Do you have a cookie when you’re facing a tough time? Does it solve everything? It depends on what kind of cookie you take. David Goggins, a former Navy SEAL, ultramarathon runner, and motivational speaker, has an impactful technique he labels the Cookie Jar.
The Concept of the Cookie Jar
David Goggins introduced the concept of the Cookie Jar as a mental strategy to draw strength from past achievements. When Goggins refers to the Cookie Jar, he isn’t talking about a literal jar filled with cookies. Instead, it’s a metaphorical jar containing memories of past victories, accomplishments, and moments of overcoming adversity. These “cookies” serve as reminders of your resilience and capabilities.
How to Create Your Cookie Jar
- Reflect on Your Achievements: Take some time to think about the significant accomplishments in your life. These don’t have to be monumental achievements; even small victories count. It could be anything from finishing a challenging project at work to overcoming a personal fear.
- Document Your Successes: Write down these achievements. Keeping a physical or digital record makes it easier to revisit them when needed. Documenting also reinforces the positive impact of these experiences.
- Acknowledge the Emotions: Remember how you felt during those moments of success. The emotions associated with these memories can be powerful motivators. Reliving pride, joy, or relief can provide a much-needed boost during tough times.
- Access the Cookie Jar: When you’re facing a difficult situation, take a moment to delve into your Cookie Jar. Remember the times you’ve overcome challenges and succeeded despite the odds. Use these memories as evidence of your strength and resilience.
Why the Cookie Jar Works
The Cookie Jar technique is effective because it shifts focus from current difficulties to past successes. This mental shift can change your perspective, making the challenge seem more manageable. It reinforces the belief that you can do it again if you’ve overcome hardships.
Moreover, the Cookie Jar taps into the power of positive reinforcement. You build a stronger sense of self-efficacy by consistently reminding yourself of your achievements. This growing confidence becomes a self-fulfilling prophecy, driving you to tackle new challenges with greater assurance.
When the going gets tough, ensure you have some cookies you can fall back on.