Feel Like Giving Up? Use The Cookie Jar Method by David Goggins

Summary

This motivational video highlights how life’s challenges can drain our motivation, but encourages pushing through by using the 'Cookie Jar' method, a mental technique created by David Goggins. Drawing inspiration from past achievements, the Cookie Jar fuels perseverance even when facing exhaustion or self-doubt. The video shares Goggins' personal story of completing a 100-mile race under extreme conditions and how reflecting on past successes helped him endure. The message emphasizes resilience, the power of small victories, and knowing when to rest for long-term health.

Takeaways

• 💡 Life is full of challenges, from academic struggles to relationship issues and personal setbacks.
• 🧠 Our minds naturally avoid discomfort, leading us to give up when faced with adversity, but we often have more energy left to push through.
• 💪 The Cookie Jar method helps tap into this extra energy by recalling past achievements and overcoming failures to fuel current perseverance.
• 🏃‍♂️ David Goggins, a retired Navy SEAL and ultra-endurance athlete, created the Cookie Jar method, using it to achieve incredible physical feats.
• 🎯 Goggins used the Cookie Jar to mentally push through extreme pain and exhaustion during a 100-mile race with no preparation.
• 🍪 The Cookie Jar contains your personal victories—both big and small—that you can draw on during tough times to keep moving forward.
• 📝 To use the Cookie Jar, make an inventory of past successes and challenges you've overcome, no matter how small.
• 🚶‍♂️ Even simple tasks like doing chores can serve as 'cookies' when you need motivation, showing that progress happens in all forms.
• 🔄 Balance is key: while the Cookie Jar helps overcome mental resistance, it's essential to recognize when your body needs rest and recovery.
• 🔥 Over time, using the Cookie Jar will build mental toughness, transforming 'impossible' goals into achievable ones.

Q & A

What is the central message of the script?

The central message of the script is about perseverance and using past victories or overcoming hardships to fuel motivation during difficult times. It introduces the 'Cookie Jar' method, created by David Goggins, as a way to push through mental resistance by recalling previous successes.

What is the Cookie Jar method and who created it?

The Cookie Jar method, created by retired Navy SEAL David Goggins, involves tapping into memories of past achievements and overcoming obstacles to fuel motivation when facing challenges. It's a mental strategy to remind oneself of personal victories in order to keep going.

How did Goggins come up with the Cookie Jar method?

Goggins came up with the Cookie Jar method during a 100-mile race he participated in with no prior training. Exhausted and in pain, he remembered past challenges he had overcome, which gave him the mental strength to keep going and finish the race. This mental shift helped him push through his physical limits.

What inspired Goggins to run the 100-mile race?

Goggins was inspired to run the 100-mile race to raise money and awareness for the Special Operations Warrior Foundation, a non-profit that provides scholarships to the children of fallen Special Ops soldiers.

What physical and mental challenges did Goggins face during the race?

Goggins faced severe exhaustion, painful blisters, bloody urine, and diarrhea during the race. Mentally, he questioned his ability to continue, especially after reaching mile 70, when he felt completely drained. Despite this, he pushed forward by recalling past victories using the Cookie Jar method.

What lesson does Goggins' story teach about motivation and perseverance?

Goggins' story teaches that we often have more mental and physical endurance than we realize, and by tapping into our past successes or challenges, we can push past mental resistance. It highlights the importance of persistence even when facing seemingly insurmountable obstacles.

How can the Cookie Jar method be applied to everyday challenges?

The Cookie Jar method can be applied to everyday challenges by recalling small victories or times when we've overcome difficulties. Whether it's studying longer, working on personal goals despite being tired, or doing something we don’t feel like doing, remembering our past achievements can provide the motivation to keep going.

Why is it important to set limits and listen to your body, according to the script?

While perseverance is important, the script emphasizes the importance of recognizing when the body is giving serious warning signs, like physical pain or exhaustion. Taking breaks and knowing when to stop are necessary to maintain long-term health and avoid serious injury.

What role does rest play in the message of the video?

Rest is considered productive in the script, as it helps prevent burnout and physical harm. While mental endurance is important, the video stresses the need to listen to your body and set limits to ensure long-term health and sustained performance.

How can someone start using the Cookie Jar method?

