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Embrace the Suck: The Navy SEAL Way to an Extraordinary Life
Get into the Navy SEAL mindset with this raw, brutally honest, in-your-face self-help guide that will teach you how to thrive on adversity.
During the brutal crucible of Navy SEAL training, instructors often tell students to "embrace the suck." This phrase conveys the one lesson that is vital for any SEAL hopeful to lean into the suffering and get comfortable being very uncomfortable. In this powerful, no-nonsense guide, Navy SEAL combat veteran turned leadership expert Brent Gleeson teaches you how to transform every area of your life—the Navy SEAL way.
Can anyone develop this level of resilience? Gleeson breaks it down to a Challenge-Commitment-Control mindset. He reveals how resilient people view difficulties as a Challenge , where obstacles and failures are opportunities for growth. Next, they have a strong emotional Commitment to their goals and are not easily distracted or deterred. Finally, resilient people focus their energy on the things within their Control , rather than fixating on factors they can't impact.
Embrace the Suck provides an actionable roadmap that empowers you to expand your comfort zone to live a more fulfilling, purpose-driven life. Through candid storytelling, behavioral science research, and plenty of self-deprecating humor, Gleeson shows you how to use pain as a pathway, reassess your values, remove temptation, build discipline, suffer with purpose, fail successfully, transform your mind, and achieve more of the goals you set
During the brutal crucible of Navy SEAL training, instructors often tell students to "embrace the suck." This phrase conveys the one lesson that is vital for any SEAL hopeful to lean into the suffering and get comfortable being very uncomfortable. In this powerful, no-nonsense guide, Navy SEAL combat veteran turned leadership expert Brent Gleeson teaches you how to transform every area of your life—the Navy SEAL way.
Can anyone develop this level of resilience? Gleeson breaks it down to a Challenge-Commitment-Control mindset. He reveals how resilient people view difficulties as a Challenge , where obstacles and failures are opportunities for growth. Next, they have a strong emotional Commitment to their goals and are not easily distracted or deterred. Finally, resilient people focus their energy on the things within their Control , rather than fixating on factors they can't impact.
Embrace the Suck provides an actionable roadmap that empowers you to expand your comfort zone to live a more fulfilling, purpose-driven life. Through candid storytelling, behavioral science research, and plenty of self-deprecating humor, Gleeson shows you how to use pain as a pathway, reassess your values, remove temptation, build discipline, suffer with purpose, fail successfully, transform your mind, and achieve more of the goals you set
224 pages, Hardcover
First published December 22, 2020
910 people are currently reading
4132 people want to read
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Displaying 1 - 30 of 177 reviews
December 22, 2020
Thank you to the publisher for an advance copy of this book via netgalley!
This book is a must for 2020! The reading is quite different...thru stories recalled by the author, the author teaches you about resilience. To view hardships as challenges instead of giving up. To simply accept that there will be good things and sucky things in life...and when sucky things occur...embrace the suck and face it as a challenge!
This book is a must for 2020! The reading is quite different...thru stories recalled by the author, the author teaches you about resilience. To view hardships as challenges instead of giving up. To simply accept that there will be good things and sucky things in life...and when sucky things occur...embrace the suck and face it as a challenge!
This entire review has been hidden because of spoilers.
January 6, 2022
"Do not pray for an easy life, pray for the strength to endure a difficult one."
—BRUCE LEE
"If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward."
—MARTIN LUTHER KING JR.
Embrace the Suck was a great short read. I've been on a bit of a mindset kick recently, so naturally, I bumped this one to the top spot in my "to read" queue when I came across it.
Author Brent Gleeson is a Navy SEAL combat veteran, award-winning entrepreneur, Forbes contributor, and the author of TakingPoint: A Navy SEAL's 10 Fail Safe Principles for Leading Through Change.
Brent Gleeson:
The book opens with a bang, as a high-energy foreword, written by the man himself; David Motherfuckin' Goggins is delivered. Gleeson and Goggins went through SEAL training together (more on this below).
Gleeson follows up Goggins and delivers a powerful introduction. Great stuff!
The rest of the writing here was also very well done. Gleeson writes in a straightforward, matter-of-fact manner that will ensure this one holds the reader's attention effectively.
The formatting of the book was also well done. At the end of every chapter, Gleeson includes a summary of the points talked about, and adds an additional "Questions to ask yourself" commentary.
The book also contains many excellent quotes; from both contemporary, as well as historical figugures. I'll drop a few of the more choice ones here.
"The first and best victory is to conquer self..."
—PLATO
At it's heart, Embrace the Suck is a philosophy. In a theme that emerges over and over again in the books I've read on mindset and mastery, you must become comfortable with being uncomfortable. Things will not always go your way; as a rule. You must persevere, and adapt. Resilience is key.
Gleeson writes on the definition of resilience early on:
Further to the above point and writing, Gleeson drops this great quote:
Carol S. Dweck's concept of a "fixed vs growth mindset" is also mentioned by Gleeson early on:
"In the midst of chaos, there is also opportunity."
—SUN TZU
As mentioned earlier, Gleeson also touches on the famous SEAL BUD/S training here. He was part of Goggin's Boat Crew 2 ("Can't Hurt Boat Crew 2!") during BUD/S Hell Week, where you effectively don't sleep for almost an entire week.
During their BUD/S training, a close friend of the author's actually died. Yes, died. Jesus...
The cold ocean exercises, near-drowning, the running in the soft sand, and the endless carrying of heavy boats are also all mentioned by Gleeson. He talks about the mental and physical challenges of the training, and the temptation to ring the famous bell, and return to comfort.
Many different modalities and tools for the reader are presented throughout the book. Here Gleeson introduces his "Embrace the Suck Five-Step Root Cause Analysis mental model":
And his "Taming Temptation Tiger mental model":
"You have power over your mind—not outside events. Realize this, and you will find strength."
—MARCUS AURELIUS
Gleeson closes the book with a short list of maxims employed by the SEAL teams, but not before dropping this excellent quote:
********************
I'm admittedly a huge fan of books written by, or about elite military units; in general, and the Navy SEALs; specifically.
So, I guess I went into this one with high hopes. I am happy to report that it did not disappoint.
