520: You Don't Get One More Minute. Time To Reset.

>Join Jocko Underground< https://www.jockounderground.com/subscribe Jocko in Las Vegas for UFC BJJ, coaching his daughter Rana in a tough match against Bella Mir. He recaps the fight—Bella’s wrestling and top control versus Rana’s constant submission attempts—then shares what sticks with him most: after losing, Rana says, “If I only had one more minute.” That comment becomes the episode’s main point: in life, you don’t get extra time. Jocko ties it to Shakespeare (“I wasted time, now time doth waste me”), calls for an honest end-of-year time audit, and stresses time is the one resource you cannot control or recover—so wasting it has real consequences. He closes by promoting the January “DEF Reset,” a four-week discipline challenge built around daily habits like getting up earlier, doing morning physical activity, planning priorities (especially long-term strategic goals), hydrating, eating clean, cutting junk/sugar, reading or writing daily, and reflecting with gratitude—ending with a reminder that the clock never stops. Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jocko Willink?

  This is Jocko Podcast number 520 with Echo Charles and me, Jocko Willink. Good evening, Echo. Good evening.

• 0:08Jocko Willink?

  Every minute counts. And you're not going to get any extra minutes. That's the way it works. So I was up in Vegas for the UFC BJJ grappling match. Have you been paying attention to this type of event? I have. So my daughter, Rana, she was invited to go and compete. It's a great event, giant stage at the UFC Apex Arena. I had lots of flashbacks from my days of coaching in UFC. And it's, like I said, it's a big arena, or not the arena might not be big, but it's a big stage because it's live stream on YouTube. You know, it's a good pay for the young grapplers.

• 0:54Jocko Willink?

  Hotel, transportation, and this might not seem like a big deal, but in the jiu-jitsu world, that's kind of a big deal. And Rana was pitted against a very tough competitor, opponent, a girl by the name of Bella Mir. This is the daughter of Frank Muir, who's a former UFC heavyweight champion. I think two-time heavyweight champion, but, and that's cool. Awesome. Frank's a great guy and a jiu-jitsu guy from kind of the same era as me. I guess maybe, yeah, pretty much the same era. I was older than him, but we were the same era. He just started younger because jiu-jitsu wasn't really a thing when I was his age. But stud, great guy.

• 1:36Jocko Willink?

  And, yeah, and she is not just Frank Muir's daughter. She's a four-time state high school champion wrestler. She's got MMA fights. She's a junior folk style national champion. She was recruited and went out and wrestled at the University of Iowa, you know? I think she moved colleges since then, but, and she's really good at jiu-jitsu, obviously. She's won IBGGF championships in a couple of different belt levels. And, and then she's going against my daughter, Rana. Rana was a wrestler in high school, but not, certainly not as accomplished as Bella. You know, Rana made it to state.

• 2:16Jocko Willink?

  But I think she won one, lost two. So she's more of a jiu jitsu player now. Obviously she loves jiu jitsu. You can hear, uh, we've, we've had her on the podcast, episode 461, if you want to hear about her life and how her competitive life in jiu jitsu. But this is a good, good match. Did you watch it? Yes, I did.

• 2:38Jocko Willink?

  It's a battle. It's a, it's a fight. It's a, it's a war. Um, and, and it kind of is, it kind of plays out sort of the way you would think it would play out. You have someone that's a really dominant wrestler, very strong, and that's Bella. And she kind of gets takedown, especially in the first round, gets a great takedown, gets dominant positions, tries a couple subs, you know, gets a, like an arm choke. Um, just, just really tough. Rana also really tough, kind of gets, you know, hangs tough through those attempts. Uh, throws a couple submissions, Rana throws a couple submissions back at Bella towards the end of the first round, kind of at least recovers a little

• 3:22Jocko Willink?

  bit. Second round again, great wrestling from Bella. And, and now it's a little bit more opened up. There's a little bit more jiu jitsu taking place. Rana's, you know, making, I'd have to re-watch the match, but she's going for legs, she's going for arms. Uh, and, and, but still Bella's kind of positionally dominant. So good for her. And, and she's also getting out of Rana's submission attempt. So that's credit there. And then the third round, I think Rana shot on her the third round. And I think she just did that to try and get the jiu jitsu started. Like, let's, let's just start, let's just get, get it to the ground. And Rana was throwing all kinds of submissions, you know, kind of the kitchen sink of, of submission attempts. And Bella, again, she's awesome competitor,

• 4:07Jocko Willink?

  awesome jiu jitsu, awesome wrestler. She's just toughening it out, great defense and maintaining positional dominance. And right at the fight, as the fight ended, Rana had another nice, like knee bar attempt. Ends up being a really, you know, that's like as the whistle blew. Um, that's what happened. So really entertaining match. Competitive match respectful. Uh, and like I said, Bella did a great job. Controlling the position. She stayed on top. She escaped submission attempts. And, uh, she got the nod for the victory. So that's what happened. Um.

• 4:49Jocko Willink?

  We get done and you know, for me, I don't know. Did you see the picture I posted? I posted a couple of pictures of it. It's like, of course, pretty amazing for a dad. To be there, you know, I love jujitsu and here's my daughter competing at the highest level. Or at least in the highest level. Arena that you can compete in, you know, there's obviously there's ADCC, there's IBJJF and there's UFCBJJ. And those are all, all good, good to watch. Um, but those are like the highest that you can get in the sport is these things. And so she was in one of them. She's done ADCC before she does IBJJF, uh, as well.

• 5:28Jocko Willink?

  But you know, it's pretty cool. I get to go there, get to coach my daughter. I love jujitsu. She loves jujitsu. Like you, if you can, if you can be. Very content in one thing in your life. If your kids love what you love, it's, it's a pretty damn good thing. But after the match. As much as she loves jujitsu and she loves competing.

• 5:49Jocko Willink?

  Get taken the loss never feels good. So she's kind of, you know, she's bummed and having. Been around her a lot. I knew that win or lose, you gotta give, you know, the competitor some space to like decompress a little bit. And she's all sad and she's emotional and whatnot. But you know, eventually she calms down. And she says, you know, she gives me a hug and she's, she says, if I only had one more minute.

• 6:20Jocko Willink?

  If I only had one more minute and you know, you can take that for what it's worth in the jujitsu competition like Bella had defended every submission and you know, that's just the way it was. But the feeling of you get done, the feeling of if I only had one more minute and I, I just like was one of those statements that just landed on me because that's the way life goes. We are going to run out of time. And when our time is up, I'm sure, I'm sure,

• 7:01Jocko Willink?

  and I'm dreading having the thought in my mind, if I only had one more minute.

• 7:11Jocko Willink?

  Cause you're not going to get it. And you know, when Rana said that to me, of course, she's, she says it, I don't like respond back. Well, I give her some philosophical thing, but in my mind, I'm thinking you don't get one more minutes. Not the way it works. That's not the way life works and none of us get one more minute. And that is why we have to make sure that we make every minute count. Every minute has to count. There's a Shakespeare play, Richard the second. And Richard the second, at this juncture in the play, he's

• 7:52Jocko Willink?

  been deposed as king, he's in a prison cell, he has no more power, he's kind of squandered his, his opportunity to be a king and be a leader. And he delivers this line as part of a soliloquy. He says, I wasted time, now time doth waste me.

• 8:17Jocko Willink?

  And we have to think about what that means. I wasted time. Now time doth waste me because like I said, for him,

• 8:25Jocko Willink?

  when he had the opportunity, when he had the power,

• 8:30Jocko Willink?

  he made vain decisions. He made impulsive maneuvers. And he didn't do what he, looking back, he knows he should have done with the time that he had.