To start using the Cookie Jar method, one should make an inventory of past successes and life obstacles they've overcome, no matter how small. By writing these down, they create a mental 'cookie jar' that they can draw from when they face challenges and need motivation.

Outlines

00:00

💪 Overcoming Struggles and Tapping Into Hidden Strength

Life is filled with various challenges, from failing classes to job stress and relationship issues. It's difficult to stay motivated, as our minds naturally seek comfort. However, even when we feel like giving up, we usually have more strength left in us than we realize. The key to unlocking this strength lies in pushing through mental resistance. David Goggins, a retired Navy SEAL and ultra-endurance athlete, created a concept called 'The Cookie Jar' to help him persist through the toughest moments. His incredible feats, like setting a Guinness World Record for pull-ups and running ultra-marathons, were fueled by this method. Goggins' journey and the creation of 'The Cookie Jar' began when he set out to run the Badwater 135, the world’s toughest foot race, with barely any preparation.

05:01

🏃‍♂️ The Story Behind David Goggins’ 'Cookie Jar' Method

Goggins wanted to raise money for the Special Operations Warrior Foundation, a non-profit that provides scholarships for the children of fallen soldiers. To do so, he aimed to run the Badwater 135. However, without proper training and preparation, he embarked on a 24-hour race to run 100 miles, a prerequisite to qualify for Badwater. Although Goggins was fit from his Navy SEAL training, he was not a runner, and his body soon started to fail him. By mile 70, his legs were in agony, and he was experiencing severe physical distress. Despite the bloody mess his body had become, Goggins recalled past victories and found the emotional strength to keep going. He eventually completed the 100 miles, thanks to the mental resilience he cultivated through his Cookie Jar.

🍪 What is the Cookie Jar and How Can You Use It?

The 'Cookie Jar' is a mental inventory of past achievements and obstacles that have been overcome. By recalling these moments during times of struggle, one can gain the motivation to push forward. This concept isn't just for running ultra-marathons; it can be applied to everyday tasks like studying longer, working on a side project, or even exercising when you're not feeling up to it. Goggins’ story shows that the Cookie Jar can provide the extra push needed to go beyond what seems possible. To create your own Cookie Jar, you need to make a list of your personal victories, both big and small, and use them as reminders to fuel your future successes.

📝 How to Build Your Own Cookie Jar for Mental Toughness

To effectively use the Cookie Jar, you need to start by writing down all the obstacles you've overcome and achievements you've made. This could be anything from overcoming fear or shyness to completing daily chores when you didn't feel like it. Everyone has faced challenges, and recalling these victories can help during moments of difficulty. However, it's also important to recognize when to stop. When your body starts showing signs of exhaustion, like Goggins experienced with bloody urine and diarrhea, it's essential to listen and take a break. Success requires balance between pushing limits and respecting your body's needs.

🧠 How to Use the Cookie Jar to Fuel Success

Once you’ve created an inventory of your past successes, the next step is to actively use them during moments of struggle. Whenever you're feeling like giving up, visualize reaching into your Cookie Jar and pulling out one of these memories. This mental exercise can reignite your motivation and help you continue pushing forward. Over time, consistently tapping into your Cookie Jar can build mental toughness, turning seemingly impossible goals into achievable ones. This practice helps you realize that you're capable of more than you initially believed, enabling you to become stronger and more resilient.

Keywords

💡Mental resistance

Mental resistance refers to the psychological barriers that prevent people from pushing forward when faced with challenges. In the video, it's described as the moment when our mind tells us to give up, like when Goggins feels exhausted during his run. Overcoming mental resistance is key to achieving success, as it often arises during difficult tasks.

💡Cookie Jar

The 'Cookie Jar' is a metaphorical concept created by David Goggins, representing a mental reservoir of past achievements and victories. In the video, the Cookie Jar is used to fuel motivation during hard times by recalling personal successes. It helps individuals push through obstacles by tapping into the emotional state of previous wins.

💡David Goggins

David Goggins is a retired Navy SEAL and ultra-endurance athlete, introduced in the video as a source of inspiration. He is known for his physical feats, including setting records for pull-ups and competing in ultra-marathons. Goggins' personal use of the Cookie Jar to fuel his resilience underpins the video's message of perseverance.

💡Ultra-marathon

An ultra-marathon is a footrace longer than the traditional marathon distance of 26.2 miles. In the video, Goggins competes in multiple ultra-marathons, demonstrating extraordinary endurance. His participation in these races, despite physical and mental exhaustion, showcases the importance of mental toughness.