It was a very well-written and presented book. I'll likely reread it shortly, to make sure that I fully absorb the material.
An easy recommendation, and a 5-star rating.
—BRUCE LEE
"If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward."
—MARTIN LUTHER KING JR.
Embrace the Suck was a great short read. I've been on a bit of a mindset kick recently, so naturally, I bumped this one to the top spot in my "to read" queue when I came across it.
Author Brent Gleeson is a Navy SEAL combat veteran, award-winning entrepreneur, Forbes contributor, and the author of TakingPoint: A Navy SEAL's 10 Fail Safe Principles for Leading Through Change.
Brent Gleeson:
The book opens with a bang, as a high-energy foreword, written by the man himself; David Motherfuckin' Goggins is delivered. Gleeson and Goggins went through SEAL training together (more on this below).
Gleeson follows up Goggins and delivers a powerful introduction. Great stuff!
The rest of the writing here was also very well done. Gleeson writes in a straightforward, matter-of-fact manner that will ensure this one holds the reader's attention effectively.
The formatting of the book was also well done. At the end of every chapter, Gleeson includes a summary of the points talked about, and adds an additional "Questions to ask yourself" commentary.
The book also contains many excellent quotes; from both contemporary, as well as historical figugures. I'll drop a few of the more choice ones here.
"The first and best victory is to conquer self..."
—PLATO
At it's heart, Embrace the Suck is a philosophy. In a theme that emerges over and over again in the books I've read on mindset and mastery, you must become comfortable with being uncomfortable. Things will not always go your way; as a rule. You must persevere, and adapt. Resilience is key.
Gleeson writes on the definition of resilience early on:
"We break the definition of resilience into three categories:
1. Challenge: Resilient people view difficulty as a challenge, not as a paralyzing event. They look at their failures and mistakes as lessons to be learned from and opportunities for growth. In our words, they embrace the suck better than others because they lean in.
2. Commitment: Resilient people are committed to their lives and goals. They have a compelling reason to get out of bed in the morning. They are not easily deterred or distracted by “opportunities” that are unrelated to their desired outcomes.
3. Control: Resilient people spend their time and energy focusing on situations and events that they have control over. And because they put their efforts where they can have the most impact, they feel empowered and confident.
Further to the above point and writing, Gleeson drops this great quote:
"Nothing great in this world comes without a little bit of adversity. Nothing amazing happens inside our comfort zones. Whether we are talking about getting a promotion, nurturing a challenged marriage, mastering a sport, building or saving a small business, navigating a pandemic, battling disease, dealing with the loss of a loved one, raising children, or hunting terrorists, a little bit of suffering will always be attached. That’s why the things we love and work hard for are deeply rewarding. My hope is that this book will provide you with the ammunition and inspiration necessary to embrace the suck, keep fighting, and live an extraordinary life."
Carol S. Dweck's concept of a "fixed vs growth mindset" is also mentioned by Gleeson early on:
"In the midst of chaos, there is also opportunity."
—SUN TZU
As mentioned earlier, Gleeson also touches on the famous SEAL BUD/S training here. He was part of Goggin's Boat Crew 2 ("Can't Hurt Boat Crew 2!") during BUD/S Hell Week, where you effectively don't sleep for almost an entire week.
During their BUD/S training, a close friend of the author's actually died. Yes, died. Jesus...
The cold ocean exercises, near-drowning, the running in the soft sand, and the endless carrying of heavy boats are also all mentioned by Gleeson. He talks about the mental and physical challenges of the training, and the temptation to ring the famous bell, and return to comfort.
Many different modalities and tools for the reader are presented throughout the book. Here Gleeson introduces his "Embrace the Suck Five-Step Root Cause Analysis mental model":
And his "Taming Temptation Tiger mental model":
"You have power over your mind—not outside events. Realize this, and you will find strength."
—MARCUS AURELIUS
Gleeson closes the book with a short list of maxims employed by the SEAL teams, but not before dropping this excellent quote:
"The point is, we’re all going to have to sing our death song someday. What will the words of your song be? What mark do you want to leave on the world? What do you absolutely not want to regret on the day you pass? Will you reflect back and realize you didn’t take many risks and stayed safely in your village? Or will you know that you left everything you had on the battlefield of life?
The choice is yours..."
********************
I'm admittedly a huge fan of books written by, or about elite military units; in general, and the Navy SEALs; specifically.
So, I guess I went into this one with high hopes. I am happy to report that it did not disappoint.
It was a very well-written and presented book. I'll likely reread it shortly, to make sure that I fully absorb the material.
An easy recommendation, and a 5-star rating.
December 30, 2020
I'm a little skeptical of these types of books, but seeing a preface by Goggins made me put some trust into it. I enjoyed it a lot more than expected, and I liked the author's approach.
What stands the most for me is how it blends motivation and actional advice so well. Brent tells many stories of his time as a Navy Seal with extraordinary cases of resilience that are incredibly inspiring and certainly urge you to embrace the suck. However, the book is also full of practical advice and the systems he has developed in order to improve yourself.
These include visualizing your goals, dividing tasks into more manageable portions, slowly build habits overtime, being accountable, etc. None of it necessarily revolutionary, but nevertheless something that most people completely lack, and it is presented here in a well succinct format. The approach is well done and in-line with scientific evidence about development and habit building. Some studies are even mentioned which I was glad to see, although it is a minority and the book isn't science-focused.
I particularly enjoyed when his systems were describing in specific situations, either from him or teammates and friends. Seeing it in an applied context is always helpful. I also liked how broad his approach is to improvement. It is centered around exercise, as it should be as a foundation, but it does branch out into every aspect of life, and his experience with entrepreneurship and public speaking enriched this aspect. We had to apply the concepts that made him a successful navy seal, but in a completely new context.
He draws from other people and stories often. For example, he briefly describes the story of Louis Zamperini, David Goggins, or Ernest Shackleton, as incredible examples of embracing the suck and becoming out on top despite the mindblowing suffering they endured. I already knew all of them, but I still found it enjoyable and illustrates the "universality" of the principles.
The author's personality was also a bonus for me. Somehow it seemed relatable and understanding, even though that in many respects we are so completely different. I didn't find his tone condescending which sometimes might be demotivating for some that are in a tough spot in life, but also rigid enough that encourages you to keep yourself accountable.
