10 Lessons from Can't Hurt Me by David Goggins

In Can't Hurt Me, David Goggins shares his extraordinary life story, full of immense hardships and his journey to transform himself into one of the most resilient individuals. Drawing from his experiences as a Navy SEAL, ultramarathon runner, and motivational speaker, Goggins reveals powerful lessons on pushing beyond your limits and conquering mental and physical obstacles. Below are 10 key takeaways from his book:

1. Embrace the “Cookie Jar” Mentality

Goggins introduces the concept of the "cookie jar"—a mental tool where you keep a collection of your past victories and triumphs. Whenever you're feeling down, you can reach into your "cookie jar" and remind yourself of how you've overcome obstacles in the past.

Takeaway: Draw on your past successes to fuel your perseverance during tough times.

2. Callous Your Mind

Just as callouses form on your hands from repeated physical exertion, you can build mental toughness through facing discomfort and challenges. By deliberately putting yourself in uncomfortable situations, you strengthen your mind and increase your resilience.

Takeaway: Embrace discomfort to build a tough, unbreakable mindset.

3. The 40% Rule

According to Goggins, when your mind tells you you're done, you're really only at 40% of your potential. This rule is about pushing past the mental barriers that prevent you from reaching your full capabilities.

Takeaway: When you think you’ve hit your limit, you still have much more to give—push past your mental thresholds.

4. Taking Souls

One of Goggins’ famous philosophies is "taking souls." This refers to outworking those around you when they doubt your abilities. It’s about proving people wrong, but more importantly, proving to yourself that you’re capable of more than they or you think.

Takeaway: Use the doubt of others as fuel to push yourself to new heights.

5. The Power of Accountability

Goggins emphasizes the importance of personal accountability. No one else is responsible for your success or failure—it's entirely up to you. Holding yourself accountable is the key to achieving anything.

Takeaway: Take full responsibility for your actions and outcomes—there are no excuses.

6. Be Uncommon Among the Uncommon

Goggins pushes for excellence, even when you’re already operating at a high level. He speaks about striving to be the best among the best, not just meeting the standard but surpassing it.

Takeaway: Strive for greatness, even when you’re already exceptional—never settle for mediocrity.

7. Breaking the “Goggins” You Think You Know

Goggins talks about how he had to redefine who he was. At various points in his life, he had to break down the mental constructs that were limiting him, often starting from scratch.

Takeaway: Continually redefine and challenge your identity to grow beyond self-imposed limitations.

8. Conquer Your Inner Enemy

Goggins speaks about battling your own mind, the inner voice that tells you to quit when things get hard. Conquering this enemy is critical to unlocking your potential.

Takeaway: Silence your inner doubts and push forward with determination.

9. Visualization and Mental Rehearsal

Before undertaking challenging feats, Goggins emphasizes the importance of visualizing success. He suggests mentally rehearsing your actions and responses to adversity, so you're prepared when the real challenge comes.

Takeaway: Visualize your success and mentally prepare yourself for obstacles ahead.

10. Use Pain as a Motivator

Throughout the book, Goggins talks about how pain, both physical and emotional, can serve as a powerful motivator. Instead of avoiding it, use it to fuel your pursuit of greatness.

Takeaway: Embrace pain as a tool for growth and strength—it can be a powerful catalyst for change.

Can't Hurt Me is a compelling narrative of Goggins’ life journey and the mental and physical battles he has overcome. The book encourages readers to face their fears, confront their weaknesses, and push through the limits they believe they have. It is a blueprint for developing unbreakable mental toughness and achieving the impossible.