Transformative Journey: Overcoming Depression and Obesity through Small Steps

Will, a 320-pound man suffering from anxiety and depression, transformed his life through small, consistent actions.

### Unfucking Your Life: A Weekend of Transformative Challenges with Mark
* 😔 Will, a 320-pound man living in his mom's basement, faced severe depression and struggled with **anxiety** for most of his life.
* 🏋 The first challenge was to join a gym, which was non-negotiable given Will's **obesity and mental health issues**.
* 🥦 Next up was meal prep, although neither Will nor Mark knew **how to cook**.
* 📚 They bought books, tried Turkish food, and even **signed up for a line dancing class**.
* 👩 To improve relationships, Will reconnected with a friend and had a **heartfelt conversation** with his mom.
* 📝 Will wrote a letter to himself, acknowledging his struggles and expressing **self-love and forgiveness**.
* 🎯 In the months following the video shoot, Will **lost 30 pounds**, became **more comfortable and confident**, and planned to **move out within three to four months**.
* 💬 Will believes that everyone is capable of making **positive changes in their lives** by focusing on behaviors and having the **discipline to do so**.

(booming adventurous music) - [Mark] This is Will. - I'm gonna die now. - He weighs 320 pounds, and lives in his mom's basement. Give me five more. (Will exhales) This is me. Go Will. (Will exhales) I flew out to his hometown to help him get his life together. (Will grunts) But right about now, he's probably regretting that. (hand slaps) (up pensive music) (pipe taps) - [Will] Ah. (Will grunts) Yep. - [Mark] How we doin'? - Tryin' not to puke. (text booms) - [Mark] Will is from a small town in Indiana, and after dropping out of school and suffering through some severe depression, he ended up back in his mom's basement. - I've struggled actually most of my life with anxiety and depression. When I talk about like being at a low, I literally just got to the point

to where I wanted to end everything. - I was drawn to Will's story
because I too struggled a lot with depression after school, and at one point, even had to move back in with Mom. It's nice to meet you, man. - [Will] I know. (Mark laughs)
(hands patting) - [Mark] I wanted to show
Will that unfucking your life doesn't require some
transcendent peak experience, but rather simply doing
small basic behaviors on a regular basis. And how long have you been down here? - I've been in and out of this place since graduating high school, essentially. - [Mark] Gotcha. So I devised 10 simple challenges that could have an outsized impact on the quality of his life. And we're gonna do 'em together. - Okay. - Some of them might be, there
might be some resistance. - I think you severely are underestimating (Mark laughs)
how much of a fool

I'm willing to make myself. (laughs). - [Mark] The first challenge, join a fucking gym. How you feeling right now? - Well, I'm about to go to the gym. So I mean, there's that. (laughs). - [Mark] It was the first time Will had been inside a gym in about a decade, and as you would expect, he was completely outta shape. - Go. (gym shoes squeaking) (pipe taps) - [Will] Ah. - Given Will's obesity and history of anxiety and depression, exercise was non-negotiable. Did you think you could do this two hours ago? Yeah. Next up was the important skill of meal prep, but unfortunately, neither of us knew how to cook. - [Will] Trust me, I'm gonna be doing a lot of YouTubeing. - (laughs) While I do this. - [Gordon] Now, how to cut the perfect pepper.

Start from the top and
slice all the way round. (knife taps) - [Mark] So far, so good. If you're struggling to
eat healthy regularly, then meal prepping an entire week's worth of meals beforehand not only will save you a ton of time, but it will save you money as well. The only catch is, you need to know what the fuck you're doing. (light whimsical music) (chicken sizzles) It's not bad. - No, it's really not that bad at all, all things considered. - After eating, we went
out to buy some books. Hmm, is there any like historical figure you're super interested in, or a fan of? - I think it was like a
Dolly Parton. (laughs) - [Mark] We tried Turkish food. - Similar to a corn dog. - And Will said that he
always wanted to know how to line dance. So I signed us up for
a line dancing class.

But first, I needed a new outfit. Gonna get me some boots. Dude, I don't even know where to start. (Will laughs)
(Western whistling music) - [Will] Looking for a white? - I mean, here's an off-white. It's got some bald eagles. - [Will] Hell yeah, brother. - (laughs) Hell yeah, brother. (Will mimics an eagle calling) (both laughing) - Oh dude, oh dude, I think we found a winner. - [Will] Hell yeah, brother. - Hell yeah, brother. - Funny thing is, when I say hell yeah, brother, you say it jokingly. I'm being honest, like that's authentically something I say to people. Like, hell yeah, brother. - [Mark] Hell yeah, brother. (both laughing) (light country music) ♪ Indiana bound on a Friday night ♪ ♪ My sights set on some neon lights ♪