If you're looking to improve yourself but you're having a hard time getting the ball going, I think this book is helpful. It is both inspirational in the stories that it describes but also offers incredibly specific advice on how to implement the principles in your life. Nevertheless, if you've had your fair share of these types of self-help books and stories about Navy Seals, you won't encounter new things here. So unless you're fine with significant overlap, you're likely better off with another book.
What stands the most for me is how it blends motivation and actional advice so well. Brent tells many stories of his time as a Navy Seal with extraordinary cases of resilience that are incredibly inspiring and certainly urge you to embrace the suck. However, the book is also full of practical advice and the systems he has developed in order to improve yourself.
These include visualizing your goals, dividing tasks into more manageable portions, slowly build habits overtime, being accountable, etc. None of it necessarily revolutionary, but nevertheless something that most people completely lack, and it is presented here in a well succinct format. The approach is well done and in-line with scientific evidence about development and habit building. Some studies are even mentioned which I was glad to see, although it is a minority and the book isn't science-focused.
I particularly enjoyed when his systems were describing in specific situations, either from him or teammates and friends. Seeing it in an applied context is always helpful. I also liked how broad his approach is to improvement. It is centered around exercise, as it should be as a foundation, but it does branch out into every aspect of life, and his experience with entrepreneurship and public speaking enriched this aspect. We had to apply the concepts that made him a successful navy seal, but in a completely new context.
He draws from other people and stories often. For example, he briefly describes the story of Louis Zamperini, David Goggins, or Ernest Shackleton, as incredible examples of embracing the suck and becoming out on top despite the mindblowing suffering they endured. I already knew all of them, but I still found it enjoyable and illustrates the "universality" of the principles.
The author's personality was also a bonus for me. Somehow it seemed relatable and understanding, even though that in many respects we are so completely different. I didn't find his tone condescending which sometimes might be demotivating for some that are in a tough spot in life, but also rigid enough that encourages you to keep yourself accountable.
If you're looking to improve yourself but you're having a hard time getting the ball going, I think this book is helpful. It is both inspirational in the stories that it describes but also offers incredibly specific advice on how to implement the principles in your life. Nevertheless, if you've had your fair share of these types of self-help books and stories about Navy Seals, you won't encounter new things here. So unless you're fine with significant overlap, you're likely better off with another book.
April 25, 2021
While I like this, and think there's lots of good advice here, I would throw out one caveat. Many of his (and Goggins's) stories are about embracing the suck in discovering physical limits--specifically in SEAL training--and he references the saying that when your brain is telling you to stop, that means you're at about 40%. Sometimes that's true, and puking at the end of a workout might be a reasonable consequence...but sometimes when your brain (or body) is telling you to stop, it's because you're at 110% and your brain is trying to save your life. He mentions his Hell Week ending a day early because their leader John dies in the pool, doing a difficult swimming evolution with pneumonia. David Goggins (who wrote the foreward, and is an extreme athlete) writes in his own book on getting rhabdomyolysis during an event (not a joking matter...an athlete died here at the Boulder Ironman in 2015 of rhabdo).
Plus, especially when you hit your 50s or beyond, pushing it really hard can have you embracing the suck of literally months of chronic pain and recovery, waiting for tendons or other bits with limited blood supply to slowly heal. So maybe exercise some judgement before jumping off a cliff to embrace the suck on something with limited upside utility and a really huge potential downside.
But embracing the suck on getting out of and staying out of your emotional comfort zone to realize your goals? Go for it. Develop self-discipline and good habits? Hell yeah.
Plus, especially when you hit your 50s or beyond, pushing it really hard can have you embracing the suck of literally months of chronic pain and recovery, waiting for tendons or other bits with limited blood supply to slowly heal. So maybe exercise some judgement before jumping off a cliff to embrace the suck on something with limited upside utility and a really huge potential downside.
But embracing the suck on getting out of and staying out of your emotional comfort zone to realize your goals? Go for it. Develop self-discipline and good habits? Hell yeah.
January 25, 2021
It has some great tips that are applicable to everyone. Otherwise David Goggins is mentioned several times in the book and I almost felt like maybe I should just reread Goggins book.
September 25, 2025
This book makes me want to learn how to do a pull up.
I listened to this on audio, but I really want to go back and read it as well. Great stories about what it takes to be a seal and how to apply those attributes to be self-disciplined for us normal folks.
Moral of the story: don't be a lazy human, don't let temptation tiger tackle you, and be a common man with uncommon desires. hooorahhhhhh
I listened to this on audio, but I really want to go back and read it as well. Great stories about what it takes to be a seal and how to apply those attributes to be self-disciplined for us normal folks.
Moral of the story: don't be a lazy human, don't let temptation tiger tackle you, and be a common man with uncommon desires. hooorahhhhhh
August 18, 2024
“Embrace the Suck” by Brent Gleeson aims to deliver lessons on mental toughness, resilience, and personal growth, drawing heavily on the author’s experiences as a Navy SEAL. While the concept of embracing discomfort to achieve personal and professional success is compelling, the execution of the book falls short in several areas.
One of the main issues with the book is its repetitiveness. Gleeson frequently reiterates the same principles and anecdotes, which can make the book feel unnecessarily stretched. While repetition can be effective for emphasizing key points, here it seems to detract from the overall impact, leading to a lack of depth in the exploration of ideas.
Moreover, the advice provided, while sound in theory, often feels generic and lacking in novelty. Many of the concepts presented, such as setting goals, building discipline, and maintaining a positive mindset, are common in self-help literature. The book doesn’t offer many fresh insights or practical strategies that haven’t been covered more effectively by other authors in the genre.
Another point of critique is that Gleeson’s writing style can come across as overly preachy at times. The tone often shifts from motivational to a rigid, almost dogmatic approach to self-improvement. This might resonate with some readers who appreciate a no-nonsense, tough-love approach, but it can also alienate those who are looking for a more nuanced and empathetic perspective on personal development.
In conclusion, while “Embrace the Suck” has its moments of inspiration, it ultimately feels like a missed opportunity to delve deeper into the complexities of mental toughness and resilience. The repetitive nature of the content, coupled with a lack of original insights, makes this book less impactful than it could have been. For those new to self-help literature, it might serve as a decent introduction, but seasoned readers in the genre may find it underwhelming.
