Ever feel completely overwhelmed by a big goal? I know I do. It turns out, there’s a surprisingly simple trick Navy SEALs use to push through, and it’s not what you’d expect.
The Mountain in Front of Us
Look, we all face challenges that feel like mountains. For years, my own “mountains” felt insurmountable. Whether it was the sheer weight of trying to lose over a hundred pounds, breaking free from the constant pull of gaming addiction, or just trying to get through a massive web development project, the sheer scale of it all would often paralyze me. It’s like standing at the base of Mount Everest, looking up, and just thinking, “How in the world am I going to get to the top?”
That feeling of being swamped, unable to move forward, it’s completely normal. Our brains, smart as they are, can get overwhelmed when they perceive a task as too big, too complex, or too far into the future. It’s why so many of us start with big ambitions, then stall out. That used to be my story, time and again.
The SEAL Secret: One “Evolution” at a Time
So, what’s the trick these elite warriors use? It’s surprisingly simple, but incredibly powerful. Navy SEALs are taught to break down monumental tasks into tiny, manageable “micro-goals” or “evolutions”. They’re not thinking about finishing Hell Week when they’re in the middle of a freezing ocean drill. They’re focused on making it to the next meal, the next hour, or just the very next breath.
It’s often referred to as “eating the elephant one bite at a time”. Instead of worrying about the entire 24-week BUD/S training, a SEAL candidate focuses only on getting through the current drill, the next physical evolution, or even just the next five minutes of discomfort. This isn’t just a motivational slogan; it’s a core strategy for building mental toughness in the face of extreme pressure. It helps prevent “learned helplessness” and keeps them moving forward, even when their bodies are screaming to quit.
How I Started Using This (And You Can Too)
Learning about this concept truly shifted things for me. When I was deep in the struggle of trying to lose over 110 pounds, thinking about the entire journey was crushing. But focusing on just “today’s workout” or “this one healthy meal”? That felt doable. It allowed me to string together small wins, which gradually built into monumental progress. It’s the same principle I apply to my work. When I’m juggling multiple online projects, deep work sessions become a lot less intimidating when I focus on just one 25-minute sprint, not the entire project roadmap.
Here’s how you can start implementing this in your own life:
- Define Your “Next Step”: Forget the overwhelming “big picture” for a minute. What’s the absolute smallest, most immediate action you can take right now towards your goal? If you want to write a book, it’s not “write a book.” It’s “open the document” or “write one sentence.” For losing weight, it might be “drink a glass of water” or “walk for 10 minutes.”
- Shrink the Timeframe: Instead of thinking about the whole day, focus on the next hour. Or even the next 15 minutes. This creates a sense of urgency but also makes the task feel less daunting. This is huge when I’m tempted to doom scroll. Instead of saying “no social media all day,” I tell myself, “just stay off for the next 30 minutes to get this one thing done.”
- Celebrate Micro-Wins: Each tiny step you complete is a victory. Acknowledge it. Even if it’s just ticking off one small item on your to-do list. Those small achievements build confidence and momentum, which fuels you for the next small step. That feeling of progress is critical to staying motivated.
More Than Just Micro-Goals: Your Inner Game
While breaking things down is key, there are other aspects to the SEAL mindset that tie in beautifully. They also emphasize controlling your inner dialogue – positive self-talk. Our brains speak 300 to 1,000 words to us a minute, and guiding those words positively can override fear and anxiety. When I’m lifting weights and feeling that burn, instead of “I can’t do this,” I try to tell myself, “Just one more rep. You’ve got this.” It’s simple, but it works.
Another powerful technique is mental rehearsal or visualization. Before a challenging task, running through it successfully in your mind prepares you for it. It’s like a mental dry run. I find this especially helpful before a big meeting or even a Muay Thai session when I’m feeling a bit rusty. Visualizing myself executing techniques correctly, or handling a tough conversation, makes it feel a lot less stressful when it actually happens.
And then there’s “controlling the controllables”. Navy SEALs operate in chaotic environments, so they learn to focus only on what they can directly influence in that moment. This is powerful for everyday life too. I’ve had to learn this the hard way, letting go of worrying about things outside my sphere of influence and channeling that energy into what I can do. This also connects to breath control, a quick way to manage your body’s physiological response to stress and bring your frontal lobe back online for better decision-making.
Putting It All Together: Your Daily Action Plan
You don’t need to be training for Hell Week to apply these principles. Whether you’re trying to build a new habit, overcome an old addiction, or just conquer your daily to-do list, thinking in small, actionable steps is your superpower.
Start small. Be present. Control what you can. And watch how those tiny, consistent efforts build into something truly unbreakable.
What’s one tiny “evolution” you can tackle today?