• 8:47Jocko Willink?

  And that's the way it goes down.

• 8:50Jocko Willink?

  For many people. For many of us, we waste time. We waste time with impulsive decisions. We waste time with egotistical decisions. We waste time with immediate gratification.

• 9:09Jocko Willink?

  And none of those things are going to be helpful.

• 9:12Jocko Willink?

  We waste our time. We don't value the minutes that we have. And as we're closing out

• 9:22Jocko Willink?

  2025.

• 9:25Jocko Willink?

  If you do a time audit, an assessment, no, an assessment is not strong enough, an audit, a straight up audit. How much time have you wasted this year? Right? If you answer that question honestly, how much time have you wasted this year? And you get to the end of the year, and you look back at what you did and what you didn't do, and maybe you think to yourself, if I could just get one more minute, one more day, one more week, one more month, just to get that stuff done that I wanted to get done. Negative. It's not happening. We get what we get.

• 10:02Jocko Willink?

  We get what we get.

• 10:05Jocko Willink?

  And we cannot

• 10:10Jocko Willink?

  squander our time. You know, in the

• 10:16Jocko Willink?

  Extreme Ownership Leadership Loop that I wrote about Leadership Strategy and Tactics Expanded Edition that I talk about with clients all the time. When making decisions, the very first thing that I consider when making decisions is how much time do I have to make this decision? How much time do I have? And the reason that that's the number one thing that I think about is because it is the only thing that I cannot control. You cannot, look, you can maneuver around it, it's just like a piece of terrain. Like you can't go, you can't move the mountain. You have to move around the mountain. You can't move the river, you have to maneuver around the river. You can't maneuver, you can't move time.

• 10:59Jocko Willink?

  You have to maneuver around time so you can proactively do things to stay ahead of the power curve. But you cannot change it. The clock is ticking. You ever been to a scholastic surf contest?

• 11:12Speaker 01

  Scholastic?

• 11:13Jocko Willink?

  Or a regular surf contest. What's cool about, especially compared to a wrestling in high school, in wrestling in high school, gosh, it's miserable from a time perspective because they do basically one round of each weight class. So you know, there's 64 people in the first weight class at 108 and then there's, and so they do the first round and then you gotta wait till all those people have gone and who knows how long that's gonna take? It's total mystery and so you might be waiting around for an hour and a half, you might be waiting for three hours, might be two hours, might be one hour, you just don't know. It's just chaos and then that goes on the whole day.

• 11:54Jocko Willink?

  So your whole day is, you know, hours of boredom and waiting followed by six minutes of total freaking chaos followed by hours of waiting. Surf contests. What's cool about surf contests is it's just by the clock and your heat is at six forty five and you have fifteen minutes. So at six forty five, regardless of what's going on, you're getting in the water and you can surf until seven. Big waves come, cool. No waves come, that's the way it is. That's just what the way it is. So you know, like you know, the day before, exactly what time you're going to be surfing, or your kid is going to be surfing in my case. Seven forty five, first heat. Okay, cool. Boom. You make it through that heat. Here's the second heat. Nine twenty or nine fifteen, boom. And you

• 12:39Jocko Willink?

  know exactly, and it's just, it's just like the clock doesn't stop. Doesn't matter what happens. The clock doesn't stop. So that's the way, that's why time is to me, the most critical thing that we pay attention to. How much do we have? And yet, people are just constantly, just letting it go. Just letting it slip through our fingers and letting it just fall away. And it's a limited capacity. And look, when you take, when you take a, the total time allotted, and you bring it down to fifteen minutes, which is how long Rana's match was, fifteen minutes. An extra minute is, is a lot. Right. But with us, with life, I'm fifty four years old right now. How old are you? Forty eight. Forty eight years old. Like, one minute in forty eight years isn't that big of a

• 13:24Jocko Willink?

  deal. But then you start thinking about how many of them start adding up, and what does that give you? So, we need to pay attention to it. Same thing, if, at the muster this year, I was talking about with, with Dave, I was talking about the power curve, and staying ahead of the power curve. That was a term that we use in the military. I didn't even know what it meant. I didn't know where it came from. I understood what it meant. But in aviation, you get to a certain point, if you get behind the power curve, if your, if your aircraft is flying too slow to create lift, it doesn't matter how much power you put into your, your propeller, it doesn't have the power to make it fly again. So you're falling out of the sky. So you can't, if that's what they call getting behind the

• 14:07Jocko Willink?

  power curve. And it's just like in life, you have certain tasks and certain things that you need to get done. And at a certain point, if you're not, if you're not staying ahead of those things, you're not going to be able to get them done. It's not happening. It's not happening. So you have to stay ahead of the power curve. And that's why every little tiny thing that you can do right now, matters. Because it's not, doesn't seem like a big deal, the little task that you're supposed to do. Today that you blow off until tomorrow, that little one little task by itself, by its own, it doesn't really matter. Like it's no big deal. It's only going to take seven minutes. It's only going to take seven minutes. I can get it done tomorrow. Then what happens tomorrow? All of a sudden you've got two unexpected tasks. Well, one of them is 43 minutes. One of them

• 14:49Jocko Willink?

  is 58 minutes. And next thing you know, that little task that you were supposed to do today, now you can't do it tomorrow. And guess what? Now, since you didn't do it, it expands into something else. Now you've got to fill out another form. You've got to do other things to cover for the fact that you didn't do this thing. And eventually you might get to the point where you're behind the power curve. And now we're not getting out. It's like the event horizon. You know what the event horizon is? Yes, sir. The event horizon. You get to a point where there's no escape in that black hole. You just have too much, you know, from a financial, but that's when people go bankrupt. They just can't, they can't recover from where they're at. So they have to declare bankruptcy. So we don't want to let that happen with our time because you can't, you can declare bankruptcy

• 15:30Jocko Willink?

  with money, but you can't declare bankruptcy with time. There's nothing anyone could do about it. Not the president, not the pope, not the king. No one can do it. You, oh, you don't, you want more time? Can't give it to you. No one can give it to you. There's no bankruptcy of time. You can't get it back. So we've got to be careful. We cannot squander our time. We're doing DEFRES, I think DEFRESSET this year that we're doing. I believe is a, it's a good overall time audit of life. The discipline equals freedom. Reset. It's, we've done it. How many years do you think we've done the DEFRESSET for? It feels like four. Four, maybe five. We did a couple internal at Echelon Front.

• 16:15Jocko Willink?

  Yeah, yeah. And then people were, people got a lot out of it. So we expanded it. But it's, you know, we're doing January, January 1st, new year, new me. You heard this expression? Of course. New year, new me. New year, new me. Hell, yeah. Because everyone, everyone decides, oh, it's a new year. I'm going to start all over again. I'm going to start, become awesome this year. I, I say that's a good call. Become awesome this year. Let's go for it. Uh, the DEFRESSET.

• 16:44Jocko Willink?

  Four weeks unmitigated daily discipline and all things. That's what it is. A month of doing what you're supposed to do, a month of doing what you're supposed to do. Isn't it crazy that everybody knows what they're supposed to do? Everybody knows how to get better. Everyone knows how to get stronger. Everyone knows how to get healthier. Everyone knows how to get more things done in their life. And yet, we just go with the, hey, cruise control, just let it happen. It's no big deal. I can put it off. I'll do it tomorrow. That's a real thing. That's a real thing that can happen for 39 years. Yes, it is. 39 years of not doing something that you're supposed to do.

• 17:25Jocko Willink?