One of the main issues with the book is its repetitiveness. Gleeson frequently reiterates the same principles and anecdotes, which can make the book feel unnecessarily stretched. While repetition can be effective for emphasizing key points, here it seems to detract from the overall impact, leading to a lack of depth in the exploration of ideas.
Moreover, the advice provided, while sound in theory, often feels generic and lacking in novelty. Many of the concepts presented, such as setting goals, building discipline, and maintaining a positive mindset, are common in self-help literature. The book doesn’t offer many fresh insights or practical strategies that haven’t been covered more effectively by other authors in the genre.
Another point of critique is that Gleeson’s writing style can come across as overly preachy at times. The tone often shifts from motivational to a rigid, almost dogmatic approach to self-improvement. This might resonate with some readers who appreciate a no-nonsense, tough-love approach, but it can also alienate those who are looking for a more nuanced and empathetic perspective on personal development.
In conclusion, while “Embrace the Suck” has its moments of inspiration, it ultimately feels like a missed opportunity to delve deeper into the complexities of mental toughness and resilience. The repetitive nature of the content, coupled with a lack of original insights, makes this book less impactful than it could have been. For those new to self-help literature, it might serve as a decent introduction, but seasoned readers in the genre may find it underwhelming.
July 22, 2023
A close professional colleague and friend highly recommended this book to me several months ago as one that was very impactful to her. I’m so glad that I chose to read this and it has been especially helpful to me over the last month due to unexpected challenges in my own life. The author shared stories from his life that are very raw and real in elaborating the key concepts and points he is trying to make to help readers learn to embrace challenges more readily and how to do it. I read this book to learn and grow and found it to be very thought provoking. It gave me an even deeper appreciation for the arduous difficulty and sacrifices that are made by those who choose to push themselves to become a Navy Seal and protect our freedom. As I read this I took a lot of personal notes on the ideas and passages that were most meaningful to me, and plan to use those as a valuable reference for planning for big challenges and objectives I have for my personal and professional life.
February 20, 2021
Although I was highly disappointed that a Navy combat special operator of such a high caliber organization utilized civilian time to time stamps his entries in his book, the rest of it totally makes up for it, especially the bit pertaining to the Siberian tiger... I fucking love that story!
September 18, 2024
Absolutely one of my favorite books! Written by a ex Seal and how mental strength helps you conquer life!
March 30, 2023
Build resilience and unlock your true potential.
How many times a day do you wish for an easy way out or someone to take away your pain?
The truth is that we all face challenges, but how we deal with them is what separates us.
In this book by Brent Gleeson’s Embrace the Suck, we’ll look at three key aspects of cultivating resilience – Challenge, Commitment, and Control. First, we’ll examine how resilience experts view challenges. Then we’ll learn how they use problems to grow. Finally, we’ll see how they stay focused on their goals.
So, if you want the tools and ammunition to find your purpose and live an extraordinary life, this is the book for you. Get ready to turn pain into peak performance by embracing the suck.
---
Turn pain into motivation and face challenges with positivity.
Brent Gleeson and his fellow trainees faced the ultimate test of strength and resilience: the six-day Navy SEAL selection course called “Hell Week.” The program is designed to push soldiers to their limits. But explosions, smoke grenades, and machine gun fire are just the beginning. The real challenge comes from surf torture, a grueling regimen involving constant exposure to the freezing ocean. As a result, the course has a failure rate of 70 to 80 percent. Crazy, right? But here’s the thing. Those who survive the verbal and physical onslaught share one crucial trait: they embrace the suck.
Basic Underwater Demolition/SEAL training isn’t for the faint-hearted. To succeed, applicants must learn to transform their pain into a powerful source of motivation. The question is, how do they do it? What separates those pushing through from those who ring the bell and quit? To answer this, we need to delve deeper into psychology.
Have you ever faced a seemingly insurmountable challenge? Perhaps you’ve even considered quitting before you began. It’s natural to try and avoid pain and adversity, but the problem is that doing so prevents you from achieving your full potential. So, how can you overcome your fears and build your resilience? Here’s where embracing the suck comes into play.
Retired SEAL Jason Redman is a true fighter in every way. Despite being shot seven times in battle, he refused to see himself as a victim. Instead, he focused on his recovery, declaring his hospital room a pity-free zone. Redman accepted his injuries, pain, suffering, and uncertainty with remarkable bravery. With an unwavering determination, he achieved a full physical recovery. His story shows that anyone can overcome even the harshest obstacles with the right mindset and attitude.
Embracing the suck is about confronting problems head-on. It’s about accepting that we don’t always have control over what happens to us, but we do have control over how we react to it. We can develop the skills and resilience needed to handle even the most difficult situations by approaching our challenges with a positive mindset. Then, rather than seeing obstacles as roadblocks, we begin to see them as opportunities for growth and improvement. This shift in perspective empowers us to take action and tackle future challenges with greater energy and resolve.
Before using painful experiences to fuel your growth, though, you need to understand where you are now. One practical way to answer this is to describe your core values. These are the fundamental beliefs and principles that guide your actions and decisions. They reflect your personality and the legacy you wish to leave. Are you ready to identify those values?
Great! Grab a stack of Post-it notes and jot down four to six core values. Don’t overthink it – focus on capturing what matters to you most. You might include values such as health, family, faith, or integrity, to name but a few.
Before moving on to the next step, you should be aware that it isn’t enough to simply acknowledge your core values; you should embody them, too. For that reason, take action and actively integrate them into your daily life.
After identifying your core values, the next step is to develop supporting behaviors that align with them.
These supportive behaviors must be specific, measurable, and achievable. For example, if one of your core values is health, you could develop a diet plan, exercise regularly, prepare nutritious meals, and ensure you get enough sleep. Similarly, one of your core values might be integrity. In that case, supporting behaviors might include honest and transparent communication; fulfilling your commitments and responsibilities; and standing up for what’s right, even when it’s difficult.
Remember that small, deliberate actions can have a substantial impact over time. Actions, as they say, speak louder than words. But staying on track can be tough with the constant distractions of your hectic life. So, how can you remain focused and committed to your values?
