Can't Hurt Me

40%法则：突破你的极限

First, let's look at the 40% Rule.

Goggins talks about this idea that when your mind tells you you're done, you're actually only 40% done. 你的身体和思想还远没有达到极限。

当你感到精疲力竭、想要放弃的时候，这恰恰是你挖掘自身潜力的最佳时机。"Can't Hurt Me" 这本书的核心理念之一就是挑战自我设限，不断突破舒适区。

Goggins 通过自身经历，如海豹突击队训练，证明了人类的潜力远超想象。即使在极度疲惫、寒冷和睡眠不足的情况下，他依然能够找到额外的能量储备。

应用：下次锻炼想放弃时，再多做5次；工作卡住时，再坚持15分钟。你会惊讶于自己的潜力。逐步建立“精神老茧”。

责任镜：直面自我，承担责任

Secondly, it is important to understand the concept of the accountability mirror.

Goggins describes holding himself accountable by looking in the mirror and facing his insecurities and shortcomings head-on. 直面自己的不足和缺点。

他会在便利贴上写下目标，贴在镜子上，每天强迫自己面对。"Can't Hurt Me" 强调了自我问责的重要性，这是实现目标的关键。

例如，你想减肥，就在镜子上写下具体目标：“3个月内减掉20磅”、“每周锻炼5次”、“不喝含糖饮料”。每天看到这些目标，你就无法逃避。

应用：写下目标和具体行动，贴在常见的地方，如浴室镜子、冰箱。时刻提醒自己，并对自己负责。

夺取灵魂：超越自我，追求卓越

Another important concept is "Taking Souls."

Now, this isn't about being aggressive or mean. It's about outperforming your competition, and more importantly, outperforming your former self. 这不是要你变得咄咄逼人或刻薄，而是要你超越竞争对手，更重要的是，超越过去的自己。

Goggins 在 BUD/S 训练中，通过“You can't hurt boat crew two!”的口号，激励团队超越自我，证明自己的能力。"Can't Hurt Me" 鼓励我们不断挑战自我，追求卓越。

例如，在工作中竞争晋升时，不要关注别人，而是专注于超越自己的工作期望，做到无可替代。

应用：专注于超越自我，设定新标准，突破自己的极限。

分解：化整为零，逐个击破

The author suggests a method called "compartmentalizing" to deal with overwhelming challenges.

This involves breaking down a large task into smaller, manageable chunks and focusing on one piece at a time. 将大任务分解成更小、更易于管理的块，一次专注于一个部分。

例如，写100页的报告，可以分解为：第一天：研究；第二天：大纲；第三天：写引言。通过专注于每个小步骤，使整体任务不那么令人生畏。

Goggins 在 "Can't Hurt Me" 中强调了专注的重要性，这有助于我们克服看似不可能完成的任务。

应用：将大目标分解为小任务，逐个击破，降低难度。

拥抱失败：从失败中学习，不断成长

Goggins emphasizes that failure is not the end, but rather an opportunity to learn and grow.

He calls it the "Empowerment of Failure." He encourages you to conduct an "After Action Review" after every failure, analyzing what went wrong, what you learned, and how you can improve. 他称之为“失败的赋能”。他鼓励你在每次失败后进行“事后回顾”，分析哪里出了问题，你学到了什么，以及如何改进。

例如，为比赛训练却没有达到目标时间，不要气馁，分析训练过程：是否足够努力？休息是否充足？营养是否合理？利用这些信息调整方法，再次尝试。

"Can't Hurt Me" 告诉我们，失败不是终点，而是学习和成长的机会。

应用：将失败视为老师，进行事后回顾，总结经验教训，不断改进。

持续改进：每天进步一点点

What surprised me most about Goggins' approach is his relentless focus on self-improvement.

He's about the constant, daily grind of pushing yourself to be better than you were yesterday. 他关注的是每天不断地努力，让自己比昨天更好。

"Can't Hurt Me" 强调了持续进步的重要性，而不是追求快速修复或轻松取胜。

将挑战视为成长的机会，测试自己的极限，发现自己的真正能力。

应用：专注于每天的进步，不断挑战自我，追求卓越。

日程安排：掌控时间，掌控人生

Goggins talks about scheduling every aspect of your day.

It's not just about time management; it's about maximizing your potential by eliminating wasted time and focusing on what truly matters. 这不仅仅是时间管理；这是关于通过消除浪费的时间和专注于真正重要的事情来最大化你的潜力。

通过以 15 或 30 分钟为单位安排你的一天，你可以消除那些浪费时间的事情，并将你的精力分配给你的优先事项。"Can't Hurt Me" 提醒我们，时间是宝贵的资源，需要合理利用。

例如，跟踪你一周的日常活动。你会惊讶地发现你在社交媒体、无意识浏览或低效会议上花费了多少时间。

应用：接下来的一周，跟踪你如何花费时间。然后，创建一个优先考虑你的目标的计划，无论是工作、锻炼、学习新技能还是与亲人共度时光。

心理盔甲：打造强大的内心

Goggins emphasizes the importance of having an "armored mind."