💡Badwater 135

Badwater 135 is known as the world's toughest foot race, covering 135 miles in extreme heat across Death Valley. Goggins aims to qualify for this race to raise money for a charity. This challenge represents one of the seemingly impossible tasks that Goggins takes on, reinforcing the theme of pushing limits.

💡Special Operations Warrior Foundation

The Special Operations Warrior Foundation is a nonprofit organization providing scholarships to the children of fallen Special Ops soldiers. Goggins' desire to raise awareness and funds for this foundation motivates him to run the Badwater 135. The foundation's mission ties into Goggins' personal drive for self-sacrifice and determination.

💡Physical endurance

Physical endurance is the ability to sustain prolonged physical effort. In the video, Goggins' endurance is tested during his 100-mile race, where his body endures extreme fatigue and injury. The theme of enduring physical pain is central, as it mirrors the mental struggle individuals face in daily life.

💡Failure and setbacks

Failure and setbacks are inevitable parts of life, often seen as barriers to success. The video suggests that overcoming failures, like Goggins' struggles during his race, can fuel future victories. Recognizing and learning from these challenges is a key part of building mental resilience.

💡Motivation

Motivation is the internal drive to keep going despite challenges. The video emphasizes that motivation can wane in the face of difficulty, but by using the Cookie Jar—recalling past successes—it can be reignited. Motivation plays a critical role in sustaining effort over time.

💡Rest and recovery

Rest and recovery are important for maintaining long-term health and well-being. While the video encourages pushing past mental barriers, it also acknowledges that physical signals, like Goggins' bloody urine and exhaustion, indicate when it's necessary to stop and recover. Balancing effort with rest is crucial for sustained success.

Highlights

Life is full of struggles, and we often lose motivation when faced with discomfort.

Our minds naturally avoid uncomfortable situations, making it hard to persevere.

David Goggins, a former Navy SEAL and ultra-athlete, introduced the concept of the Cookie Jar.

The Cookie Jar method involves tapping into past achievements and overcoming challenges to fuel future success.

Goggins ran a 100-mile race to qualify for Badwater 135, the toughest foot race, despite no preparation.

At mile 70, Goggins was physically broken but drew strength from memories of overcoming past challenges.

The Cookie Jar can help anyone push through mental resistance, whether studying, working, or exercising.

Making an inventory of past achievements and obstacles conquered is key to creating your personal Cookie Jar.

Even small victories, like completing chores when you didn't feel like it, can be part of your Cookie Jar.

Our bodies and minds have limits, and it's crucial to know when to rest rather than pushing too far.

Drawing inspiration from past successes helps build mental toughness over time.

Rest is productive, and ignoring physical signs to stop can be harmful.

Each challenge we face offers a chance to dig into our Cookie Jar and find renewed strength.

The Cookie Jar transforms the feeling of 'impossible' into 'I can do this.'

Building resilience through the Cookie Jar leads to better mental toughness and greater achievements.

Transcripts

Let's be real.

Life is full of struggles.

You might be failing a class.

Your job might be stressful.

You might have relationship problems.

Or it could simply be that you're not improving as fast as you'd like.

I know how hard it can be, to keep the motivation to persevere.

Our minds simply don't want us to be in an uncomfortable situation, that's why we give

up and shy away from it.

But even when our minds are telling us that we should call it a day, we usually have more

fuel left in the tank.

We just have to tap into this fuel.

So what can you do to keep on going?

How can you push past that mental resistance?

The solution is The Cookie Jar.

The Cookie Jar was created by a guy called David Goggins.

Goggins is a retired Navy SEAL, who has competed in more than sixty ultra-marathons, triathlons,

and ultra-triathlons.

All while also setting new course records and regularly placing in the top five.

Furthermore he's a former Guinness World Record holder for completing over 4000 pull-ups in

seventeen hours.

He's known to be one of the toughest men alive.

He used his Cookie Jar to fuel all of these achievements and continues to use it, to fuel

his new successes, to this very day.

Before I explain how to use it, let me tell you the story of how the Cookie Jar method

was created.

Goggins wanted to raise money for Special Operations Warrior Foundation.

It's a non-profit organization founded to provide scholarships to the surviving children

of the Special Ops soldiers killed in the line of duty.