Consider using a calendar or a goal-setting app to jumpstart your progress. Improving your accountability is crucial to living out your core values. So display your supporting behaviors in a prominent location, such as on your wall or in the notes app on your phone. The more often you see them, the more likely you are to take action. Try experimenting with different accountability methods until you find the best one.
Of course, setbacks and mistakes are inevitable. When they happen, it’s important not to be too hard on yourself. Instead, use the time to reflect on your approach and the supporting behaviors you’ve put in place to figure out where you went wrong. Perhaps overindulging in sweets derailed your diet, or failing to schedule your time correctly cut your workout short. By analyzing your actions and identifying areas for improvement, you can develop mental resilience and a grittier mindset. As Gleeson puts it, you’re building up your brain calluses.
So, embrace the suck, learn from your mistakes, and keep moving forward. By reframing your obstacles, you can realize your full potential and become the best version of yourself. So, take some time to consider your values and devise strategies to implement them. Focus on your goals and recognize that every challenge you overcome is a plus for your growth. Because embracing the suck builds wisdom and strength, it helps you understand what truly matters in your life and commit to your values and priorities.
In the following section, we’ll look at the importance of commitment.
---
Use stress and failure to learn and grow.
The SEAL team’s objective is clear: locate a high-value target in rural Iraq. But fate intervenes. As the team approaches its destination, one of the Humvee tires blows out, forcing an abrupt halt. The team sets up security and then replaces the wheel. But the troubles are just beginning. As the elite soldiers approach the secluded farmhouse, they encounter unexpected resistance in the form of some bullheaded livestock. After corralling the troublesome goats, the team moves in. Yet, their luck worsens when Gleeson falls waist-deep in muck. Aside from uncovering a weapons cache, their mission is a bust.
Despite the setbacks, Gleeson quickly loads the weapons onto the Humvees for extraction. As the team returns to base, one of the convoy loan vehicles collides with a bridge, causing a traffic pile-up. Unfortunately, it takes two hours to clear the roads. Eventually, the SEALs move out, leaving the damaged Mercedes behind. After completing their mission and delivering the weapons, the team returns to retrieve the $300,000 vehicle, only to find that it’s been stripped of its parts. The only option left is to write a check to cover the damages. Wow. What a day. So why are they all so chill?
There’s a simple explanation – at the core of SEAL training lies perseverance. Giving up isn’t an option. Well, it is, but not for those who want a career in the special forces. The key point here is to view failure as a learning experience. By embracing the hardships that come our way, we can learn to get comfortable with being uncomfortable. The question is, how can we shift our mindsets and deal with setbacks efficiently? Well, we can start by examining the realities of failure.
First, we need to accept that failure can distort our view of our goals and abilities, leading us to believe false things. Failure can also lead to feelings of helplessness and fear, which, in turn, result in a failure complex. Another disadvantage of failure is the possibility of self-sabotage. So, in order to succeed, we have to confront our fears. And because willpower is a muscle, we must exercise it, or it’ll be lost. Finally, when dealing with failure, we need to concentrate on what we can control.
To recap, accepting these realities can help you navigate failure more effectively and develop a resilient mindset. Yes, it’s true: when used correctly, stress and anxiety are powerful growth tools. How can that be? Well, think back to when you excelled at something, like learning a new language or taking a test. Stress and anxiety were almost certainly present, shaping your results and who you are today. With this in mind, psychologists Alia and Thomas Crum have developed a three-step model to help people harness the creative power of stress. Here’s how it works:
Step one: see it. Acknowledge and recognize the stress you are experiencing, reframing it as an opportunity to grow. Investigate its potential root causes.
Step two: own it. Take ownership of your stress response, recognizing that you can choose how you react.
Step three: use it. Channel negative energy into constructive action, using it as a tool for growth and development.
Learning to confront and express difficult emotions can be tough, but it’s vital for personal growth. Accepting and processing your feelings allows you to gain a better understanding of yourself and how you prioritize your experiences. Also, being comfortable with discomfort and facing obstacles is the only way to move forward positively. In other words, the key to personal growth is to embrace the suck and learn from it. By doing so, you become more self-aware, empathetic, and resilient, capable of crushing any obstacle that comes your way.
Are you settling for an unfulfilling job or relationship? Are you letting grudges, laziness, or quitting hold you back? To live an extraordinary life, you have to commit to embracing pain. Falling into a comfortable routine is easy, but this isn’t the path to success. So are you ready to bust out of your comfort zone? Great. How can you do it? The answer might be simpler than you think – do something that sucks every day.
After you’ve selected your goals and whittled them down to the ones that genuinely excite you, the next step is to list specific actions for each, including parts that suck. All this is great practice for regularly testing yourself and your comfort zone. So collect your courage and take action. It may sometimes feel unsettling, but you’ll be proud of yourself for making positive life changes. Now let's move on to your execution strategy.
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Master the SEAL mindset: self-discipline and strategy.
So far, you’ve learned that pain is a pathway, and being comfortable with discomfort is a key factor in achieving success. Now, you can start putting this all into practice. By modeling the SEAL mindset for execution, you can live beyond your comfort zone. So what’s your next move? Let's begin by breaking the tasks down.
SEAL operations require strategic planning. Setting goals and identifying controllable threats is the first step. Next, the team evaluates the resources needed and assesses mission feasibility, drawing from past experiences. Finally, each team member's role and responsibilities are defined to establish accountability, and outside experts are consulted for additional perspectives. Contingency plans are also developed to prepare for unexpected issues.
How can you make sure this model works? To execute any plan, you need self-discipline. Do you routinely put off tasks that you plan to complete first thing in the morning? If so, it’s time to take another page from the Navy SEAL playbook. These elite combatants are highly skilled in close-quarters combat and follow the training motto, "slow is smooth, and smooth is fast." They learn how to overcome subconscious limitations and improve their self-control, and so can you.
The problem is that discipline involves more than just willpower. It’s also about recognizing your flaws and taking preventive steps to avoid temptation. When you make mistakes, Gleeson stresses the importance of reflection, using missteps to identify triggers and create plans to stay on track. For instance, if you want to drink less, you should remove alcohol from the house. Likewise, muting your phone can help you avoid distractions. By taking these steps, you can develop the discipline needed to achieve your goals and live your best life. Ultimately, self-discipline is a crucial skill you can master with the right approach. You must have self-awareness, a clear plan, and realistic expectations to achieve this.
