capabilities and the internal drive to act on them.
• The conversation highlights the notion of starting tasks immediately rather than procrastinating based on arbitrary schedules.
• Goggins and Huberman discuss the importance of self-discipline and the role of internal motivation over external validation.

"That's the thing that people need to get that. You know what to do. Why aren't you doing it?"

• This quote underscores the importance of self-awareness and the responsibility to act on one's knowledge and capabilities.

"My new thing is I start no matter what time it is."

• Huberman shares a personal strategy for overcoming procrastination, emphasizing the importance of immediate action.

• Goggins shares personal anecdotes about overcoming a stutter and building confidence through relentless self-improvement.
• The discussion touches on the sacrifices made in pursuit of personal growth, highlighting the importance of prioritizing internal goals over external comforts.

"For me to stop stuttering, I got to build fucking confidence."

• Goggins explains that overcoming personal challenges requires building inner confidence, which cannot be achieved through superficial means.

"Confidence is something that you're constantly-- confidence and belief you're building every day."

• This quote highlights the ongoing nature of building self-confidence and belief in oneself.

• The conversation explores the complexities of maintaining relationships while pursuing personal goals.
• Goggins discusses the importance of clear communication and setting boundaries to balance personal ambitions with relationship demands.

"I make sure everybody knows that who comes in my life."

• Goggins stresses the importance of being transparent about personal priorities and boundaries in relationships.

"I was leaving a lot in the tank. And when you do that, you stop living."

• This quote reflects the necessity of prioritizing personal fulfillment over others' expectations to truly live a fulfilling life.

• Goggins and Huberman discuss the dangers of relying on external validation and the power of internal motivation.
• The conversation highlights the concept of "unseen work" and the importance of self-reliance in personal development.

"People want to know how I'm always motivated. It's the unseen work."

• Goggins attributes his motivation to the internal work and self-discipline developed over years of personal challenges.

"I have a resume full of fucking motivation that whenever I'm down, I'm like, oh hang on, motherfucker."

• This quote emphasizes the importance of internal motivation and self-reflection in overcoming challenges.

• The discussion emphasizes the importance of self-discovery and understanding one's true self.
• Goggins shares insights into the journey of self-improvement and the necessity of confronting personal truths.

"When you sit down the ugly mirror and say, I'm this, I'm this, I'm this and this, you finally started your life."

• Goggins highlights the transformative power of self-awareness and acceptance in beginning the journey of self-improvement.

"You're always found. You're never lost anymore."

• This quote underscores the sense of self-assurance and direction that comes from truly understanding oneself.

• The conversation delves into the power of the mind and the importance of mental fortitude in achieving personal goals.
• Goggins and Huberman discuss the role of mental resilience and internal dialogue in overcoming obstacles.

"The brain is the most powerful weapon in the world."

• Goggins emphasizes the unparalleled power of the mind in overcoming challenges and achieving success.

"Once you figure out your brain, you become unstoppable to almost anything."

• This quote highlights the limitless potential unlocked through understanding and harnessing the power of the mind.

• David Goggins emphasizes the importance of self-improvement through self-examination and hard work, rather than relying on natural talent or external validation.
• He discusses the necessity of creating a resilient mindset to overcome personal challenges and the importance of understanding one's own mind to achieve success.
• Goggins stresses that many people are misunderstood because they are judged by those who have not taken the time to better themselves.

"For you to be a piece of shit and come out of that, you don't just come out of it. You spend decades studying your mind and the human mind on how it functions."

• Goggins highlights the long, difficult process of self-improvement and understanding one's mind, which is essential for overcoming negative past behaviors.

• Goggins discusses the balance between giving to others and maintaining personal growth, emphasizing the importance of not sacrificing self-development for external validation.
• He acknowledges the criticism he receives but remains focused on his journey and the boundaries he sets to protect his growth.

"I'm going to give you as much of myself as I can, except I'm going to stop right at the line that if I were to cross it is going to prevent me from continuing to build myself."

• This quote underscores the importance of maintaining personal boundaries to ensure continued self-improvement and authenticity.

• Goggins shares his experiences with physical challenges and surgeries, illustrating his belief that mental strength is more crucial than physical ability.
• He describes his dislike for running, using it as a metaphor for willpower and mental resilience.

"I hate doing it more than anything. Hence the willpower."

• Goggins uses his disdain for running to demonstrate the power of willpower and the importance of pushing through discomfort to achieve personal growth.

• Goggins introduces the idea of "capped success," where financial gain is secondary to maintaining the willpower and mental resilience he has developed.
• He explains that engaging in challenging activities, like smokejumping, helps preserve his willpower and prevent complacency.

"I've ruined the exact thing I worked on my entire life... this willpower that you have, because I do have a willpower that I have never seen in anybody in my life."

• This quote highlights the significance of preserving one's mental resilience and the dangers of becoming complacent in success.

• Goggins values authenticity and honesty, particularly in interactions with others, emphasizing the importance of being true to oneself.
• He shares his belief that many people fail to be authentic because they have not done the necessary internal work.

"Who I am and who I say I am, I am. No more lies. No more skirting the truth."

• This reflects Goggins' commitment to authenticity and the fulfillment that comes from being genuinely oneself.

• Goggins and Huberman discuss the concept of inner dialogue, emphasizing the importance of engaging in honest conversations with oneself.
• They highlight the necessity of introspection and self-reflection to understand one's true desires and motivations.

"You're talking about actions. Not talking about perceptions. You're not talking about what you believe happened. You know it happened."

• This underscores the importance of actions reflecting true self-awareness and understanding, rather than perceptions or beliefs.

• Goggins advocates for embracing failure as a necessary step toward success, emphasizing the importance of learning how to fail properly.
• He stresses that understanding and confronting one's fears is crucial for personal growth and development.

"I taught myself how to fail. And people like, that's so depressing. Is it?"

• This quote illustrates the transformative power of embracing and learning from failure as a pathway to success.

• Huberman introduces the concept of the unconscious mind as a supercomputer that controls much of our behavior, highlighting the importance of understanding its influence.
• Goggins' introspective practices are presented as a way to access and understand the unconscious mind.

"The supercomputer of the brain is the unconscious mind. It's the part of our mind that's controlling most everything."

• This emphasizes the significance of introspection in gaining control over the unconscious influences on our behavior.

• Goggins describes his daily practice of introspection as essential for personal growth, using the metaphor of painting a new masterpiece each day.
• He emphasizes the importance of blocking out distractions to focus on self-exploration and understanding.

"Every day, I'm painting Mona Lisa. Every day. And but it's a different one."

• This metaphor highlights the continuous and evolving nature of self-improvement and the importance of daily introspection.

• Goggins acknowledges that his approach to life and self-improvement is often misunderstood by others, who may not have undertaken similar internal work.
• He stresses the importance of staying true to oneself, despite external misunderstandings or criticisms.

"That's why I'm misunderstood because I'm speaking from the dungeon."

• This quote reflects the challenges of being misunderstood and the importance of authenticity in the face of external judgment.