We are only at 40%

Let’s be real: you're either moving forward, or you’re stuck in your own excuses. "For him, it's easier," "She has more privilege," "For me, it's just too hard." Sound familiar? These are the stories you tell yourself to avoid facing the truth. Here’s the harsh reality: if you're waiting for the perfect moment or for things to get easier, you're waiting to fail. The world isn’t going to adjust itself for you. The people who succeed aren’t more privileged or lucky—they just stopped making excuses and decided to act. Ready to stop hiding and take control?

The 40% Rule: Breaking Through Your Mental Barriers

Let’s talk about David Goggins, a former Navy SEAL, ultra-endurance athlete, and author of Can't Hurt Me. The guy's a beast, but he didn’t start that way. Goggins was once overweight, depressed, and working a dead-end job. He could have stayed there, stuck in excuses like the rest of us — but he didn’t. Goggins built his life around what’s known as the 40% Rule.

Here’s what that means: when your brain is telling you that you're done, when you feel like you’ve hit your limit, you’ve only tapped into 40% of your actual capacity. The other 60% is still waiting for you to access it, but you’ve got to push past that mental block to get there.

How This Applies to You

You might not be training for an ultra-marathon, but we all have that invisible wall. It shows up when you're working on a project and feel like you’ve given all you’ve got. Or when you start doubting yourself halfway through a tough conversation or a big career decision. Your mind says, "That’s enough, you can’t do more." But remember, that’s just your 40% talking.

Science backs this up. Studies from Stanford University show that mental fatigue can drastically limit performance, even when the body has more to give. Your brain is wired to conserve energy and avoid discomfort, but that doesn’t mean it’s right. Pushing past that first layer of resistance often reveals hidden strength, creativity, and perseverance.

Practical Tips for Applying the 40% Rule in Your Life

Let’s break it down into something you can use today. You don’t need to overhaul your life overnight; you just need to start moving the needle, one small action at a time.

1. Push 5% Beyond What Feels Comfortable

The next time you feel like quitting — whether it’s a task, a workout, or a conversation — push just 5% further. Write for five more minutes. Make that extra phone call. Run one more block. That small push helps rewire your brain to recognize that your limits aren’t as rigid as you think.

2. Catch Yourself Making Excuses

When you hear yourself saying, “I’m too tired,” or “I don’t know enough,” call it out. That’s your brain keeping you in the safe zone. Challenge it. Ask yourself, “Is this the truth, or just a comfortable lie I’m telling myself?” Most of the time, you’ll realize it’s the latter.

3. Set Micro-Goals

Goggins didn’t start by running 100-mile races. He started by losing a few pounds, pushing himself out of bed, and running short distances. Break your goal down into micro-goals. If the task ahead feels overwhelming, tell yourself you only have to do 15 minutes. Once you’re moving, it’s often easier to keep going.

4. Document Your Wins

Keep track of the times you pushed past your limits. Write them down. When you're feeling stuck, these "wins" become proof that you’ve already beaten your mental barriers before — and can do it again. It's about building momentum.

What’s Waiting on the Other Side of Your Limits?

The exciting part? You have no idea what’s waiting for you once you push past that invisible wall. What if that extra 5% leads to a breakthrough in your career, a better relationship, or a newfound confidence? What if you’re sitting on potential you’ve never even tapped into? That’s where the magic is. The more you test your limits, the more you discover about yourself — and it’s almost always more than you imagined.

Real Results, Real Research

According to research published in the Journal of Personality and Social Psychology, people who break their goals into smaller, manageable tasks are 30% more likely to stick with them and succeed. Another study from Harvard Business Review showed that individuals who push themselves just beyond their comfort zone in regular, measurable increments achieve far greater progress than those who wait for “motivation” to strike.

What this means for you? Start pushing beyond your mental walls in small, actionable ways, and you'll see results, whether it's in your fitness, your career, or personal growth.

Practical Steps to Take Today (Call to Action):

1. Do something small that feels uncomfortable right now. Write the email you’ve been putting off, run that extra five minutes, or have that tough conversation. Start where it feels hard and push through.
2. Challenge the excuses. When you catch yourself saying, “I’m too tired,” or “I don’t have time,” pause and question it. What’s the real reason you’re avoiding the action? Then, take a step anyway.
3. Set a micro-goal for tomorrow. Make it tiny — 15 minutes of work, 10 push-ups, one phone call. The smaller it is, the easier it becomes to accomplish, and once you do, you’ll want to keep going.

What else:

1. Stop chasing perfection. Perfection is just procrastination in disguise. Focus on progress, not getting everything right.
2. Celebrate small wins. Every time you push past your mental barrier, even by 5%, celebrate. This reinforces the behavior and builds confidence.
3. Make discomfort your new normal. Growth never happens when you’re comfortable. Get used to feeling a little uneasy — that’s where the breakthroughs happen.

Your Next Move:

The only thing standing between you and your potential is that invisible wall your mind built. The good news? You’re only at 40% of what you can achieve. Push just a little harder, just a little further, and watch what unfolds.

Take action today. Stop letting your mind keep you stuck. You’re more capable than you think — now prove it.

With Love

Costa