This isn't about being emotionless; it's about developing mental resilience so that external factors and negative self-talk don't derail you. 这不是要你变得没有情感；而是要培养心理韧性，以便外部因素和消极的自我对话不会让你偏离轨道。

例如，你正在工作中面临困难的情况，例如重要的演示或具有挑战性的谈判。你不让焦虑和自我怀疑蔓延，而是使用可视化和积极的自我对话等技巧来保持专注和自信。你已经建立了自己的精神盔甲，所以你准备好应对压力。

"Can't Hurt Me" 强调了心理韧性的重要性，这是应对挑战的关键。

应用：练习正念和冥想，以更加了解你的思想和情绪。发展积极的肯定，以对抗消极的自我对话。并且，最重要的是，不断地把自己推出舒适区，以建立精神韧性。

饼干罐：储存成功，汲取力量

Another important concept is what Goggins calls "The Cookie Jar."

This is a mental repository of all your past accomplishments and challenges you've overcome. It's a reminder of your strength and resilience that you can draw upon when facing new difficulties. 这是你过去所有成就和你克服的挑战的心理仓库。它提醒你，在面对新的困难时，你可以利用自己的力量和韧性。

例如，你即将尝试具有挑战性的事情，例如公开演讲或困难的身体壮举。你可能会开始怀疑自己。但是然后你进入你的“Cookie Jar”并记住过去你成功的所有时间，你克服的所有障碍。这给了你前进的信心。

"Can't Hurt Me" 鼓励我们建立自己的“Cookie Jar”，从中汲取力量和信心。

应用：创建一个“Cookie Jar”，记录你的成就，无论大小。不仅包括成功，还包括你面临的挑战以及你如何克服它们。当你情绪低落或面临新的障碍时，重新访问你的“Cookie Jar”以提醒自己你的力量和能力。

自律：坚持不懈，持之以恒

Goggins emphasizes that motivation is fleeting, but discipline is what sustains you.

It's about developing habits and routines that keep you on track, even when you don't feel like it. 这是关于养成习惯和惯例，即使在你不想做的时候也能让你保持正轨。

例如，你想养成规律的锻炼习惯。你不依赖于可能会减弱的动力，而是创建一个时间表并坚持下去，不管你感觉如何。你建立了纪律，随着时间的推移，锻炼成为一种习惯，而不是一件苦差事。

"Can't Hurt Me" 强调了纪律的重要性，这是长期成功的关键。

应用：不要依赖动力，而是建立习惯和纪律，坚持执行。

找到你的“为什么”：明确目标，坚定信念

What surprised me is the emphasis on finding your "Why."

Goggins emphasizes that you need a powerful, deeply personal reason for pursuing your goals. This "Why" will fuel you when things get tough. Goggins 强调你需要一个强大的、深刻的个人理由来追求你的目标。这个“为什么”会在事情变得艰难时为你提供动力。

"Can't Hurt Me" 告诉我们，找到自己的“为什么”至关重要，这是我们前进的动力源泉。

将目标与你的核心价值观和目标联系起来。而不仅仅是设定肤浅的目标。

应用：下次你设定目标时，问问自己，“为什么这对我来说很重要？”将它与比你更大的东西联系起来，这将驱使你继续前进，即使你遇到挫折。

• 40% Rule: When your mind says you're done, you're only 40% done. Tap into that extra 60%.
• Accountability Mirror: Face your insecurities and goals daily using Post-it notes on a mirror.
• Taking Souls: Outperform your former self and push beyond perceived limits.
• Compartmentalizing: Break down large tasks into smaller, manageable chunks.
• Empowerment of Failure: Use failure as a learning opportunity; conduct "After Action Reviews."
• Scheduling: Maximize potential by eliminating wasted time; schedule in 15- or 30-minute blocks.
• Armored Mind: Develop mental resilience through mindfulness, affirmations, and pushing comfort zones.
• The Cookie Jar: A mental repository of past accomplishments to draw upon during challenges. Book: "Can't Hurt Me"
• Discipline over Motivation: Develop habits and routines that keep you on track.
• Find Your "Why": Connect goals to core values and purpose for sustained drive. Book: "Can't Hurt Me"
• Constant Self-Improvement: Focus on daily growth, not quick fixes. Book: "Can't Hurt Me"
• Book: "Can't Hurt Me" is about fundamentally changing.