Previously, we mentioned the realities of failure. When you encounter such setbacks, do your best to overcome your guilt, anger, or frustration and embrace these challenges. Remember to learn from your slip-ups and go easy on yourself when things don’t go as planned. The fact is, life is short. So why not make the most of your time here? We humans have the unique power to influence our future by accepting responsibility for our actions and actively working toward something more meaningful. Living purposefully means rising above fleeting distractions and hollow relationships to pursue something more valuable: a life free of regrets.
Fear should never hold you back. Not if you take control of your life and plan your future with the end in mind. Imagine the possibilities if you accepted pain as a necessary part of your journey to success. So don’t leave your life to chance. Instead, ask yourself what truly matters, and prioritize your goals accordingly. Then, take deliberate action to build an extraordinary future and strive to leave a legacy you can be proud of.
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Instead of avoiding pain, embrace it and use it to propel you forward. By aligning your actions with your core values, you can face problems while remaining focused on your goals. Setting realistic targets and making steady progress requires self-discipline and self-awareness. So take small, incremental steps outside of your comfort zone to promote growth.
Then, using the "See it, Own it, and Use it" model, you can use stress and fear to your advantage. So, embrace the suck and don't let failure cloud your vision of success – you are capable of overcoming any obstacle.
How many times a day do you wish for an easy way out or someone to take away your pain?
The truth is that we all face challenges, but how we deal with them is what separates us.
In this book by Brent Gleeson’s Embrace the Suck, we’ll look at three key aspects of cultivating resilience – Challenge, Commitment, and Control. First, we’ll examine how resilience experts view challenges. Then we’ll learn how they use problems to grow. Finally, we’ll see how they stay focused on their goals.
So, if you want the tools and ammunition to find your purpose and live an extraordinary life, this is the book for you. Get ready to turn pain into peak performance by embracing the suck.
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Turn pain into motivation and face challenges with positivity.
Brent Gleeson and his fellow trainees faced the ultimate test of strength and resilience: the six-day Navy SEAL selection course called “Hell Week.” The program is designed to push soldiers to their limits. But explosions, smoke grenades, and machine gun fire are just the beginning. The real challenge comes from surf torture, a grueling regimen involving constant exposure to the freezing ocean. As a result, the course has a failure rate of 70 to 80 percent. Crazy, right? But here’s the thing. Those who survive the verbal and physical onslaught share one crucial trait: they embrace the suck.
Basic Underwater Demolition/SEAL training isn’t for the faint-hearted. To succeed, applicants must learn to transform their pain into a powerful source of motivation. The question is, how do they do it? What separates those pushing through from those who ring the bell and quit? To answer this, we need to delve deeper into psychology.
Have you ever faced a seemingly insurmountable challenge? Perhaps you’ve even considered quitting before you began. It’s natural to try and avoid pain and adversity, but the problem is that doing so prevents you from achieving your full potential. So, how can you overcome your fears and build your resilience? Here’s where embracing the suck comes into play.
Retired SEAL Jason Redman is a true fighter in every way. Despite being shot seven times in battle, he refused to see himself as a victim. Instead, he focused on his recovery, declaring his hospital room a pity-free zone. Redman accepted his injuries, pain, suffering, and uncertainty with remarkable bravery. With an unwavering determination, he achieved a full physical recovery. His story shows that anyone can overcome even the harshest obstacles with the right mindset and attitude.
Embracing the suck is about confronting problems head-on. It’s about accepting that we don’t always have control over what happens to us, but we do have control over how we react to it. We can develop the skills and resilience needed to handle even the most difficult situations by approaching our challenges with a positive mindset. Then, rather than seeing obstacles as roadblocks, we begin to see them as opportunities for growth and improvement. This shift in perspective empowers us to take action and tackle future challenges with greater energy and resolve.
Before using painful experiences to fuel your growth, though, you need to understand where you are now. One practical way to answer this is to describe your core values. These are the fundamental beliefs and principles that guide your actions and decisions. They reflect your personality and the legacy you wish to leave. Are you ready to identify those values?
Great! Grab a stack of Post-it notes and jot down four to six core values. Don’t overthink it – focus on capturing what matters to you most. You might include values such as health, family, faith, or integrity, to name but a few.
Before moving on to the next step, you should be aware that it isn’t enough to simply acknowledge your core values; you should embody them, too. For that reason, take action and actively integrate them into your daily life.
After identifying your core values, the next step is to develop supporting behaviors that align with them.
These supportive behaviors must be specific, measurable, and achievable. For example, if one of your core values is health, you could develop a diet plan, exercise regularly, prepare nutritious meals, and ensure you get enough sleep. Similarly, one of your core values might be integrity. In that case, supporting behaviors might include honest and transparent communication; fulfilling your commitments and responsibilities; and standing up for what’s right, even when it’s difficult.
Remember that small, deliberate actions can have a substantial impact over time. Actions, as they say, speak louder than words. But staying on track can be tough with the constant distractions of your hectic life. So, how can you remain focused and committed to your values?
Consider using a calendar or a goal-setting app to jumpstart your progress. Improving your accountability is crucial to living out your core values. So display your supporting behaviors in a prominent location, such as on your wall or in the notes app on your phone. The more often you see them, the more likely you are to take action. Try experimenting with different accountability methods until you find the best one.
Of course, setbacks and mistakes are inevitable. When they happen, it’s important not to be too hard on yourself. Instead, use the time to reflect on your approach and the supporting behaviors you’ve put in place to figure out where you went wrong. Perhaps overindulging in sweets derailed your diet, or failing to schedule your time correctly cut your workout short. By analyzing your actions and identifying areas for improvement, you can develop mental resilience and a grittier mindset. As Gleeson puts it, you’re building up your brain calluses.
So, embrace the suck, learn from your mistakes, and keep moving forward. By reframing your obstacles, you can realize your full potential and become the best version of yourself. So, take some time to consider your values and devise strategies to implement them. Focus on your goals and recognize that every challenge you overcome is a plus for your growth. Because embracing the suck builds wisdom and strength, it helps you understand what truly matters in your life and commit to your values and priorities.