♪ I want to cut up a rug,
burn a hole in my boots ♪ ♪ Around a pool table,
if you give me a cue ♪ ♪ I don't mean to harm this Indiana town ♪ ♪ But there's a high chance
I'm burning it down ♪ ♪ Hell yeah, brother ♪ ♪ It's a simple thing ♪ ♪ It's no right or wrong ♪ ♪ You better hold onto your hats ♪ ♪ If Skynyrd comes on ♪ ♪ Get back up and give me another ♪ ♪ Can't keep it down ♪ ♪ Hell yeah, brother ♪ - [Will] So you hold on with one arm. - [Mark] Hell yeah, brother. - Hold onto that fuckin'
rope as tight as you can, as close to that bull as you can. - Okay. - Squeeze with your legs. - Yep. - Try to lean in the opposite
direction of the bull. - Okay. ♪ It's a simple thing ♪

♪ It's no right or wrong. ♪ ♪ You better hold on to your hats. ♪ ♪ If Skynyrd comes on. ♪ (Mark laughs) All right, I'm good. Nice, woo.
(boots clicking) Hell yeah, brother. - I'm gonna die before
the end of this weekend. (Mark laughs) Physically going to be deceased. - All right, we'll give
you a nice In Memoriam. (Will laughs)
In the video. (light memorial music)
♪ Break through the night. ♪ - Similar to a corn dog. ♪ Stay strong. ♪ (eagle calls)
(both laughing) - [Will] Oh man, that's some fun. - [Mark] Yeah, it was fun. (fireworks exploding) (upbeat inspirational music)
(Will groans) (barbell taps) (Mark laughs) (Will exhales) (Will exhales) (Will exhales) (feet plodding)
(treadmill whirs)

The funny thing about exercise, like, if I came up to you and I was like, There's a pill that reduces
anxiety and depression, helps you sleep better, improves mood, improves focus, makes you better in bed, makes you more attractive- - Yeah? (bell dings)
- And it's free. - Yeah, (laughs) that's this. - It's fucking this. (Will laughs)
This is what it is. (light folksy music)
(ice cubes clattering) This right here is
called Redneck Recovery. We went to a Tractor Supply
Store and bought a horse trough. - Let's go get our shrinkage on. - Bought some ice from Walmart. (register beeps)
(employee speaks faintly) Yeah. Filled that son of a bitch
up with some hose water. I told Will that he needed to soak it in for at least three minutes. But what I didn't expect was that Mom was gonna get involved.

Why are you doing this? Because I wanna connect more deeply with my son. That's a good mom. You guys ready? Yep. Three, two, one, go. (squeals) All right, gotta go all the way under. You ready? (Mom moans) Get under, get under. (laughs) Yes, yes. (water sloshes) Now, you've probably noticed by now that nothing I'm doing with Will is particularly extraordinary. In fact, it's the opposite, and that's by design. How you feelin', Will? Excellent. Yeah? How you feelin', Mom, you good? Toasty. (laughs) If you're going through a rut in your life, if you're feeling unmotivated or even depressed, simply doing something productive, no matter how small, is a good enough start. Coming up on halfway. Doing it two days in a row is even better.

And after a week or a month, you're gonna make it, you're good. You'll look back, and you'll be shocked at how far you've come. It really is that simple. Three, two, one. (timer dings) That's it, three minutes. - Who's gonna move first? (Mark laughs) - It's gonna be me, okay? (squeals) - (laughs) Woo. - Hey, you. - Good job, good job. - Get back here. (Mark laughs) We did it. (laughs) Oh, come here, you. - [Mark] Oh. - [Mom] You're cold, get off me. (Mark laughs) - [Mark] That night, to help with his social confidence, I told Will we were gonna go sing karaoke. We were gonna sing the best song ever recorded. (uptempo pop music) ♪ Ooh ♪ - (laughs) Why? ♪ We're no strangers to love ♪

♪ You know the rules and so do I ♪ ♪ I just want to tell you how I'm feeling ♪ ♪ Gotta make you understand ♪ ♪ Never gonna give you up ♪ ♪ Never gonna let you down ♪ ♪ Never gonna run around and desert you ♪ ♪ Never gonna make you cry ♪ ♪ Never gonna say goodbye ♪ ♪ Never gonna tell a lie and hurt you ♪ - [Spectator] Woo! (explosives booming) (phone rings) - [Friend] Broski. - Yo, what it do? - [Friend] What it do, what it do? - [Mark] When unfucking one's life, it's not sufficient to simply improve upon one's body or one's mind, but you must also address your relationships. - Basically, I just wanna say that I really appreciate everything you've done for me as far as like, since we met in Michigan, and started working together. - [Friend] Yep.