To spread awareness and raise that money, he vowed to run Badwater 135.

However Badwater is the world's toughest foot race and not everyone is able to enter.

You have to earn your spot and requirements are sky-high.

One of them is to have multiple 100 mile races completed.

So Goggins went on to sign up for a race where you run for 24 hours straight, the goal being

to run 100 miles to qualify for Badwater.

And if you didn't know, 100 miles is basically 4 marathons in one go.

Goggins looked fit from all his SEAL training, but he was no runner.

At least not at the time.

In fact, he hadn't run more than a mile in the 6 months prior.

Another problem was that the race was in 3 days, so he had zero preparation and training.

However, he decided to go on with it anyway.

For the first few miles of the race, he felt fine and had no trouble running.

But around 25 miles in, he started questioning himself: can he actually do this?

He was feeling tired and he basically had 3 more marathons left to run.

But he kept on going.

At mile 50, his thighs felt like they were loaded with lead.

Each subtle rotation of the ankle felt like shock therapy.

Still he ran.

Not fast and not with much style, but he kept on going.

Then at mile 70, he couldn't take another step forward.

Exhausted from running 70 miles with no training, he sat down to rest.

He saw that there was bloody urine dripping down his leg, mixed with diarrhea.

He was feeling beat down and it was one of the lowest points of his life.

He kept on asking himself: "Why?"

"Why are you still doing this to yourself?"

Why did he keep on going when he should have quit five hours ago?

He then remembered this wasn't the first time he'd taken on an impossible task.

And he suddenly felt some energy build up.

He started walking slowly, step by step.

He kept on digging in his past while remembering all his previous victories.

He tapped in the emotional state that he felt during those victories and got the energy

he needed to keep on going.

His feet were still a bloody mess, full of blisters, but it gave him just enough drive

to sustain him, until the 100 mile mark.

And that's what the Cookie Jar is.

All your past achievements and failures that you overcame.

Now you might not be interested in running an ultra marathon.

However I believe you would like to be able to keep on going, even when you feel like

giving up.

That might mean studying longer, even if it's extremely boring.

It might mean working on your side-business even if you're tired.

Or it just might mean going to the gym, even if it's raining outside and you don't feel

like it.

Whatever it is, eventually there comes a point where your mind will tell you to give up and

you'll need to push back to get through it.

This is where we use our Cookie Jar and we draw inspiration from out past victories.

But first you need to make the inventory of your Cookie Jar.

So take a piece of paper and write it all out.

And don't just write down your achievement list.

Include life obstacles you overcame as well, like overcoming your shyness, conquering depression

or mastering your fear of heights, whatever.

It doesn't have to be a massive victory either.

It could be something as small as doing the dishes or taking out the thrash, when you

didn't feel like it.

Even if you're feeling low and and beat down by life right now, I guarantee you can think

of a time or two when you overcame odds and tasted success.

We all have a cookie jar inside us, because life, being what it is, has tested each one

of us.

However I'd like to point out that sometimes you need to stop whatever you're doing and

take a break.

You don't want to ignore the signs your body is giving you.

Your mind, convincing you to stop, is one thing, but when your body starts shutting

down, you should pause.

Remember: we're not wired to be active 24/7, and rest is actually productive.

So it's good to have a limit or a threshold, where once you pass it, you call it a day.

Bloody urine and diarrhea dripping down your leg is usually a good sign that your body

wants you to stop.

If you value your long term health, that is.

Now after you've set a limit for yourself and have some cookies ready in your jar, make

sure to take a bite out of the cookies, when you need to.

Whenever you face a challenge, whenever you want to give up, you open the cookie jar and

pick a cookie.

The cookie reminds you of something you overcame and how far you've come.

This is all about utilizing your past successes to fuel you to new and bigger achievements.

Digging in the cookie jar is hard at first, and it takes focus and determination.

Your mind doesn't want you to go there.

It wants to remind you that you're suffering and that your goal is impossible.

Before you stop short of your goal, dunk your fist in, pull out another cookie, and let

it fuel you!

Then get back to work.

Eventually, what will happen is you'll slowly build up your mind to be more mentally tough.

"Impossible", will turn into "I can do this".

So keep your mind from giving up, use your Cookie Jar today, and you'll become better

than yesterday.

Thanks for watching.