  Forty seven years of not doing something that you're supposed to do. This happens with people's lives. So, developing the right habits where you learn to conquer

• 17:38Jocko Willink?

  the disciplines that are ahead of you each day, that's a real thing. This is, this is one of the things that I think I learned. You know, they ask you if you learned anything in SEAL training. You know, everyone's, what'd you learn? And I always say, ah, you don't learn anything. You learn how to get, you learn, you don't learn anything. You just get weeded out if you can't put up with the suffering. Wet, cold and miserable. And tired. And tired, yeah. But one thing, there's a couple of things when I think back, it's like, oh, you, whether I learned it or I just like identified a mechanism, which is like, oh, we have something terrible to do. Just stop thinking about it and go get it done. You know, you gotta hit the surf. You're gonna hit the surf. Well, you're either gonna quit or you're gonna hit the surf.

• 18:21Jocko Willink?

  So you just turn your brain off and you go do what you're supposed to do. You have a four mile timed run in the morning. You do not feel like doing it. I never felt like doing a four mile timed run at three o'clock in the morning. Not one time. That makes sense to me completely. You know what I'm saying? You're already sore from yesterday. They made you do a thousand eight count bodybuilders or whatever. They kept you up late. Now it's four, three o'clock in the morning, four o'clock in the morning. It's cold and you have to do a four mile timed run, which I suck at running. I'm barely gonna pass. I have to run as hard as I possibly can. It's four o'clock in the morning. Zero times did I want to do a four mile timed run. Zero. And every time, and you do one a week, you do one four mile time run. Look, you do conditioning runs, you do rock, you do all kinds of other running.

• 19:06Jocko Willink?

  Matter of fact, you run six miles a day just to go to get food and come back. So without that, those, those, those numbers don't even count. You're just doing six miles a day.

• 19:16Speaker 01

  Yeah.

• 19:16Jocko Willink?

  But the four mile time run, you know, look, when you're running a chow, it's a shuffle. You know, it's like you're kind of shuffling.

• 19:23Speaker 01

  Yeah.

• 19:23Jocko Willink?

  Sometimes you gotta run a little faster when you're behind the power curve. So you gotta try and catch back up. But never did I actually want to do a four mile timed run at three thirty in the morning. Freezing cold, tired, sore. But when they said, go, just go. It's one of those things that you learn to just, I'm just gonna have to do this thing. Whether I want to do it or not, doesn't freaking matter. Doesn't matter whether you want to do it or not. So I think you learn that and you realize, and another thing you realize that when you're done, you realize how good it feels. Not one time did I get done with a four mile time run and not be happy that it was over. Except for one, I failed one run. I wasn't happy about that.

• 20:09Jocko Willink?

  All the other times I was happy.

• 20:10Speaker 01

  Yeah.

• 20:10Jocko Willink?

  Pass the run, cool. Get after it, good job. All the other times felt good about it. So you also learn, you learn the gratification that you get when you do something hard. And then you can utilize that as mind fuel in the future. Like, I know this is gonna suck right now, but I'm gonna get it done.

• 20:32Jocko Willink?

  So that's what I think one of the many benefits of Def Reset is it allows you to learn how to shut your brain off and just go do the thing that you signed up for. You signed up to do this shit. You signed up for it. You said, I'm gonna do it. Okay, we're gonna do it. So we got the daily disciplines in place. There's eight of them. One of them says getting up early. I don't care if you get, get up earlier than normal. That's the first one. Get up earlier than normal and try and get up, try if you can. Look, some people got shift work. They got things going on in life. I get it. Sometimes you can't get up the same time every day, but as much as you can, you get up the same time every day. Get up earlier

• 21:15Jocko Willink?

  than you normally would. Sun Tzu said, if you get to the battlefield first, you're gonna win. So get to the battlefield first. That's what it is. Start your day earlier. Half an hour, maybe an hour earlier. And that's number one. Number two is once you get up, you can do some physical activity. And I don't really care what it is. You see, you see on your road work kick, Echo Charles? What's the road work status right now? What's the, uh, what's, what's the, what's the repetition? What's the protocol?

• 21:44Speaker 01

  All day. Yeah. Yeah. And I don't mean I'm walking all day or nothing like that, but it is, actually I got back into running and incorporated.

• 21:54Speaker 01

  Yeah, every day in the morning. Yeah. First thing.

• 21:57Jocko Willink?

  How far?

• 21:59Speaker 01

  I don't go by distance. I go by time. So anywhere, uh, minimum 40 minutes all the way up to an hour and five minutes.

• 22:05Jocko Willink?

  Why is there an extra five minutes on there?

• 22:07Speaker 01

  That's just the longest I've ever done it that I can remember. But usually it's minimum is 40. Like if I'm rushed for time, if I have something to do or something like this, I'll, I'll cut it off at 40, 20 there, 20 back.

• 22:18Jocko Willink?

  You know what's good too, is sometimes if you're tight on time, sprint, you know, even, even like a, I've got a little 500, 500 yard course around my hood.

• 22:33Speaker 01

  Yeah.

• 22:34Jocko Willink?

  And I'll do a couple of those. I'll do like three or two to four of those. And if you're putting out, like you feel so good when you get done. Like if you're going hard, you'll feel good when you get done. And it takes, to do three of them will take me like 10 minutes with, with one minute break in between.

• 22:47Speaker 01

  Yeah. So wait, you go, uh, you say like around your hood, let's say a lap.

• 22:51Jocko Willink?

  Yeah.

• 22:53Speaker 01

  Yard scenario?

• 22:54Jocko Willink?

  Yeah.

• 22:55Speaker 01

  Yeah. Yeah, that's good, man. It's not a sprint. It's a different energy system.

• 22:58Jocko Willink?

  You're right. But then what I'll do is sometimes I'll do that 500, but then I'll do some like little 40s.

• 23:04Speaker 01

  Yeah.

• 23:04Jocko Willink?

  Or 50s. I have another little spot. So I'll figure out how to make it work.

• 23:11Jocko Willink?

  Uh, but that's number two on this list is get after it. Yeah. And when we say get after it, well, we're talking about some kind of physical exercise, some kind of physical activity. This is so clutch. It's so clutch to make you feel good. It's just so good for you. It's so good to set you up for the rest of the day. It's so good to get the blood flow of the brain. It's so good to get your, your system moving. It's just gonna, it's gonna set you up for success. Hundred percent. And listen, if you're one of these people, cause some people say, well, you know, it's better to lift in the afternoon. You get, you're stronger, you're, yeah, cool. You can lift in the afternoon, cool. But when you get up in the morning, you gotta do something. Yeah. Do something physical in the morning. You go for a forty five minute stern walk with Echo Charles. Stern.

• 23:55Jocko Willink?

  Or you wanna throw on a ruck and just go for a thirty minute little ruck? Do it, but do something. You wanna do some yoga stretches? Get it done. Cool, cool. You wanna do a hundred burpees for time or ten minutes of burpees? Cool, do that. But we're waking up in the morning and regardless of what happens, we're gonna do some physical activity. So that's the second thing. The third thing is prioritize and execute. This takes a little bit of prep and the way that you prep for prioritize and execute is you have to write down what the hell it is you're supposed to do the next day. You gotta do it the night before. Don't try and catch up in the morning on figure out what you're supposed to do. No, do it before you go to bed at night. You're gonna write down what it is you need to do the next day. What, what project do you have to work on?

• 24:40Jocko Willink?

  What freaking junk drawer do you have to clean out? What clothes do you need to get squared away? What, uh, paper do you need to write? What, what, uh, financial administrative thing do you need to, what, what things you gotta do tomorrow? What things do you have to do tomorrow? You write those things down. Maybe there's three of them, maybe there's five of them. You have your daily things too. Like there's things you're doing every day. Now, look, do you have to write down that you're gonna brush your teeth? Do you have to check that box? You really don't need, do, do I write down workout in the morning? No, I don't write down workout in the morning. I mean, I know what I'm doing. I know it's happening.

