{"id":6781,"date":"2017-05-11T19:38:34","date_gmt":"2017-05-11T19:38:34","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6781"},"modified":"2017-07-27T18:55:41","modified_gmt":"2017-07-27T18:55:41","slug":"extreme-ownership-depression-mma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/05\/11\/extreme-ownership-depression-mma\/","title":{"rendered":"Jocko Willinks &#8211; Extreme Ownership"},"content":{"rendered":"<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ljqra3BcqWM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>This is a pretty cool video and <a href=\"https:\/\/www.amazon.co.uk\/d\/Books\/Extreme-Ownership-Jocko-Willink\/1250067057\/ref=sr_1_1?ie=UTF8&amp;qid=1494530757&amp;sr=8-1&amp;keywords=extreme+ownership\" target=\"_blank\" rel=\"noopener noreferrer\">book<\/a>\u00a0about taking ownership when things go wrong.<\/p>\n<p>This relates to the psychological state of &#8216;learned helplessness&#8217; which is defined as:<\/p>\n<blockquote><p>&#8220;a condition in which a person suffers from a sense of powerlessness, arising from a traumatic event or persistent failure to succeed. It is thought to be one of the underlying causes of depression.&#8221;<\/p><\/blockquote>\n<p>To completely avoid this sense of powerlessness, when anything goes wrong, instead of first looking to blame things out of your control like other people and not having enough time; look first to see if you could have changed something.<\/p>\n<p>A classic is when people say &#8220;I don&#8217;t have enough time&#8221;, instead of &#8220;I could do that, but I would need to reprioritise things&#8221; or &#8220;I can&#8217;t find the time because I&#8217;m obsessed with MMA and train every night!&#8221;. Usually to protect the\u00a0ego (sub consciously) or because of a level of learned helplessness, people will avoid citing factors that are under their own control.<\/p>\n<h2>There&#8217;s Never an Excuse &#8211; Empower Yourself<\/h2>\n<p>Another example- say you lose an MMA fight, instead of blaming the ref, or bad luck, analyse your own performance and preparation and see if you could have done something differently. This empowers you and motivates you to correct things and move forward, instead of sulking and potentially giving up.<\/p>\n<p>Weight loss is another one &#8211; &#8220;gyms are too expensive&#8221;, &#8220;I don&#8217;t have time to exercise&#8221;, &#8220;fruit and veg is so expensive&#8221; etc. \u00a0You could afford a gym if you cancelled satellite TV, or you could train at home or go for a run or hike instead of paying for the gym.<\/p>\n<p>Another important scenario &#8211; when you have an argument with a friend, instead of playing the victim, think about what you should have done differently. This empowers you to be your own boss in life, instead of being passive and blaming others for your shortcomings.<\/p>\n<p>You can also take ownership of problems and issues when you&#8217;re in groups, instead of letting someone else take care of it, do it yourself. For example, yesterday I took extreme ownership by changing the toilet roll in work, even though there was about 10% of it left&#8230;<\/p>\n<p>Avoid using phrases like &#8220;I wish&#8221; and &#8220;what will be, will be&#8221; and instead of finger pointing and blaming other people, take ownership and first look to see if you could have done something differently. Classic example &#8211; you&#8217;re a manager and one of your workers messes up &#8211; could you have made yourself more approachable? could you have trained the worker in a different way? Could you have communicated more effectively?<\/p>\n<h2>Victim Vs Extreme Ownership<\/h2>\n<p><strong>Victim Mentality\u00a0<\/strong><br \/>\n&#8220;I don&#8217;t have time to do that today&#8221;<br \/>\nControl is external, lack of time is out of your control.<\/p>\n<p><strong>Ownership Mentality<\/strong><br \/>\n&#8220;I am prioritising something else at the moment, I will make time for it this week&#8221;<br \/>\nControl is internalised &#8211; you could do it but have chosen to do something more important<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Victim Behaviour<\/strong><br \/>\nYou apply for a job, don&#8217;t hear back from the company, so sulk and complain about them to anyone who will listen.<\/p>\n<p><strong>Ownership Behaviour<br \/>\n<\/strong>Check the job listing to see if there&#8217;s a date as to when you should expect a response. Send an extremely polite and enthusiastic follow up email. If no reply in a 2 weeks, give them a ring and give some key reasons as to why you are interesting and that you wanted to show how enthusiastic you were etc. More info <a href=\"https:\/\/www.thebalance.com\/how-to-follow-up-on-the-status-of-a-job-application-2061590\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n<p>There&#8217;s some scenarios were it might be beneficial to pretend to be a victim &#8211; but no actually believe it. Unfortunately modern society is set up to reward victim behavious sometimes. For example, if someone is really aggressive with you in work, you can take ownership by dragging the person outside and choking them unconscious (which is likely to get you fired), or you could wait outside HR in the fetal position until somebody asks what&#8217;s wrong. Unfortunately the HR method is more likely to result in a more favourable outcome.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is a pretty cool video and book\u00a0about taking ownership when things go wrong. This relates to the psychological state of &#8216;learned helplessness&#8217; which is defined as: &#8220;a condition in which a person suffers from a sense of powerlessness, arising from a traumatic event or persistent failure to succeed. It is thought to be one [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[12504,4909],"tags":[5551,400703865,5004,34941026,197742],"class_list":["post-6781","post","type-post","status-publish","format-standard","hentry","category-mma","category-psychology","tag-depression","tag-jocko-willink","tag-mental-health","tag-mma-2","tag-ownership"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jocko Willinks - Extreme Ownership - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/05\/11\/extreme-ownership-depression-mma\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jocko Willinks - Extreme Ownership - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"This is a pretty cool video and book\u00a0about taking ownership when things go wrong. This relates to the psychological state of &#8216;learned helplessness&#8217; which is defined as: &#8220;a condition in which a person suffers from a sense of powerlessness, arising from a traumatic event or persistent failure to succeed. It is thought to be one [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/05\/11\/extreme-ownership-depression-mma\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-11T19:38:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-07-27T18:55:41+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jocko Willinks - Extreme Ownership - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2017\/05\/11\/extreme-ownership-depression-mma\/","og_locale":"en_GB","og_type":"article","og_title":"Jocko Willinks - Extreme Ownership - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"This is a pretty cool video and book\u00a0about taking ownership when things go wrong. 