- And all that shit. You've just fuckin' really helped me to become a better man and a better person. You've helped me so much with mindset. You've helped me so much with like, continuing my education, all that kinda stuff. - Yes, sir. - I just basically wanna say I appreciate the hell outta you, man. - [Friend] Oh, you know, I appreciate you too, bro. Ain't no thing, brother. - Yep. - You know. - Yep. - Whatever you need, you know I'm always here for you. - Yep, all right, I'll let you get back to doing whatever you're doing, but I just wanted to say that, man. - [Friend] Okay, brother, love you, stop in in a little bit. - Love you too, man, bye. - [Friend] All right, bye. (light inspirational music) - [Mark] Fuck, yeah.

- Yeah. (laughs). - That's great. - [Will] Yeah, he's a really cool guy. - That's really great, man.
- Yeah. - [Mark] How often do you hear like two construction dudes, like- - Talk like that? (laughs). - Like, I love you, babe. - Yeah. - I love you too, brother, like- - [Will] Yeah. - That's special. - Yeah.
- That's amazing. And he didn't stop there. After years of tensions with his mom, I convinced Will to finally sit down, and say something that had
long needed to be said. - For everything that we've been through, I've treated you like shit. And I know my priorities
haven't been in the right place. And this weekend's done a lot to help me not only figure that out, but figure out how to get
them in the right place. And I just, I'm sorry for everything.

that I've put you through in the last year or so. - Moms are always there. I'll always be in your corner. You know that. Thank you, thank you. - Thank you. - [Mark] It's the boring routine activities that we do each day that keep us feeling good about ourselves. And for Will, just having a taste of that this weekend has hopefully set him up for long-term positive change. But before I left and went home, there was one last person he had to get right with, himself. You mind reading it? - (laughs) Yeah. (Mark laughs) I know you think you're a burden. I know you hate yourself. I know you can't seem to find love anywhere, even inside. I know you're lost. I know you don't want to be here. I know you want to end it all. That's okay. It always will be. You had to go there to get where you are now.

Five years from now, I'll look at me, hopefully the same. What I'm getting at is that it always gets better. Even when it seems like it can't, it always will. You just have to remember to stay hard and work through the shit. Behind every strong person is a story that gave them no choice. Never let anything stand in your way. I love you. Stop worrying so much. I forgive you. (light inspirational music) - That's beautiful, man. (hands patting) - Thank you. - [Mark] I'm proud of you, man. (hands patting) (light inspirational music) (soft guitar music) (Zoom software bleeps) - Hey man, catch us all up. What have you been up to? - Just in the time since we shot the video, I've lost 30 pounds. - Good. - Been able to maintain that. I have a goal of, to lose 50 more, which I have no doubt in my mind.

I'll end up getting there. I'm more comfortable with myself than I ever have been. I'm more confident than I ever have been. So what's the current status of moving out plan? I should be able to get out of here within the next three to four months. Amazing, what would you say to anybody who's in the same situation you were in, say, six months ago, or eight months ago? Everyone is capable of doing this. It really boils down to just focusing on the behaviors, having the discipline to do it. Yes, it's painful, and yes, it's scary. But at the end of the day, this is some of the most fulfilling work you'll ever do on yourself. (soft guitar music ends)

10 Simple Actions That Unf*ck Your Life

#1 NY Times Bestselling Author. World Champion Non-Fuck-Giver.

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Mark Manson

Will, a 320-pound man living in his mom's basement, is being guided to turn his life around by Mark.

Mark devises 10 simple challenges to have a big impact on Will's life, starting with joining a gym and learning how to cook.

Despite initial struggles, they are working on improving Will's physical and mental well-being.

Meal prepping for a week can save time and money while requiring some skill.

The day involved trying Turkish food, shopping for books, and unexpectedly signing up for a line dancing class, complete with a new outfit.

The duo ended the day with some authentic line dancing, embracing the experience with a "hell yeah, brother" attitude.

Two friends bond over simple and ordinary activities, finding joy in the experience.

They emphasize the therapeutic benefits of exercise and simple, productive tasks.

The video promotes the idea that even small, everyday actions can help combat feeling unmotivated or depressed.

A Heartwarming Karaoke Night with Friends

Friends celebrate a successful moment together after a karaoke night.

Singing the iconic song "Never Gonna Give You Up" brings joy and laughter.

The event strengthens their bond as they express appreciation for each other.

Heartfelt Conversations and Reconciliation

Two construction workers share uncommonly emotional dialogue.

Will expresses remorse and apologizes to his mom, receiving understanding and support in return.

The experience is expected to lead to long-term positive change for Will.

Overcoming Challenges and Finding Strength

A message of hope and resilience for facing tough times and personal growth.

The individual has lost 30 pounds, gained confidence, and is working towards moving out.

The advice is to focus on behaviors, have discipline, and understand that self-improvement is fulfilling.