• 25:19Jocko Willink?

  Do I have to write down get dressed? No, we don't have to write down get dressed. But there's things that are. Unique for that day. Those are the things that now, listen, if you're in the habit, if you're in the habit forming mode, write down the other things. Let's say you're not a toothbrusher. Let's say you're a person that like, for whatever reason, you ain't brushing your teeth and your friends and family are like, bro, you gotta start brushing them fangs. You know what I'm saying? You might be a person that needs to write that down until you form the habit. And that way you get the gratification of checking the box, brushed fangs. Good. Check. Done. So if you, if you're not a person that has been waking up early, if you're not a person that has been working out in the morning, you might have to make a box for yourself to check.

• 26:04Jocko Willink?

  And that will help you. You'll get a little dopamine and not the free freaking dopamine that you get from your reels. But real dopamine, because you did something good. So we're making little boxes to check. Little boxes to check. And we do have the box, we have the boxes to check for the daily habits as well. We got an app made by?

• 26:25Speaker 01

  Jade Charles.

• 26:25Jocko Willink?

  Jade Charles, Uncle Charles's brother. We got an app that you can track these things on. And we have a PDF that you can print out, whatever you want to do. But, but beyond the daily habits, you gotta write down the tasks and the things that you need to get done every day. And then you're gonna do them. That's number three. Go.

• 26:43Speaker 01

  Real quick, the, you know how you don't write down workout on your thing?

• 26:48Jocko Willink?

  What do you mean?

• 26:49Speaker 01

  Or on your daily, you know, prioritize, execute, right? You don't write workout, right?

• 26:55Jocko Willink?

  I don't write wake up.

• 26:58Jocko Willink?

  You know what I mean?

• 26:58Speaker 01

  Yeah, cuz that's like a standing block of whatever. Yeah, yeah. And you do a good work cuz you wake up at 4:30 or whatever. And even if you didn't work out at that time in that block, hypothetically, it's not like something would make its way into that, you know, it's not like you're, you have some meeting at 4:30, you know? So it's kind of like just a standing block of thing. But I think that that's relevant because if you have a standing. Block or timeframe, whatever blocked out in your schedule, or even if it's later, like right before noon or something like at 11, if it's a standing block, it's still kind of a way to indicate like, hey, this is my workout. This is where it is. See what I'm saying? Even if you don't have to necessarily check the box, but it has to, it has to be

• 27:41Speaker 01

  there. And I say this because I've always been the kind where I plan to work out at about this time, but if it doesn't happen, it's okay. Cause I'll do, you know, it's pretty ambiguous. It's ambiguously scheduled, we'll say. But anytime where I did make it a point to like block it off specifically, it would, I don't think I've ever failed to do a workout. Or like, you know how like workout, I don't know if you ever get this, but you know, workouts get kind of like imposed upon and like watered down because it's like, okay, I'm trying to do this thing, right? And it's like, oh, when am I going to work out? Shoot, maybe I should work out later, blah, blah, blah. And I'm like, yeah. And you know what? I'll just do it right now. Then I could do it right now. And I'm like, oh, I'm pressed for this and that. And then the workout gets cut short. It's like this whole thing. See what I'm saying? If you put it down to the bottom of the priority

• 28:26Speaker 01

  list or not on the priority list, and then it's sort of just, it's kind of a take what you can get kind of a scenario. You see what I'm saying? But I don't, I wanted to clarify for myself, actually, how you do it. Just to, to like, kind of prove or to establish that you, you do have your workout blocked out very specifically.

• 28:51Jocko Willink?

  Yeah, like it's happening at this time when I wake up in the morning.

• 28:54Speaker 01

  Yeah, yeah, exactly.

• 28:56Jocko Willink?

  Two things on that. Number one, what you just said about like, some kind of negotiation with yourself. When I used to surf with Stoner in the mornings and it's real easy. Like when, if you're not, if you're not, if you don't surf, surfing is while you're up on a wave and you're riding a wave is very, very fun. One of like the top five fun things in the world to do. When you're not, when you're getting ready and it's five forty in the morning, it's cold. You're putting your wet suit on. It's a pain in the ass to put your wet suit on.

• 29:35Jocko Willink?

  Tighten it. Then you're gonna have to get in the water. It's cold. It's miserable. Uh, once you surf, you know, you gotta like get your wet suit off and you gotta get your board back in the car. And everything's wet and it's just junk and you gotta, now you gotta wash your wet. Like there's a whole bunch of other

• 29:56Jocko Willink?

  other like chores that go along with surfing and not, and chores that are not fun.

• 30:01Speaker 01

  Yeah, yeah.

• 30:01Jocko Willink?

  So you would be surprised at the amount of times when a group of people show up to surf. And they negotiate out of it. There's, there's actually funny like videos on the internet of, you know, guys saying, well, let's check. You know what? It doesn't look too good here. Let's check this spot. And then go to that spot. You know, it looks like the wind's picked up a little bit. Let's go to this other spot. Hey, it looks like the wind, the, the tide's dropping too fast here. Let's go to this other spot. I don't know if it's gonna be good anymore. Let's go get some breakfast.

• 30:32Speaker 01

  Yeah.

• 30:33Jocko Willink?

  And so I didn't like that. That, that, that, I don't like that thing. I don't like that deal. Like if we're gonna go surfing, we shouldn't be able to like talk ourselves out of it.

• 30:44Speaker 01

  Yeah.

• 30:44Jocko Willink?

  So Stoner and I came up with a rule that when we met to surf, we were either gonna surf or we were gonna swim around the pier. Which is a total pain in the ass. Like that's, the, the worst day of surfing is still better than swimming around the pier. So we made that deal. Like, hey, if we're not gonna surf, we'll just swim around the pier. Nobody go, hey, you know what? Since we're here, got our wet suits, we'll put them on, we'll swim around the pier. If we don't wanna go surfing, if we allegedly don't really wanna go surfing, then we'll just swim around the pier. Number of times we swam around the pier? Zero. Because we always put our suits on and just freaking paddled out. Because that's what you should be doing. So that's number one. The other thing I wanna mention about prioritize and execute is,

• 31:28Jocko Willink?

  you know, when we teach prioritize and execute, we teach, what is the biggest problem that you have? Or what is gonna give you the biggest return on investment and focus on that thing first? Once that priority is taken care of, you can go on to the next one and so on down the line. Here's, here's what I wanna concert, I want people to concentrate on for def reset.

• 31:50Jocko Willink?

  Instead of doing the most immediate problem or focusing on the most immediate problem first thing, instead, get the strategic things done first. Meaning, a project that you have that's going to take you a hundred hours to get done, but you have another project that's due tomorrow, that's going to take three hours. Instead of doing the three hour project first, do one hour or forty five minutes of the hundred hour project first. Because the strategic things, if you do them first, they will get done eventually. And if you don't do them first, they will never get done.

• 32:32Jocko Willink?

  And by the way, this is why working out is the first thing, because there's nothing more strategically important in your life than your health. Nothing. I don't care what it is. There's nothing more important strategically in your life than your health. Now, look, if you want to say your family's health, your kids' health, obviously, that's a prior, that's a bigger priority. We would sacrifice our own health for our family's health. But when we look at what we have to get done, the biggest strategic impact we have is to be healthy. Because we can't support our family, we can't do our job, we can't do anything if we're not healthy. So that's why we work out first thing in the morning. That's the real obvious example. But if you have a project or a goal that's going to take you two hundred hours to get to,

• 33:17Jocko Willink?

  maybe you're writing a book, maybe you're trying to figure out how to design something for your house. Maybe you're figuring out a new project that you want to work on. Whatever that thing is, do that thing first. Like, for instance, when I'm writing a book, sometimes I, sometimes I even write before I work out.