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It is thought to be one [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/05\/11\/extreme-ownership-depression-mma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-05-11T19:38:34+00:00","article_modified_time":"2017-07-27T18:55:41+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2017\/05\/11\/extreme-ownership-depression-mma\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/05\/11\/extreme-ownership-depression-mma\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Jocko Willinks &#8211; 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contentment vs pleasure [Jocko Ted Talk]","author":"Dave","date":"September 7, 2025","format":false,"excerpt":"Just some random shit I was thinking about... People who seek pleasure, tend to be very up and down. Not that I'm judging - but boxers and MMA fighters for example, you get a massive dopamine hit and euphoria when fighting (and winning) in front of a crowd, but the\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/musings\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/R2dO_qJU7Sk\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8737,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/12\/29\/how-to-get-fit-in-2018-simple-tricks-to-get-in-shape\/","url_meta":{"origin":6781,"position":1},"title":"How to Get Fit in 2018 (Simple Tricks to Get in Shape)","author":"Dave","date":"December 29, 2017","format":false,"excerpt":"\u00a0 Be Accountable - Excuses are for Children & Chavs Take ownership of your diet, fitness and physical health. Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Uini Atonio - 22 stone and 11lbs of him","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":9914,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/03\/21\/cant-hurt-me-david-goggins-book-review\/","url_meta":{"origin":6781,"position":2},"title":"Can&#8217;t Hurt Me &#8211; David Goggins &#8211; Book Review (audible)","author":"Dave","date":"March 21, 2019","format":false,"excerpt":"David Goggins (Audible) Book Review I liked this book, but not in the conventional way. I wouldn't say I enjoyed reading it, but it did have a massive impact upon me. I found myself rolling my eyes quite a lot whilst reading the book, when he spoke of\u00a0 \"running on\u2026","rel":"","context":"In &quot;Books&quot;","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/books\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/fear.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/fear.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/fear.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":9546,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/14\/intrinsic-goals-vs-extrinsic-goals\/","url_meta":{"origin":6781,"position":3},"title":"Intrinsic Goals vs Extrinsic Goals &#8211; How they can hinder success &amp; happiness","author":"Dave","date":"October 14, 2018","format":false,"excerpt":"Goals have been associated with sports psychology and general high-achievers for several decades. They're also inherently tied to personal development and Positive psychology. The type of goal you set is in many ways, as important as the outcome. Coaches and athletes tend to set outcome\/extrinsic goals. However, according to Hardy,\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9592,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/11\/11\/best-carl-jung-quotes\/","url_meta":{"origin":6781,"position":4},"title":"Best Carl Jung Quotes","author":"Dave","date":"November 11, 2018","format":false,"excerpt":"Carl Jung was an early advocate of analytical psychology and like Freud is well known for his work relating to theories of personality & the human subconscious. Whilst Freud's work, was still rooted in 19th century theories regarding suppressed desires, Jung generally believed that a deeper analysis was required of\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/musings\/"},"img":{"alt_text":"jung psychology quote","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/11\/carljungquote.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/11\/carljungquote.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/11\/carljungquote.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/11\/carljungquote.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/11\/carljungquote.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":5456,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/08\/04\/does-mma-actually-dissolve-the-ego\/","url_meta":{"origin":6781,"position":5},"title":"Does MMA actually &#8220;Dissolve the ego&#8221;","author":"Dave","date":"August 4, 2016","format":false,"excerpt":"No, not really, well yes sometimes... \u00a0 No, MMA Doesn't Dissolve the ego because... You never really see a humble jits guy, sharing a meme or video about how great wrestling or striking is, do you? Jiu Jitsu is part of their identity, and therefore their ego. If it were\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/i.ytimg.com\/vi\/7HvZPUewM68\/maxresdefault.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=6781"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6781\/revisions"}],"predecessor-version":[{"id":7329,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6781\/revisions\/7329"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=6781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=6781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=6781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}