"If You Want to Change the World" - Lessons from Navy SEAL Training

Life is full of lessons, and sometimes the most profound ones come from the most grueling experiences. A Navy SEAL once shared insights from his training—lessons forged in hardship and refined by resilience. They’re simple, yet transformative, and they’ve stuck with me through my own journey.

Start Small: Success begins with the little things. In SEAL training, recruits start each day by making their bed to perfection. It’s not about the bed—it’s about building momentum. Accomplish one task, no matter how small, and it sets the tone for the rest of the day. Life is built one brick at a time.

Lean on Others: Life is not meant to be navigated alone. In SEAL training, the team must paddle in unison to conquer the surf; one weak link and everyone goes under. The message is clear: surround yourself with people who will help you row, and don’t hesitate to help them in return. Together, you’ll go further than you ever could alone.

Failure is Part of the Journey: Some days, no matter how hard you try, you’ll fail. In SEAL terms, you’ll become a “sugar cookie”—drenched, sandy, and cold for no other reason than life’s inherent unfairness. These days hurt, but they also build resilience. Learn to accept failure and keep moving forward.

Take Risks: Breaking records often requires breaking conventions. One recruit shattered an obstacle course record by sliding headfirst down a rope—a bold and risky move. In life, sometimes you have to take the leap. Play it safe, and you’ll stay in place. Dare to risk, and you might achieve the extraordinary.

Face Your Fears: Sharks circle everywhere, in the water and in life. The only way to beat them is to stand your ground. In SEAL training, when a shark comes too close, you’re taught to punch it in the snout. Don’t swim away from fear—confront it. Only then can you move forward.

Be Your Best in the Darkest Times: The hardest moments in life are where your true self is revealed. In SEAL training, divers must find their way under ships in total darkness, relying on discipline and inner strength. When life seems most overwhelming, trust in your preparation and stay calm. That’s when you’ll shine.

Hope is Powerful: During Hell Week, recruits spend hours submerged in freezing mud, shivering, and desperate. Yet one voice can break through the despair. A single song, sung off-key but with conviction, can rally others and reignite hope. Hope is contagious—it spreads, strengthens, and uplifts. Never underestimate its power.

Never Quit: In SEAL training, the bell hangs in the center of the compound. Ring it, and you’re done. No more cold swims, grueling runs, or endless obstacles. It’s the ultimate temptation—but ringing the bell means you’ve given up. Life has its own version of that bell. Don’t ring it. Stay in the fight, no matter how tough it gets.

These lessons aren’t just about military training—they’re about life itself. They remind us that small actions build momentum, teamwork amplifies our efforts, and persistence outlasts even the darkest moments.

Four years ago, inspired by these principles, I started building a mental health app. It was daunting. I faced setbacks, rejections, and “sugar cookie” days when it felt like nothing was going right. But I didn’t ring the bell. Slowly, with a team of four passionate people, we’ve built something meaningful—something that can give hope to others.

The journey is far from over, but these lessons continue to guide me. They remind me that change starts small, that hope is worth sharing, and that resilience is built through the challenges we face. If you want to change the world, start where you are. Start small. Keep going. Never, ever quit.