• 33:37Jocko Willink?

  I'll wake up and do forty minutes hardcore writing and then I'll go work out. About do an hour hardcore writing and then I'll go work out because then also you get the, the mental. And then you get to do something physical and then you do something mentally and then you do something physical again. So prioritize that way during death reset. Do things strategic. Do the big strategic goals that you have first. Like, let's say you gotta, oh, you want to clean your garage. How long is it going to take you to clean your garage? It's going to take you probably 20 hours, right? You got a bunch of stuff in the rafters. You got this other bags full of shit. It's just a big disaster. So instead of saying, okay, well, I'll do this whole thing on Saturday,

• 34:20Jocko Willink?

  but then on Saturday, you're kind of like, well, you know, I've actually got a, got the kids got a wrestling tournament, blah, blah, blah, and I'm not going to do it, blah, blah, blah. Instead, you go, okay, I've got, I'm going to get the, part of the death reset is me cleaning my garage. Okay, cool. I'm going to, this one shelf, this is going to take me one hour to get this one shelf. Do that first. Work out, clean that shelf, and then carry on with the rest of your day. Look up in 20 days, 20 hours, done. You got the job done. So that's what we're doing. Do your strategic things first. And that's your prioritize and execute. That's number three. Number four habit is hydrate. Drink water. We don't drink enough water. During death reset, I always pound like a liter of water before I eat each meal. Just to like, get it done. We're hydrating. We're,

• 35:05Jocko Willink?

  obviously, we're eating clean fuel. So get your steak together. Get your meal prep on. If you need to get your meal prep on, make sure you're stocked up on milk. Have you had fruity cereal yet?

• 35:18Speaker 01

  Yes, I did. It's so good.

• 35:20Jocko Willink?

  It's, you know, when something lands with, like, I always say, no one knows what the public likes, except for the public. But the fruity cereal is hitting and people are just, it's Berserker. It's so good.

• 35:36Speaker 01

  Yeah, it was so, you know, and I've said this before, where, where part, a big part of the true story is how the kids feel about it. Because if you give, for one time, Pete, this was, this was right when Warrior Kid Milk came out. And Pete asked my daughter, oh, yeah, you drink Warrior Kid Milk? She goes, yeah. She's like, oh, he's like, oh, yeah, you like it? He's, she goes, no, no.

• 36:00Jocko Willink?

  Oh, that was the old milk.

• 36:01Speaker 01

  Yeah, the original work. Yeah. And she's like, oh, not really. People was like, oh, damn, you know.

• 36:06Jocko Willink?

  They will tell you the truth.

• 36:07Speaker 01

  The point is exactly right. If a kid doesn't like it, he's not going to pretend he likes it because he's signed up, you know, you know, fired up for the, for the whole cause or whatever. No, not at all, bro. He just won't drink it. Like, oh, no, thanks for what I, you know. So when I tasted it, my son was with me the other day when I was down here. And so, yeah, we went over there. Carrie's like, oh, yeah, bro, we got this new flavor. I'm like, okay, cool. And then so of course my son, he's like, fired up to be part of, part of the thing, you know. So he's like, let me taste it first. So I'm like, cool. He tasted it. Oh, that's good. So, okay. So I'm like, cool. You know, he, he likes it. And of course I tasted it. I like it. Surprisingly, I liked it because I'm like, and I was explaining this to Carrie. You know, like when you drink, when you eat cereal as a kid, well, actually we'll say like as an adult, we'll say.

• 36:51Speaker 01

  And then like you're done with the cereal and you just have that, that cereal milk in there.

• 36:55Jocko Willink?

  Hell, yeah. That's what it is, dude.

• 36:58Speaker 01

  But here's the thing, as an adult, there's a part, I don't know, maybe I'm alone on this, but there was a part of me that's like, what if I just pound this freaking milk, this sugar?

• 37:06Jocko Willink?

  Hesitation on that?

• 37:07Speaker 01

  No, because it was like, kind of, it seemed kind of gross to me.

• 37:10Jocko Willink?

  Damn.

• 37:10Speaker 01

  Like me just picking up the, oh, I did it every single time. Cause there was like, because it tasted really good. It just seemed like a gross little scene. You see what I'm saying? Anyway, but yeah, so I.

• 37:20Jocko Willink?

  That's a weird, that's a weird OCD complex you have.

• 37:23Speaker 01

  Is it?

• 37:23Jocko Willink?

  Bro, I'd be lifting up bowls and.

• 37:25Speaker 01

  No.

• 37:25Jocko Willink?

  I remember when I used to drink, when I used to eat mint chocolate chip ice cream all the time. I would straight lick those bowls, bro. Straight like, just get down and just get in there.

• 37:35Speaker 01

  Well, I, yeah, and I dig it. Okay. So no, no, that's good to know. I thought I didn't know that I was alone on that one, but they, that was my, that was real. So I'm like, so what? I'm going to do like a flavor. So I was hesitant. See what I'm saying? I'm like, really? Like, how's this going to land? It could be super good, but it could be kind of weird. Bro, but I drank it. It was freaking good. I was like, oh damn, this is like surprisingly good. So anyway, back to my kids. So. Carrie gives me a few of them to take home, you know, I was like, oh, can I get some whatever? And my son wanted one too. So I take it home and my son is evangelizing for this thing. He's like, I can't wait for, you know, his, his sister to come home. I can't wait for her to get, get home. I'm gonna take, right when she comes, she's like, taste this, taste this, taste this. Now you think like, oh, that's not a big deal.

• 38:17Speaker 01

  That is a big deal for a kid to start evangelizing about how good something is, bro. That's like candy level. You see what I'm saying? Like if kids like candy or whatever tastes this good. It's like that level. See what I'm saying? So, oh yeah, fruity, uh, what's it called?

• 38:31Jocko Willink?

  Fruity cereal. You know what else is interesting is they nailed the color of the bottle.

• 38:36Speaker 01

  Yeah.

• 38:37Jocko Willink?

  Because it's like, it's like a, it's a blue, it's a blue color, which can be a little strange looking, right? Cause you don't think, when you think of like, what food do you, does a person eat that's blue? Like maybe blueberries, but they're like blackish.

• 38:50Speaker 01

  Right, right.

• 38:51Jocko Willink?

  So not many blue things. It kinda looks like a weird color, but they nailed this color. It looks good in the bottle. Yeah, it looks appetizing. Exactly. Thank you. So clean fuel, get yourself some fruity cereal or whatever milk flavor you want. And do you get your meal prep on? Just, just be ready. And then, cause the next one is also no sugar coated lies, right? So during death reset, we are just verboten on the sugar coated lies. And what you have to do, quite frankly, is you gotta get that trash out of your house. You have to do it like what day after Christmas, they call it boxing day in England. Day after Christmas, man, you, this stuff's gotta, you gotta start packing up, getting out of there.

• 39:34Jocko Willink?

  You gotta get it out of there. Don't give yourself the temptation. Just get out of there. Just get out of the house. No trash. Cause we're having no sugar coated lies during January. Period. End of story. Period. End of story. I had some sugar coated lies though recently.

• 39:50Speaker 01

  Okay.

• 39:50Jocko Willink?

  You ever had, uh, you, you're, you're familiar with chocolate covered macadamia nuts?

• 39:56Speaker 01

  Yeah.

• 39:57Jocko Willink?

  I got busy with some of those.

