Podcasts > Jocko Podcast > Commitments Scare People. And This is a Commitment.

Commitments Scare People. And This is a Commitment.

By Jocko DEFCOR Network

In this episode of the Jocko Podcast, Jocko Willink addresses the challenge of making commitments, even small ones like a 30-day challenge. He criticizes the tendency to hedge commitments with qualifiers like "maybe" or "I'll try," arguing that full commitment is necessary for achieving significant growth and transformation.

Willink then provides specific commitments and actions for those participating in his Def Reset program, such as removing junk food, investing in basic exercise equipment, and adopting daily disciplines like staying hydrated, completing burpees, and prioritizing tasks. While acknowledging the difficulty, Willink affirms that fully committing to these actions will yield substantial improvements in health, fitness, and overall wellbeing.

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Commitments Scare People. And This is a Commitment.

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Commitments Scare People. And This is a Commitment.

1-Page Summary

The Psychology and Difficulty of Commitment

According to Jocko Willink, making commitments, even small ones like a 30-day challenge, can provoke anxiety due to the fear of obligation and potential failure. Willink criticizes people's tendency to hedge commitments with qualifiers like "maybe" or "I'll try," arguing that such language undermines true commitment and responsibility.

The Value and Importance of Making Commitments

Willink emphasizes that full commitment is necessary for achieving significant personal growth and transformation. Using examples like his decision to join the Navy SEALs at 18, he illustrates how wholehearted commitment enables overcoming formidable challenges. For the Def Reset, Willink states commitment without reservations is key to taking action and persevering.

Specific Commitments and Actions for Def Reset

Willink recommends several commitments and actions for Def Reset participants:

  • Remove junk food and set an early alarm to start the day with discipline (Willink's suggestion).
  • Invest in basic exercise equipment like a pull-up bar for home workouts (Willink's suggestion).
  • Commit to daily disciplines like staying hydrated, completing burpees, and prioritizing tasks (Willink's suggestion).
  • Practice focused thought, relationship exercises, and mobility stretches (Willink's recommendation).
  • Complete app-based "right now" tasks like simple workouts or stretches (Willink will provide these).

Willink affirms that fully committing to these actions, though difficult, will yield substantial improvements in health, fitness, and overall wellbeing.

1-Page Summary

Additional Materials

Counterarguments

  • Commitment can be nuanced, and qualifiers like "maybe" or "I'll try" may reflect a realistic understanding of one's limitations and external circumstances.
  • Full commitment is not always necessary or feasible for personal growth; incremental changes and flexibility can also lead to significant transformation.
  • Overemphasis on commitment without reservation can lead to burnout or neglect of other important life areas.
  • The idea that removing junk food and setting an early alarm will instill discipline may not account for individual differences in dietary needs and sleep patterns.
  • The recommendation to invest in exercise equipment might not be financially feasible for everyone and ignores the many effective forms of bodyweight exercises that require no equipment.
  • Daily disciplines like staying hydrated and completing burpees may not be suitable for everyone, especially those with certain health conditions or physical limitations.
  • The focus on individual commitment may underplay the role of social support, community, and environmental factors in achieving personal goals.
  • The assumption that fully committing to the suggested actions will yield substantial improvements may not consider the complexity of health, fitness, and wellbeing, which are influenced by a multitude of factors beyond personal commitment and discipline.

Actionables

  • Create a visual commitment board in your living space to remind you of your goals and the commitments you've made. Use a corkboard or a whiteboard to post your commitments in writing, along with any motivational quotes or images that resonate with your objectives. For example, if you're committed to running a marathon, you might pin your training schedule, a picture of the marathon's finish line, and a progress chart to track your runs.
  • Establish a "commitment contract" with a friend or family member where you both agree to hold each other accountable for your commitments. Write down specific actions you promise to take, the timeline for these actions, and the consequences for not following through. For instance, if you commit to writing a book, you might agree to send a chapter to your accountability partner every month, or donate to a charity if you miss a deadline.
  • Use technology to create personalized reminders and prompts that reinforce your commitments. Set up a series of phone alarms or calendar events with labels that reflect your commitments, such as "Drink Water Now" or "15-Minute Writing Session." You can also use habit-tracking apps not mentioned in the podcast to log your daily progress and maintain a streak of consistent action towards your goals.

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Commitments Scare People. And This is a Commitment.

The psychology and difficulty of commitment

Making commitments can be a source of anxiety for many, as Jocko Willink explains, highlighting the emotional struggle that comes with being held to obligations.

Making commitments can be nerve-wracking and scary for people, even for relatively small commitments.

Even commitments that seem minor, like a 30-day challenge, can intimidate individuals. Jocko Willink points out that the fear of obligation and the potential consequences of not meeting that commitment often causes hesitation.

People often try to hedge their commitments by using qualifiers like "maybe" or "I'll try" rather than making a firm commitment.

Willink notes that individuals commonly use hedging statements such as "maybe" and "I'll try" to mitigate the weight of their commitments. He argues that this kind of ...

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The psychology and difficulty of commitment

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Counterarguments

  • Commitments can be a source of personal growth and empowerment, not just anxiety.
  • Some individuals thrive on commitments, finding them motivating rather than intimidating.
  • The use of qualifiers like "maybe" or "I'll try" can reflect a realistic understanding of one's limitations and external uncertainties.
  • Hedging statements can be a form of self-compassion, allowing individuals to strive for goals without harsh self-judgment if circumstances change.
  • Firm commitments are not always necessary or beneficial; flexibility can sometimes lead to better outcomes in an unpredictable world.
  • Psychological barriers to commitment may sometimes serve as protective mechanisms, prevent ...

