What techniques does Goggins use to build willpower?

David Goggins builds willpower through several specific techniques, which are primarily centered around embracing discomfort and persisting in tasks he initially dislikes. Below are the key techniques he uses:

1. Consistent Effort in Discomfort: Goggins emphasizes doing things he doesn't want to do. This consistent effort in uncomfortable situations strengthens his willpower by enlarging the anterior mid cingulate cortex, a brain area associated with willpower and resilience 1.

2. Repetition of Challenging Tasks: He engages in small, consistent actions that contribute to a larger goal. Over time, this accumulation of effort leads to a transformation in identity and a profound increase in mental fortitude 2.

3. Acceptance of Suffering: Goggins views suffering as a necessary component for personal growth. By confronting and moving through suffering, individuals can discover deep insights into their selves and capabilities 3.

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     1

     Willpower and Growth

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     2

     Unyielding Willpower

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     3

     Willpower Through Suffering

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     4

     The Cost of Comfort

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     5

     Willpower and Friction

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     6

     Unlocking Your Potential

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4. Avoiding Comfort: He actively avoids becoming too comfortable because he believes that comfort stifles personal growth. Friction and challenges are essential for developing mental resilience 4.

5. Embracing the "Suck": Goggins frequently stresses the importance of embracing the most unpleasant and difficult aspects of tasks—what he calls "the suck." This helps cultivate strong willpower by regularly exposing oneself to challenges rather than avoiding them 5.

6. Intentional Practice of Hard Tasks: Deliberately practicing tasks that are hard or undesirable helps to build willpower. This practice not only enlarges willpower-related brain structures but also instills a deep sense of self-knowledge and perseverance 6.

Overall, Goggins's approach to building willpower is about seeking challenges and facing them head-on, understanding that true growth and potential are unlocked through constant self-confrontation and perseverance.