• 39:58Speaker 01

  Bruh, you gotta be careful, bro. Cause there's like, there's levels of the negative impact of certain things, you know? Like the sugar in and of itself, that's one level. And then there's the, uh, what it calls calorie surplus scenario, right? So if you're trying to like, if you're kinda, you're, if you're, if you're on a cut, put it that way. Brother chocolate covered macadamia nuts is is gonna is gonna jam you up.

• 40:20Jocko Willink?

  What if you're not on a cut?

• 40:21Speaker 01

  Oh, if you're on a bulk, dirty bulk, bro, all day. Macadamia nuts.

• 40:25Jocko Willink?

  Have you ever have you ever manly manually adjusted to dirty bulk due to the presence of chocolate covered macadamia nuts?

• 40:31Speaker 01

  Switched it up. Nah, it's I grew up in Kauai, on Kauai, so macadamia nuts are very common.

• 40:38Jocko Willink?

  Yeah.

• 40:39Speaker 01

  But I do like them a lot, but I learned early on in my fitness journey that macadamia nuts are super. We'll say calorie dense.

• 40:46Jocko Willink?

  Yeah.

• 40:46Speaker 01

  Fat.

• 40:48Jocko Willink?

  Wrap them in chocolate.

• 40:49Speaker 01

  Right. Even worse, right? Yeah, it they're good, but you gotta watch out.

• 40:53Jocko Willink?

  I don't know what the limit would be for me eating those things. Like, I don't know.

• 40:57Speaker 01

  I understand.

• 40:58Jocko Willink?

  It it could be, could it could get wild.

• 41:01Speaker 01

  Could get wild, yeah.

• 41:02Jocko Willink?

  Luckily, they're so good, so rich.

• 41:04Speaker 01

  Yeah.

• 41:05Jocko Willink?

  You know, that you have them, you're like, it's pretty gratifying.

• 41:08Speaker 01

  Yeah.

• 41:08Jocko Willink?

  So I guess maybe I I even though they taste really good, I don't know that I would sit there and just, you know, go unlimited on them.

• 41:15Speaker 01

  Yeah.

• 41:16Jocko Willink?

  They're they're very rich.

• 41:17Speaker 01

  Yeah, it feels like you'd hit the wall kind of early compared to like, uh, what, like, you know, there's certain things that you just can't stop.

• 41:24Jocko Willink?

  Like potato chips.

• 41:25Speaker 01

  Yeah.

• 41:25Jocko Willink?

  Get those things out of your house.

• 41:27Speaker 01

  Yeah.

• 41:27Jocko Willink?

  Bro, those things are just so bad.

• 41:29Speaker 01

  Yeah.

• 41:29Jocko Willink?

  Just like salt, they just taste good. And I I've lately, I realized I have a craving for salt more than anything else.

• 41:36Speaker 01

  For real?

• 41:37Jocko Willink?

  So I try and drink more hydrate.

• 41:39Speaker 01

  Yeah.

• 41:39Jocko Willink?

  Cause it helps replace that salt. That helps, but then I'll have then what I also will do is, uh, sunflower seeds. You know, like salty, I black pepper, cracked pepper or something like this, some flowers, cause they gratify gratify the the taste.

• 41:53Speaker 01

  The desire for the for salt.

• 41:56Jocko Willink?

  Yeah, yeah. So me, you know, cause I run or whatever, I'm sweating, I sweat a lot, as you know, and so you need some salt. So I get to hydrate, I'll do double packs of hydrate, just like one, one glass, but I'll put two packs of hydrate in there. And that's good.

• 42:11Speaker 01

  Yeah.

• 42:11Jocko Willink?

  So.

• 42:11Speaker 01

  Agree with that. You ever had raw macadamia nuts before?

• 42:14Jocko Willink?

  Yeah, I have, and I need.

• 42:16Speaker 01

  You're not down?

• 42:17Jocko Willink?

  Well, I need like that salt just offsets it very nicely.

• 42:21Speaker 01

  Fuck, I've always liked the rock, Kauai, they grow them everywhere. So you like, you pick them and you like crack them with the hammer out, bro, that's the best. But yeah, but you can't, you gotta slow down with that.

• 42:29Jocko Willink?

  Gotta go easy on the macadamia nuts.

• 42:31Speaker 01

  You do.

• 42:32Jocko Willink?

  Uh, but you can have some, you know, as our, as our people say, from first in, first in nutrition.

• 42:40Speaker 01

  Yeah.

• 42:40Jocko Willink?

  You can eat. Everything.

• 42:43Speaker 01

  Anything.

• 42:43Jocko Willink?

  Anything. You just can't eat everything.

• 42:45Speaker 01

  Yeah.

• 42:45Jocko Willink?

  So.

• 42:46Speaker 01

  Yeah, that's true.

• 42:46Jocko Willink?

  Get you dialed in.

• 42:47Speaker 01

  Hey, if it falls within the macros, it's actually good. It's a good source of fat for sure. But it'll, it'll start coloring outside the lines of those macros real quick. You keep, uh, you keep indulging.

• 42:59Jocko Willink?

  That up right there?

• 42:59Speaker 01

  Outside the lines, coloring outside the lines of the macros.

• 43:02Jocko Willink?

  Yeah, man, that's the way it is.

• 43:03Speaker 01

  Yeah.

• 43:04Jocko Willink?

  So death reset, no sugarcoat of lies, period end of story. That's what we're doing. Number seven, back to the book. You're gonna read or you're gonna write every day? Read or write? I recommend a little bit of both, actually.

• 43:16Speaker 01

  Yeah.

• 43:16Jocko Willink?

  And listen, you don't need to, sometimes people think that they, they see reading, they think of one hour block. You don't need to read for an hour. You can read for six minutes. You can get awesome benefits reading for six minutes. If you set the low bar, like, hey, I'm gonna read for seven minutes, I'm gonna read for 10 minutes, whatever it is, I'm gonna write for 10 minutes. Hey, here's something I've been recommending to people, especially young people. Dude, write down what you did today.

• 43:44Speaker 01

  Hmm.

• 43:44Jocko Willink?

  Just write down what you did today. I never did that. I never did that. I have a couple, like, things that I wrote when I was a young kid and we were all trying to be cool, trying to be Henry Rollins, like, writing down books and writing down, like, cool stuff about the, you know, being, being a, a 14-year-old with angst and anger. I wrote all that shit down. I have some pretty disturbing writings from back in the day. But man, I look back, like, especially being in the military.

• 44:14Speaker 01

  Hmm.

• 44:15Jocko Willink?

  You look back and you're like, dude, if I wish I would have just written down just what I did today, even if it said, you know, September 19th, went parachuting, did four jumps, uh, landed hard on my last one, but had a good day.

• 44:36Speaker 01

  Yeah.

• 44:36Jocko Willink?

  Even if I just wrote that, man, I'd be so stoked. But instead, it's just one big blur.

• 44:42Speaker 01

  Yeah.

• 44:42Jocko Willink?

  And I don't remember the four jumps on September 19th or whatever else.

• 44:46Speaker 01

  Yeah.

• 44:46Jocko Willink?

  And so. If you can, just write down what you did.

• 44:50Speaker 01

  Do a little time, it's some good little time audit.

• 44:53Jocko Willink?

  Some good little time audit. Like, what'd you get done today?

• 44:56Speaker 01

  So. Right, you can go deep in that, that, like, right, okay, so I told you this before where my mom sent me like this thing that I wrote when I was in elementary school. It was like, it seemed like it was my punishment that I had to write down what I did because I abandoned my brother down in, in town or something like that. But I remember, I vaguely remember the scenario, but how much of your life is lost?

• 45:21Jocko Willink?

  Lost.