In the following section, we’ll look at the importance of commitment.
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Use stress and failure to learn and grow.
The SEAL team’s objective is clear: locate a high-value target in rural Iraq. But fate intervenes. As the team approaches its destination, one of the Humvee tires blows out, forcing an abrupt halt. The team sets up security and then replaces the wheel. But the troubles are just beginning. As the elite soldiers approach the secluded farmhouse, they encounter unexpected resistance in the form of some bullheaded livestock. After corralling the troublesome goats, the team moves in. Yet, their luck worsens when Gleeson falls waist-deep in muck. Aside from uncovering a weapons cache, their mission is a bust.
Despite the setbacks, Gleeson quickly loads the weapons onto the Humvees for extraction. As the team returns to base, one of the convoy loan vehicles collides with a bridge, causing a traffic pile-up. Unfortunately, it takes two hours to clear the roads. Eventually, the SEALs move out, leaving the damaged Mercedes behind. After completing their mission and delivering the weapons, the team returns to retrieve the $300,000 vehicle, only to find that it’s been stripped of its parts. The only option left is to write a check to cover the damages. Wow. What a day. So why are they all so chill?
There’s a simple explanation – at the core of SEAL training lies perseverance. Giving up isn’t an option. Well, it is, but not for those who want a career in the special forces. The key point here is to view failure as a learning experience. By embracing the hardships that come our way, we can learn to get comfortable with being uncomfortable. The question is, how can we shift our mindsets and deal with setbacks efficiently? Well, we can start by examining the realities of failure.
First, we need to accept that failure can distort our view of our goals and abilities, leading us to believe false things. Failure can also lead to feelings of helplessness and fear, which, in turn, result in a failure complex. Another disadvantage of failure is the possibility of self-sabotage. So, in order to succeed, we have to confront our fears. And because willpower is a muscle, we must exercise it, or it’ll be lost. Finally, when dealing with failure, we need to concentrate on what we can control.
To recap, accepting these realities can help you navigate failure more effectively and develop a resilient mindset. Yes, it’s true: when used correctly, stress and anxiety are powerful growth tools. How can that be? Well, think back to when you excelled at something, like learning a new language or taking a test. Stress and anxiety were almost certainly present, shaping your results and who you are today. With this in mind, psychologists Alia and Thomas Crum have developed a three-step model to help people harness the creative power of stress. Here’s how it works:
Step one: see it. Acknowledge and recognize the stress you are experiencing, reframing it as an opportunity to grow. Investigate its potential root causes.
Step two: own it. Take ownership of your stress response, recognizing that you can choose how you react.
Step three: use it. Channel negative energy into constructive action, using it as a tool for growth and development.
Learning to confront and express difficult emotions can be tough, but it’s vital for personal growth. Accepting and processing your feelings allows you to gain a better understanding of yourself and how you prioritize your experiences. Also, being comfortable with discomfort and facing obstacles is the only way to move forward positively. In other words, the key to personal growth is to embrace the suck and learn from it. By doing so, you become more self-aware, empathetic, and resilient, capable of crushing any obstacle that comes your way.
Are you settling for an unfulfilling job or relationship? Are you letting grudges, laziness, or quitting hold you back? To live an extraordinary life, you have to commit to embracing pain. Falling into a comfortable routine is easy, but this isn’t the path to success. So are you ready to bust out of your comfort zone? Great. How can you do it? The answer might be simpler than you think – do something that sucks every day.
After you’ve selected your goals and whittled them down to the ones that genuinely excite you, the next step is to list specific actions for each, including parts that suck. All this is great practice for regularly testing yourself and your comfort zone. So collect your courage and take action. It may sometimes feel unsettling, but you’ll be proud of yourself for making positive life changes. Now let's move on to your execution strategy.
---
Master the SEAL mindset: self-discipline and strategy.
So far, you’ve learned that pain is a pathway, and being comfortable with discomfort is a key factor in achieving success. Now, you can start putting this all into practice. By modeling the SEAL mindset for execution, you can live beyond your comfort zone. So what’s your next move? Let's begin by breaking the tasks down.
SEAL operations require strategic planning. Setting goals and identifying controllable threats is the first step. Next, the team evaluates the resources needed and assesses mission feasibility, drawing from past experiences. Finally, each team member's role and responsibilities are defined to establish accountability, and outside experts are consulted for additional perspectives. Contingency plans are also developed to prepare for unexpected issues.
How can you make sure this model works? To execute any plan, you need self-discipline. Do you routinely put off tasks that you plan to complete first thing in the morning? If so, it’s time to take another page from the Navy SEAL playbook. These elite combatants are highly skilled in close-quarters combat and follow the training motto, "slow is smooth, and smooth is fast." They learn how to overcome subconscious limitations and improve their self-control, and so can you.
The problem is that discipline involves more than just willpower. It’s also about recognizing your flaws and taking preventive steps to avoid temptation. When you make mistakes, Gleeson stresses the importance of reflection, using missteps to identify triggers and create plans to stay on track. For instance, if you want to drink less, you should remove alcohol from the house. Likewise, muting your phone can help you avoid distractions. By taking these steps, you can develop the discipline needed to achieve your goals and live your best life. Ultimately, self-discipline is a crucial skill you can master with the right approach. You must have self-awareness, a clear plan, and realistic expectations to achieve this.
Previously, we mentioned the realities of failure. When you encounter such setbacks, do your best to overcome your guilt, anger, or frustration and embrace these challenges. Remember to learn from your slip-ups and go easy on yourself when things don’t go as planned. The fact is, life is short. So why not make the most of your time here? We humans have the unique power to influence our future by accepting responsibility for our actions and actively working toward something more meaningful. Living purposefully means rising above fleeting distractions and hollow relationships to pursue something more valuable: a life free of regrets.
Fear should never hold you back. Not if you take control of your life and plan your future with the end in mind. Imagine the possibilities if you accepted pain as a necessary part of your journey to success. So don’t leave your life to chance. Instead, ask yourself what truly matters, and prioritize your goals accordingly. Then, take deliberate action to build an extraordinary future and strive to leave a legacy you can be proud of.