Actionables

  • You can create a "commitment contract" with yourself for small goals, where you detail the steps and rewards for achieving them. Write down a specific goal, the actions you'll take, and a reward for completing it. For example, if you want to read more, commit to reading one chapter each night and treat yourself to a favorite snack after a week of consistency.
  • Start a daily journal where you reflect on the commitments you've made and how you've honored them. At the end of each day, jot down any commitments you made, how you feel about them, and what you did to uphold them. This could be as simple as committing to drink eight glasses of water and tracking your intake.
  • ...

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Commitments Scare People. And This is a Commitment.

The value and importance of making commitments

Jocko Willink highlights the necessity of full commitment to achieve significant change and improvement in one’s life, underlining that without this level of dedication, meaningful transformation is unlikely.

Committing fully to a goal or course of action

Willink illustrates the impact of commitment on personal growth by sharing his own decision to join the Navy SEALs at the age of 18. Facing an 80% attrition rate and understanding the inherent risks, including injury or death, he underscores that this commitment was vital in realizing his aspirations. Emphasizing that by committing fully, even amidst formidable difficulties and risks, individuals can facilitate powerful and transformative changes in their lives.

Commitment forces action and perseverance

Furthering the concept, Willink espouses that the Def Reset is a testament to making oneself better by committing to improve various facets of one’s life. He suggests that merely thinking about change is not enough; it is the act of committing resolutely, without reservations or escape clauses, that propels individuals to ta ...

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The value and importance of making commitments

Additional Materials

Counterarguments

  • Commitment alone may not be sufficient for success; factors such as resources, support systems, and opportunities also play critical roles.
  • Overcommitment can lead to burnout or neglect of other important areas of life, suggesting a need for balance.
  • The concept of full commitment may not account for the necessity of flexibility and adaptability when circumstances change.
  • The idea that commitment forces action may overlook the psychological barriers that can prevent individuals from taking action even when they are committed.
  • The Def Reset program, while potentially beneficial, may not be universally applicable or effective for everyone, as individual needs and contexts vary.
  • The emphasis on commitment could undervalue the importance of strategic planning and prepa ...

Actionables

  • Create a "Commitment Contract" with yourself where you outline a specific goal, the actions you'll take, the timeline, and consequences for not following through. This could be a written document that you sign and place in a visible spot in your home. For example, if you want to improve your fitness, your contract might include working out four times a week, with the consequence of not watching your favorite TV show if you skip a session.
  • Design a "Fear-Facing Plan" that identifies a goal you're afraid to commit to, lists the fears associated with it, and outlines steps to overcome those fears. This might involve starting with small, less intimidating actions that gradually build up to the main goal. For instance, if public speaking terrifies you but you want to get better at it, start by speaking to a mirror, then to a small group of friends, and work your way up to larger audiences.
  • Implement a "Daily Deci ...

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Specific commitments and actions recommended for the Def Reset challenge

Jocko Willink details a set of commitments and actions designed to help individuals fully engage with and reap the benefits of the Def Reset challenge.

Removing obstacles to success, establishing routines, and improving well-being

Jocko Willink advocates for the importance of removing junk food from the home as part of a commitment to consuming clean fuel and avoiding sugar. He suggests setting an alarm clock to wake up early and get after it in the morning, demonstrating the value he places on starting the day with purpose and discipline.

Willink also recommends investing in a simple yet versatile piece of exercise equipment, such as a pull-up bar. This allows for a variety of workouts within the comfort of one's home, promoting physical fitness. He emphasizes the significance of committing to daily disciplinary actions such as prioritizing and executing tasks, which contribute to personal growth and development.

In addition to physical activities, Willink encourages participants to focus on daily disciplines like staying hydrated and performing exercises such as burpees. These practices are intended to not only bolster physical health but also to fortify mental resilience.

The Def Reset program also incorporates time for focused thought and reflection. This may include thought experiments or relationship-building maneuvers. Willink envisions these mental exercises as a means to instill a mindset conducive to personal and interpersonal improvement.

As part of the program delivered through his app, Willink will introduce tasks that users should complete either "right now" or within the next h ...

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Specific commitments and actions recommended for the Def Reset challenge

Additional Materials

Counterarguments

  • While removing junk food can help with clean eating, it may not be practical or necessary for everyone, as moderation and balanced diets can also lead to healthy eating habits.
  • Waking up early can be beneficial, but it's not the only way to have a disciplined day; some people may function better with a different sleep schedule that aligns with their natural circadian rhythms.
  • Not everyone may have the space or resources for exercise equipment at home, and there are many effective bodyweight exercises that do not require any equipment.
  • Daily disciplinary actions are helpful, but it's also important to allow for flexibility in one's schedule to accommodate unforeseen circumstances and to prevent burnout.
  • Staying hydrated and doing exercises like burpees are good practices, but individual needs for hydration and exercise can vary greatly, and some may require different types of physical activity to meet their fitness goals.
  • Focused thought and reflection are valuable, but the methods for achieving personal and interpersonal improvement can differ greatly among individuals, and some may find other techniques more effective.
  • The tasks introduced through the app may not be suitable for everyone, as people have different levels of physi ...

Actionables

  • You can create a morning ritual that includes writing down three things you're grateful for to cultivate a positive mindset upon waking.
  • Starting your day with gratitude can shift your focus from discipline as a chore to discipline as a privilege. For example, keep a notebook by your bed and before you even get up, jot down three specific things you're thankful for that day. This practice can set a positive tone and make waking up early feel more rewarding.
  • Develop a mini-obstacle course in your living space to make fitness spontaneous and fun.
  • Use furniture and household items to create a small circuit that you can complete in a few minutes. For instance, use chairs for dips, a heavy book for weightlifting, or a hallway for shuttle runs. This approach turns your environment into a playful gym, encouraging you to move more without needing specialized equipment.
  • Partner with a friend to exchange daily challe ...

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