• 45:22Speaker 01

  Just because, you know, because obviously we're not remembering every little thing, you know? But how much of your life is lost to that? That whole just haze of forgetting, irrelevance, kind of?

• 45:32Jocko Willink?

  And what sucks is, I bet if we did some memory research, if you have one little anchor.

• 45:38Speaker 01

  Yeah.

• 45:38Jocko Willink?

  It'll just, it'll, you can build the framework around what happened that day.

• 45:41Speaker 01

  Oh, yeah.

• 45:42Jocko Willink?

  And if you don't have any anchor, then it's just literally gone.

• 45:45Speaker 01

  So I think

• 45:47Speaker 01

  this might not be anything new, but you know, I'm just thinking, you, you're talking right now. A lot of like creativity, and I don't mean like just, you know, traditional creativity. I mean, anything like decisions, moving forward and stuff like that could be better kind of realized. If you're in touch with that kind of stuff, I feel like.

• 46:07Jocko Willink?

  Yeah.

• 46:07Speaker 01

  You know how like, even if you just, eh, like journaling, right? You know, they say journaling, but I've never really gone into the depth of why journaling is so, or allegedly is so good, you know? But it starts to make sense when you think about it, because if even, even if you can reflect on it every year, we'll just reflect on it a little bit. You get reminded, hey, you were thinking this way.

• 46:29Jocko Willink?

  Yep.

• 46:29Speaker 01

  Now you kind of think this way, how different is it? And what are you going to do with, with that, that gain of like knowledge or ways of thinking and all this other stuff? So you can make these decisions going, you know, certain decisions going forward.

• 46:42Jocko Willink?

  Yep. Did you see, did you look at uh Crazy Joe Clayburn's journals from Ramadi at all?

• 46:48Speaker 01

  No, he was reading a little bit of it though.

• 46:49Jocko Willink?

  I mean, he has little drawings in there, little maps, cutouts, like it is freaking awesome. It is just so awesome and I have nothing like that. I have, I used to carry like a little notebook with me in Ramadi. And I have, I have the notes and generally the notes are around the operations we were conducting. The operations that we conducted had numbers. We numbered the operations that we were conducting. So they'd be like RAM, which stood for Ramadi, like RAM two, three, nine, and then RAM two, four, zero. And then RAM two, four, one. They were all numbered. And so in my, in these books, I probably had four or five of them while I was there.

• 47:30Jocko Willink?

  It will just say like RAM one, eighteen and then I'll have like my commander's intent. Cause I'd be making notes as like Leif or Seth or someone was briefing what they were gonna do. And I'd like make some notes like, hey, watch out for this. Make sure you do this. Uh, connect with these guys first. So it's, it's, but like those, those little notes are sort of, sometimes they're enough to give me a little bit of like a anchor of like, oh yeah, I remember that. Oh yeah. I remember telling those guys that. Oh yeah. We were going on an op and, and it was like supposedly friendly security guards. And it was like, in my notes were like, do not, you know, kill anyone with an AK forty seven.

• 48:11Jocko Willink?

  Because they have friendly security guards. It's like a big deal, but like, you know, that little anchor, oh yeah, I remember that. I remember that. I remember that happening. So yeah, just writing down enough to give you reflection and give you a framework to, to have your memories. Is, is so important. I wish I would have done that my whole life. I didn't do it ever.

• 48:32Speaker 01

  Go to like, I don't know, like an old friend's house or something like that.

• 48:37Speaker 01

  And then they have these, they have pictures and I'm not saying like, you know, nowadays everyone has pictures in their phone and stuff like, I mean, like old school, you know, developed pictures from Kodak, you know, whatever. And they're like, so in college, I used to always have this disposable camera. I'd always have one, just, yeah, it's kind of random. So, and I'd just be taking, you know, little, take selfies with people and all this stuff before selfies was a thing, by the way. Oh, yeah. And, you know, I develop them and stuff like that. And so they're just little snapshots of random times, you know, like, or whatever. So if you go to like an old friend's house and they have something like that, you're, you're kind of like, oh, wait a second. I never thought about this moment ever until right now. And it's a snapshot, it's a picture.

• 49:20Speaker 01

  So now these journals, basically it's, that's what it does, but it's a snapshot in your own mind. See what I'm saying? And I'll probably, yeah, but I think there's a lot that can come from that.

• 49:31Jocko Willink?

  So that's what we're doing. Like write things down, read, read 10 minutes, read 15 minutes, write, at a minimum. Write down what you got done that day and what you just, what, not even what you got done, you're gonna make it like a, like a task, but just write down, here's what I did today.

• 49:50Jocko Willink?

  And that's it. That's what we're doing. Back to the book. And then the last one is remember. And you could, you could, you could probably flex some of this into your writing as well, but like, hey, what, what are you? Who are you remembering? What are you remembering? You know, a little bit of gratitude for the people that came before you and made sacrifices to get you where you are. Important and reflect on what you've been through. So that's the last thing. And these are the, uh, these are the daily disciplines that we're doing during Def Reset to make sure we're not wasting time, to make sure we're doing what we should be doing.

• 50:31Jocko Willink?

  And like I said, we got some cool tools to help with this. We got the, we got the Jade Charles.

• 50:39Jocko Willink?

  App.

• 50:40Speaker 01

  Hell yeah.

• 50:41Jocko Willink?

  Which is looking good always. We got, and we have, so that's like an online tracker and I'm on there. There's a ton of people on there putting in when you get stuff done. Uh, then we have a PDF habit tracker that can print out as well. We got, we got some things on the web, some community connection activity. Uh, we got like a, a thing on Instagram. I think it's called a channel.

• 51:03Speaker 01

  Hmm.

• 51:04Jocko Willink?

  A channel on Instagram for Def Reset.

• 51:06Speaker 01

  Hmm. Oh, you like a broad, it's called broadcast, right?

• 51:08Jocko Willink?

  Yeah, it's something like that. I'll, I'll put out some word on what that is. Um.

• 51:14Jocko Willink?

  I made a workout for each day.

• 51:16Speaker 01

  Yeah. Okay. All right.

• 51:18Jocko Willink?

  Uh, the workouts are scalable, like they're simple. They're not easy, but they're simple. They're scalable. Like it doesn't matter who you are, you can get them done. They're relatively quick. Like you could probably do these as your early morning PT regardless of how much time you have. Uh, right now I've written the first 15. There's no equipment needed for the first 15, but I think I'm going to add some kind of pull up activity for the second 15. So if you're listening to this right now and you want, you're doing Def Reset, get a pair of rings or a, a pull up bar. You can get a pull bar from Home Depot or Lowe's. Or Ace Hardware. You just need a piece of pipe. That's what you need.

• 52:04Jocko Willink?

  An inch and a half or a two inch piece of pipe and you drill some holes in it, put some 550 cord through it. You can hang it in a tree. We get some one inch tubular nylon, wrap it around that thing, hang it in a tree, hang it from your rafters in your garage. You can, it's not hard or you can get a pair, a set of rings. You get a set of rings from just about anywhere. Rogue Fitness, they make some good rings. So get yourself some wood rings, by the way. Get wood rings because you get plastic rings or metal rings, sweat, it's not ideal. Get wood rings.

• 52:36Speaker 01

  Do you have off the top of your head? Um, you know, okay, cause pulling, pulling exercises is hard, way harder to do it makeshift.

• 52:46Jocko Willink?

  Yeah.

• 52:46Speaker 01

  Compared to pushing, like there's pushups, put your feet up on the chair.

• 52:49Jocko Willink?

  Pushups, handstand pushups, clap pushups, dips, you can do dips between chairs. Like there's all kinds of ways to do push. Yep. And legs, obviously squatting, like you can do even if you do pistols, like one legged squats.