• Individuals seeking extreme self-improvement: "Can't Hurt Me" is not for the faint of heart. It's for those who want to push their limits, both physically and mentally, far beyond what they thought possible.
• People facing significant challenges: Goggins' story and methods offer powerful tools for overcoming adversity, whether it's a personal struggle, a professional setback, or a major life obstacle. "Can't Hurt Me" provides inspiration.
• Athletes and fitness enthusiasts: While not a training manual, "Can't Hurt Me" provides a mindset shift for athletes looking to enhance their mental toughness and push past perceived physical limitations. The 40% rule is a core concept.
• Those feeling stuck or complacent: If you feel like you're not living up to your potential, "Can't Hurt Me" offers a roadmap for breaking free from self-imposed limitations and embracing discomfort.
• Individuals interested in mental toughness: The book delves deep into the psychology of resilience, discipline, and self-accountability. "Can't Hurt Me" is a masterclass in building an "armored mind."
• Anyone seeking motivation and inspiration: Goggins' extraordinary life story is inherently motivating, demonstrating the power of the human spirit to overcome incredible odds. "Can't Hurt Me" is good.
• Readers interested in Navy SEALs or extreme endurance events: While not solely focused on these topics, Goggins' experiences in these arenas provide context for his philosophy. "Can't Hurt Me" offers a glimpse into these worlds.
• People who need to build discipline: "Can't Hurt Me" emphasizes that motivation is fleeting, but discipline sustains you. This book will resonate with individuals who want to build lasting habits.

How does the 40% Rule work in David Goggins's Can't Hurt Me?

• Limited Potential: The 40% Rule is a concept where you only tap into 40% of your maximum capability, and there's still 60% left.
• Practical Application: Pushing past perceived limits allows you to access untapped reserves of energy and performance, like running further than you thought possible.
• Psychological Mechanism: This rule exploits the brain's natural tendency to conserve energy and avoid discomfort, creating a mental barrier.

What are practical applications of The Accountability Mirror, according to Can't Hurt Me?

• Self-Assessment: The Accountability Mirror is a tool for self-reflection where you honestly assess your shortcomings and goals by looking at yourself in the mirror.
• Visual Reminder: Writing goals and challenges on sticky notes and placing them on the mirror serves as a constant reminder and motivator.
• Behavioral Change: This practice promotes self-awareness and personal accountability, driving you to take ownership of your life.

How does David Goggins describe Taking Souls in his book, Can't Hurt Me?

• Competitive Mindset: Taking Souls is a mindset where you use your competitor's negativity and doubt as fuel to push yourself harder.
• Mental Domination: When a competitor gives up or shows weakness, you mentally 'take their soul' by outperforming them.
• Psychological Warfare: This tactic strengthens your resolve and weakens your opponent's, giving you a psychological edge.

How does the Cookie Jar concept work in David Goggins's Can't Hurt Me?

• Mental Resilience: The Cookie Jar is a mental collection of past victories and hardships overcome, used to draw strength during challenging times.
• Positive Reinforcement: Remembering past successes, like completing a difficult race or overcoming a personal obstacle, serves as 'cookies' in the jar.
• Cognitive Reframing: This technique builds mental toughness by reminding you of your ability to persevere and succeed.

In Can't Hurt Me, what role does Armoring the Mind play in personal development?

• Mental Fortitude: Armoring the Mind involves building mental resilience through repeated exposure to discomfort and challenges.
• Stress Inoculation: By intentionally subjecting yourself to difficult situations, you develop a mental 'armor' that protects you from stress.
• Adaptive Capacity: This process strengthens your ability to cope with adversity and maintain focus under pressure.

How does Can't Hurt Me portray the significance of being Uncommon Amongst Uncommon?

• Elite Performance: Uncommon Amongst Uncommon is about striving to be exceptional even among high achievers.
• Setting New Standards: It involves pushing beyond the standards of typical high performers and setting new benchmarks of excellence.
• Continuous Improvement: This mindset fosters a relentless pursuit of self-improvement and a desire to be the best of the best.

According to Can't Hurt Me, how does David Goggins view The Empowerment of Suffering?

• Growth Through Adversity: The Empowerment of Suffering is the idea that embracing and learning from suffering can lead to personal growth.
• Character Building: Facing and overcoming difficult experiences builds resilience, character, and a deeper understanding of oneself.
• Transformative Experience: This perspective transforms suffering from a negative experience into a catalyst for positive change.

What is the What's Next? Mentality, as described in David Goggins's Can't Hurt Me?

• Future Orientation: What's Next? Mentality is a forward-looking approach that focuses on continuous improvement and seeking new challenges.
• Maintaining Momentum: After achieving a goal, immediately asking 'What's Next?' prevents complacency and maintains momentum.
• Growth Mindset: This mindset drives a constant pursuit of growth and prevents stagnation by always seeking the next level of achievement.