Have you ever been in a scenario where you felt like you were finished? Whether it be physically, mentally or emotionally? Or maybe it’s all three. Think about a time where you quit in your life. Maybe it was during a workout and you felt like you couldn’t continue and as a result gave up in that moment. Maybe you have went for job interview after job interview and been unsuccessful and are running out of steam to continue, maybe asking yourself if its not meant to be and if you should pursue something different. Maybe you have been trying to enter the entrepreneurial space and idea after idea seems to be coming up short. Whatever the scenario is, giving up and calling it quits begins in the mind. It is our mind which gives our body the permission to give up in the first place. However what if I told you that in the moment when your mind is screaming at you to stop… you’ve only maxed out 40% of your potential!
Introduce David Goggins – an ex-Navy SEAL who is widely known for his mental and physical grit. Many consider him to be one of the toughest men on Earth. Goggins stands for self-discipline, self-accountability, and the pursuit of challenging activities that push us out of our comfort zones. Through his life experiences and ventures, Goggins popularised the 40% Rule – the idea that when you’ve “hit the wall,” you’ve only really tapped into about 40% of what you’re truly capable of.
Sounds crazy right? This means that the people unaware of this mental principle are walking around life using less than half of their potential. However in their mind they feel they are doing their best on a day to day basis, which is dangerous, as they actually have soo much more to give. All because they have not shifted their mindset and tried to break past their self imposed limits.
Now let’s discuss how you can change your mindset and unlock your 60%.
The 40% Rule
Goggins came across this rule the hard way — from being an ex-Navy SEAL who endured brutal training, to running multiple ultra-marathons, and becoming the go-to guy for anything and everything motivational to help people push through challenges. He realized that when you hit your breaking point, whether physically or mentally, your mind is the first to tell you to stop — that enough is enough. This makes sense, as the brain is wired for comfort and survival… not greatness.
Which means this is NOT your true limit!
The 40% rule should be implanted in your mind to remind you that when you think you are done you still have another 60% left in the tank if you are willing to push through the pain. This can be applied to every aspect of your life and all tough situations whether it be fitness, business, life or literally anything.
This is something I’ve personally adopted in my own life, and I can honestly say that my results, discipline, and mental toughness have increased tenfold. I’ve learned to push past the limits my mind tells me I have — and create my own. It’s proven to me that I’m more capable than I ever thought. If you’re a young man reading this, understand that you’re in one of the most crucial stages of your life — the stage where you’re building yourself and setting the tone for your future. This is the best time to develop strong habits, a powerful mindset, and unwavering confidence.
Unfortunately many play it safe during this time and don’t truly tap into their potential, because as something gets tough, their mind tells them to quit. The 40% rule is something which can help you change this, and if you can start applying it to your life it will allow you to push through your minds resistance and that’s where true growth begins.
Just so that we are on the same page, lets quickly go over some examples of how easy it can be to adopt into your life:
You’re at the gym, on the bench press (or any exercise) and you do 10 reps, your mind tells you your tired and you finish your set. What if you could have done 15? Push through the pain, that’s where strength is built.
Let’s say you are working on something, maybe your business, studying for an exam or a project. You have been at it for a few hours and feel your mind getting distracted and you tell yourself that’s enough for the day. What if you could have done another hour and made some real progress? You didn’t stop and kept building a little longer.
Adaptation
Let’s go over some ways we can instil the 40% rule into your mind so that you are aware in the moment and can apply it proactively.
Firstly understand your breaking point. I want you to think about it as it is happening, as your mind is telling you that you are tired and can’t go on any longer, this is your cue to fight back, continue pushing and not give in to the comfort of your mind. The beauty of this is that every time you do this you prove yourself right and create a new limit in your mind. One that looks for breakthroughs and not excuses. Once you recognise the problem it is much easier to solve it.
Secondly, start small and build as you go on. Add one more rep to your set at the end when you think can’t do any more. Add one more hour to your business or work which needs to be done. Give it one more try with the hopes that you will get it right. Habits shift and change once you begin applying small and practical changes to your routine. Once you do it a few times, you will begin building your discipline and become a much stronger mental and physical being.
Thirdly, Understand that discomfort is not always a bad thing and in most cases if we want to progress or level up we must be in a state of discomfort as this allows us to grow. Our mind wants comfort, but this is usually not the correct path to growth. Lean in to the pain and struggle slightly and allow yourself to break through the boundaries your mind has set.
Conclusion
This is not just a motivational spiel – and please don’t take it fully as such. The 40% rule is a self challenge to redefine what you think is possible. Whenever you feel like quitting or giving up, you’re only at 40% of your true potential. Your mind is telling you to stop? That’s the enemy leading you to comfort and an average life. But you don’t want to be average, you want to be the best you can be. Whatever setting you are in – the gym, your business, your personal life – Lean in to the struggle. Why? Because you always have more to give. Always!