• 53:02Speaker 01

  Yeah.

• 53:02Jocko Willink?

  That's like a legit load for most people.

• 53:05Speaker 01

  Oh, yeah. Lunges, lunges, like the whole deal.

• 53:08Jocko Willink?

  Split jumps, yeah. Bulgarian split squats. What are we doing? Let's go. Legs, easy.

• 53:12Speaker 01

  Yeah, legs.

• 53:13Jocko Willink?

  Pushups, easy.

• 53:13Speaker 01

  Yep.

• 53:14Jocko Willink?

  For pullups.

• 53:15Speaker 01

  Pulls, any pulling exercise really, it's like you kind of got to, do you, what's your, I mean, okay, so the, the, the most, the one, the effective one that I figured out was I had to bring rings. Eh, that's already a thing compared to like a pushup scenario. Um, and then I had to hang them in a spot that could hold them, which was on this, this condo I was staying in. It had like a, what do you call them? The rafter? The beam, you know, and it was strong. So I, I managed to, to, but it's not always there. I mean, what's the, is there any other hack protocols that, you know?

• 53:47Jocko Willink?

  You know, scaffolding. So you go out into the, if you're in a urban environment, there's construction somewhere, there's some scaffolding. I've, I've done many pull up workouts in New York City on random scaffolding for this exact reason. There are some little mini rings that you can get, which are like half rings. I have a pair of those. Yeah. They're like smaller.

• 54:09Jocko Willink?

  Uh, but you can kind of hang those anywhere. Uh, parking garages, I hate to say it cause I don't want anyone to, you know, get in trouble. But parking garages, they have sprinkler systems. So the sprinkler systems have pipes, the pipes.

• 54:20Speaker 01

  Careful.

• 54:21Jocko Willink?

  Yeah. You know, be careful, but uh, sometimes um, fire escapes. If they have metal railings, you can sometimes hook your, whatever, you know, your, your rings or whatever you have with you onto those and you can kind of do some, um. You know, some pull ups in a, in a fire escape center and pretty much people stay away from those things. Another thing you can do is, is like you can put your towel, you can, you can put a towel through the door. You can kind of hang that thing and you can go do some kind of pull up ver- variety on that. Uh, hotel gyms will, sometimes they don't have a pull up bar, but they've got some metal apparatus that you can hang off of.

• 55:02Jocko Willink?

  Another thing you can do is go to the school park, you know, or a park, you know, in New York city. You can go to Thompson Square Park or whatever. Just like there's a bunch of parks you can go and you can find a kid's monkey bar thing and you're good to go.

• 55:16Speaker 01

  Yeah.

• 55:17Jocko Willink?

  So there are ways to make it happen, but it is definitely the, that's why I always say the, the first thing you need to get when it comes to fitness is something to pull ups on and rings makes that easier because rings are like self-contained. And by the way, when you get rings, now you can also do pushups. Now you can do dips. So rings are a very awesome tool to utilize and, and you should get some.

• 55:43Jocko Willink?

  Uh, so we got, we got the, I put together workouts and I'll do some, some workouts with the, with the rings for the second half there. Or pull up bar or whatever. Uh, we got some video stuff, some, some clap, not just video stuff, but we got some pertinent information about all this that we're putting out there and, and also on top of all this to try and spread the word and to try and give people some, some quantifiable things to chase. It's good to have quantifiable things to chase. We're giving away some stuff. We're giving away some stuff from Echelon Front, giving away some stuff from Origin, giving away some stuff from Yeti, giving away some stuff from Ornix or Sorenix and then Roka and then Go Rock. So we got some cool stuff that we're giving away as well. So,

• 56:27Jocko Willink?

  and by the way, one, the last thing that we're giving away, which is kind of dope.

• 56:33Jocko Willink?

  We're giving away an all expense paid trip to San Diego, California to go to the Echelon Front muster and hit Victory MMA gym with me and probably go get a steak or something too. Or at least drink a fruity cereal milk. What up? So that's what we're doing. That's the Def Reset. We're getting after it. We are not wasting time. So you want to join us on that? Go to the defreset.com and get on the path. I will see you there. The path is not easy. The path is hard.

• 57:12Jocko Willink?

  That's what we're doing. Um, don't waste your time. If you need some clean fuel, check out jockofuel.com. If you need some training gear, check out originusa.com. If you need something dope to represent while you're on the path, check out jocko store.com. If you need a book to read, check out Dave Burke's book, Need to Lead. Check out Put Your Legs On by Rob Jones. Check out Things My Brother Said. If you've got kids, check out Things My Brother Used to Say by Ryan Mannion. Awesome book. I've written a bunch of kids books too. By the way, you can do Def Reset with your kid. Yeah. Kid friendly. Yeah. Kid friendly.

• 57:59Jocko Willink?

  Also, we have a leadership consulting company. It's called Echelon Front. Go to echelonfront.com if you want to. Learn about leadership. You need help with leadership. You need help inside your organization with leadership? Then check that out. Echelonfront.com. We've got events going all the time. We just did an event down in Florida. It's called the muster. The next muster is in April. And the muster sells out and people always, we post when it sells out and then we have a hundred more people. Say, hey, we missed it. Do you have any more seats? And we're like, no, there's a fire code. So if you want to come to the muster, then just go to echelonfront.com and sign up.

• 58:42Jocko Willink?

  If you need help inside your organization, we have a whole team of leadership consultants that will come out and help you with leadership. Also, we have.

• 58:52Jocko Willink?

  Extreme ownership.com and that is online training. So you can check that as well. If you want to get some steak for what you got going on, go to primalbeef.com or go to Colorado craft beef.com and that way you can get your food prep done. Eat some steak. What should you could call it the deaf deaf reset, or maybe you just call it the deaf re steak. And to steak steak every day. Not what we're doing.

• 59:23Jocko Willink?

  Also, if you want to help service members, active and retired, you want to help other families, you want to help out Gold Star families, check out Mark Lee's mom, Mommy Lee. She's got an amazing charity organization. Helps so many veterans is helped many friends of mine.

• 59:41Jocko Willink?

  It is a great thing that she does. And if you want to help out or you want to donate, go to Americas Mighty Warriors.org. Also check out Heroes and horses.org. And finally, Jimmy May's organization, Beyond the Brotherhood.org.

• 59:58Jocko Willink?

  If you want to connect with us on the interwebs, you can check out Jaco.com.

• 1:00:05Jocko Willink?

  You can also find us on social media. I'm at Jocko Willink, Echo is at Echo Charles. Be careful. Because you are not, it's not a fair fight when you go on there. There is an attack on your senses. There's an attack on your primal dopamine system to get you stay on there. Don't fall for it. Watch out for the algorithm. It's a monster. Also, thanks to our soldiers, sailors, airmen and Marines who are standing post around the world right now. Protecting our freedom and protecting our way of life. We are grateful for your service and sacrifice. Also, thanks to our police, law enforcement, firefighters, paramedics, EMTs, dispatchers,

• 1:00:44Jocko Willink?

  correctional officers, Border Patrol, Secret Service, as well as all other first responders. Thanks for standing post here at home. And protecting us from evil. And for everyone else out there.

• 1:01:00Jocko Willink?

  The clock is ticking.

• 1:01:03Jocko Willink?

  And you've heard me say that before.

• 1:01:06Jocko Willink?

  And every breath is another second gone. And no matter what you do, and no matter how bad you want, you will not get one more minute, or even one more second.

• 1:01:23Jocko Willink?

  So do not waste your time. And instead, get up, get out, and get after it. And that's all we've got for tonight. And until next time, Zekko and Jocko, out.