---
Instead of avoiding pain, embrace it and use it to propel you forward. By aligning your actions with your core values, you can face problems while remaining focused on your goals. Setting realistic targets and making steady progress requires self-discipline and self-awareness. So take small, incremental steps outside of your comfort zone to promote growth.
Then, using the "See it, Own it, and Use it" model, you can use stress and fear to your advantage. So, embrace the suck and don't let failure cloud your vision of success – you are capable of overcoming any obstacle.
January 14, 2024
Unpopular opinion - This is just a wanna-be David Goggins’ book. I had high expectations when Goggins recommended this book and I saw his name on the cover, as the preface’s author. I appreciate this book was written by a very though man who gave away a cozy life to live an uncommon one, instead. But becoming a writer and a storyteller is totally a different thing. There is no element of originality in this book, no backbone story to anchor the events on, and the writing style is so approximate and poor. The only parts I’ve found interesting were someone else’s quotes at the beginning of each part. Don’t waste your time and money, read David Goggins’ “Can’t hurt me”, instead. If you’ve done it already you won’t find anything to else worthwhile in this book.
November 30, 2020
While this book isn't perfect it does give readers great nuggets that can help in everyone personal life. the author is a Navy Seal and he likes to remind readers how physical and mentally strong than the average person.
The author uses his background to create and help people in their every day lives. Yet at the sometimes at times the author gives unrealistic ideas or goals for people to take on. Embrace the Suck can and will help individuals figure out to deal with the crap that is thrown at them.
Thank you to Netgalley and the publisher for the advance copy of Brent Gleeson Embrace The Suck
The author uses his background to create and help people in their every day lives. Yet at the sometimes at times the author gives unrealistic ideas or goals for people to take on. Embrace the Suck can and will help individuals figure out to deal with the crap that is thrown at them.
Thank you to Netgalley and the publisher for the advance copy of Brent Gleeson Embrace The Suck
August 12, 2024
3.5 stars. I liked this. Listened on audio. Felt a little all over the place but this kind of book is a little more difficult to follow on audio. Great ideas and life advice. Definitely motivating for the hard core among us, but still a beneficial read for us mere mortals.
February 26, 2024
I think I’ve read too many Navy Seal books. The title encompasses most of the book.
September 14, 2024
Really good book from someone with real world experience embracing the suck and learning to grow through practical goal setting and intentionality and mindset
November 12, 2024
Amazing, no-nonsense motivational book from a Navy Seal.
March 19, 2023
Embrace the Suck delivers a powerful message about the benefits of pushing through pain and discomfort to achieve success. The author's mantra of 'never out of the fight' resonated with me, and the book's emphasis on becoming comfortable with discomfort was truly inspiring. I highly recommend this book to anyone looking to unlock their full potential and achieve extraordinary results.
June 13, 2023
I would definitely say that this book Is an amazing piece to add to anyone's brain, if you like things to motivate and drive this is it, he uses a complex portfolio of story, science to convey this book
January 5, 2025
Loved this book. Brent walks you through actionable steps and justifies each section. In the last chapter, he even goes as far as referring to the reader as his friend, and after all he’s been through and shared, it truly feels like you are supported by him.
Fab read.
Fab read.
March 1, 2025
Finished while I ran my ten today. Good motivator.
October 26, 2025
Didn't expect to like this as much but really found it interesting and practical. Recommend and will listen to again.
September 30, 2024
It's more a like a business book, one with a bunch of flimsy researched frameworks.
Appreciated the dive into a seal's culture and mindset, that's powerful.
Appreciated the dive into a seal's culture and mindset, that's powerful.
December 26, 2024
My admiration for the US military only grows when I pick up books written by veterans. A lot of timely reminders heading into the new year and one liners I will write on my whiteboard at work.
“Pain is inevitable. Suffering is optional.”
“Pain is inevitable. Suffering is optional.”
October 25, 2023
I listened to the audiobook. I find elite military training fascinating because it’s so far out of my league. I want to understand what makes someone want to do this, and this book was great for that. The mindset is very interesting! I enjoyed the stories, examples and lessons shared. There were quite a few plugs for other books, but I fell for it and bought one of the books AND watched a movie mentioned. That could annoy some readers, but I took note.
January 22, 2024
Brent Gleeson does a fantastic job of relating his experiences in the Navy SEALs program back to what we would consider as "normal life". I was able to draw several parallels between his life and my own and I think that is what helped to make this book such a good read.
Brent offers several different lenses from which to look at life's obstacles and the different methodologies that he uses to overcome them. There are several moments where I had to stop reading and write down quotes or methods that were included in the book. I found that the most moving parts of this novel were found when he drew from his experiences on the battlefield.
Not something I would read again but I would highly recommend to someone as a motivational tool.
Brent offers several different lenses from which to look at life's obstacles and the different methodologies that he uses to overcome them. There are several moments where I had to stop reading and write down quotes or methods that were included in the book. I found that the most moving parts of this novel were found when he drew from his experiences on the battlefield.
Not something I would read again but I would highly recommend to someone as a motivational tool.
January 9, 2024
Listened to the audiobook. Lots of great reminders in here and I enjoyed listening to Gleesen’s experience in SEALS. I respect S.O. in the military a lot. What they do is definitely a sacrifice and is something to be admired. Excited to read Goggins’ “Can’t Hurt Me”. Hooyah.
Read
October 22, 2023I tried to listen past the background bio of a privileged young man seeking adversity because his life up to that point had brought him none but then he started quoting the movie Road House, I couldn’t go any further. He’s an interesting person with an interesting story but I just couldn’t get past his writing style. There was just too much testosterone oozing from the pages for me. Not rating it because it was a DNF mostly due to a style mismatch. Ill try David Goggins book instead.
January 6, 2024
A lot of the information/quotes were pulled from other materials so I was already familiar with what was in here, though it was a nice reminder and good no-nonsense book to start off the year and get me motivated. Will definitely use one of the models provided to reflect on my personal and professional goals. Also liked that he had both military and business stories to provide as examples.
January 7, 2024
The first person experience of a former US Navy Seal translated to the business world.
Really useful for team leaders and management.
Really useful for team leaders and management.
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