How to Stop Quitting

G'day Legend,

Happy New Year.

If you took a moment to reset, good — because motivation tends to spike right about now. I’m writing this from Santiago, Chile, and I’m fired up for what 2026 has in store.

Last week, I shared why I don’t buy into traditional New Year’s resolutions. Not because goals don’t matter — but because most people never stay with them long enough to see results. But what if you can teach yourself, like a skill, train your body to stay motivated, like building muscles at the gym, According to Dr Andrew Huberman, you can- lets dive in

In this week’s newsletter (4 min read):
⚙️ What willpower actually is (and what it isn’t)
 🧠 The brain system behind persistence
 📈 How willpower strengthens with practice

If you’ve got a mate who wants to make sustainable change in the new year, send them THIS link.

What Willpower Really Is

I wanted to write this now — not late January, when resolutions start to crack and people assume something is “wrong” with them. Nothing is wrong with you. You were just never taught how to train persistence. So before we talk tactics, let’s get clear on what willpower actually is — and where it lives in the brain.

Willpower isn’t motivation. It isn’t hype. And it definitely isn’t discipline fueled by guilt. Willpower is the brain’s capacity to continue effort despite discomfort. Honestly, if you listen to David Goggins talk, he doesn’t speak English — he speaks willpower.

It’s the ability to:

• Stay consistent when results are delayed

• Do the hard thing even when the emotional reward is low

• Override the instinct to quit, scroll, delay, or check out

In short: willpower is persistence under friction.

Yesterday, I was running up San Cristóbal Hill here in Santiago — three miles, all uphill. The self-talk it takes not to quit? Those are willpower reps. And that’s exactly why I love runs like that. The interesting recall about that experience is, years ago I might have been dreading that run, but I was actually fired up running up that incline. This is definitely attributed to building my willpower skill. Persistence isn’t a personality trait.
It’s a neural skill- which means it can be learned and improved.

The Part of the Brain That Builds Willpower

It’s called the anterior mid-cingulate cortex. The name doesn’t matter (I am not putting this in a mid term). What matters is what it does. This part of your brain lights up the moment you think:

“I don’t feel like this… but I’m doing it anyway.”

It’s what helps you push through discomfort, make hard decisions, and keep going when quitting would be easier. Dr. Andrew Huberman has shared research showing that people with a stronger version of this area stick with things better — in training, work, and life.

Think about it:
If you stop once, how much easier is it to stop again? And if you push through, how often do you pull from that moment later? I still draw on finishing Leadville when things get uncomfortable.

Here’s the key: this part of the brain grows when you choose hard things. So the next time you find discomfort, or want to quit, remember that tension — just like pushing that last rep — is where you are building the willpower skill. As I always say, get the reps in.

How to Build Willpower (Without Burning Yourself Out)

Most people think willpower comes from hype or motivation spikes. It doesn’t. Willpower is built through small, repeatable actions — especially when they’re done consistently and without drama. The goal isn’t to push harder every day; it’s to show up often enough that effort becomes familiar. When you lower friction, pre-decide your actions, and practice small amounts of discomfort on purpose, you train the part of your brain responsible for persistence. Over time, what once felt hard starts to feel normal.

Use this simple framework:

• Set a daily minimum. Decide the smallest version you’ll never skip — if you start, you win.

• Choose one intentional discomfort per day. Not everything, just one small hard thing. This is practice, not punishment.

• Never miss twice. Missing once is human. Missing twice is how habits die. Get back in fast.

• Use an identity cue. Don’t wait to feel like doing the thing. Ask a better question: “Who do I want to be when this feels inconvenient?” Every follow-through is a vote for that person.

Do this daily.
That’s how willpower is trained.

Final Thoughts

Willpower isn’t something you’re born with.
It’s something you build.

And once you start training it in one area, it shows up everywhere:

• training

• nutrition

• work

• relationships

More on how to apply this next.

Stay Legendary.

🎁 January Referral Reward

Quick shoutout to everyone who jumped into the December referral challenge.

For January, we’re upping the reward: one free year of Alma Premium.
If you’re new to Alma, it’s my AI nutrition coaching app. Premium gives you macro and micronutrient tracking, multiple goal tracking, and unlimited personalized insights — all built to help you eat smarter without overthinking it.

To enter, just refer a mate.
Every referral = one entry.

Quick Notes

🎉 Just want to say how excited I am for this year — so much coming and I’m excited to share it with you Legends.

#EatGoodFeelGood

— DC