When it comes to getting better at something you're passionate about, like Brazilian Jiu-Jitsu (BJJ), the journey is often just as important as the destination. Just like the steps on the shirt design—"Takedown, Pass, Submit"—improvement in any discipline, whether it's BJJ, learning a musical instrument, or mastering a skill, follows a step-by-step process. It’s not about overnight success but about gradual improvements, perseverance, and grit.
1. Attention: The Power of Small Improvements
At the heart of learning and improvement is the principle of "progressive overload". This term, often used in strength training, refers to gradually increasing the difficulty of your workouts to make continuous gains. But it’s not limited to the gym. When you approach your passions like BJJ with the mindset of small, daily improvements, you start noticing those small gains adding up to bigger results over time.
BJJ mirrors life in that way. A new practitioner can’t expect to master advanced moves from day one. Instead, they focus on learning basic positions, working on their flexibility, and drilling techniques consistently. Small improvements in these areas, over time, lead to significant results.
2. Interest: Deliberate Practice Makes the Difference
The best way to grow in any skill is through "deliberate practice". A landmark study published in the Psychological Review by Ericsson and his colleagues emphasized the importance of this type of practice in reaching expert performance. It involves setting specific goals, seeking feedback, and pushing your limits in a controlled and consistent way.
For instance, in BJJ, instead of rolling aimlessly with different partners, deliberate practice might involve focusing on perfecting one submission or guard pass, getting feedback from your coach, and adjusting until you get it right. It’s all about breaking down complex skills into smaller, manageable components and practicing them until they become second nature.
3. Desire: Set Clear, Measurable Goals
One of the key steps to mastering anything is to "set clear goals". The SMART goal framework—Specific, Measurable, Achievable, Relevant, and Time-bound—provides a guideline for setting targets that keep you focused and motivated.
In BJJ, instead of setting vague goals like “I want to get better,” try something more specific, like “I want to execute five successful guard passes by the end of this month.” This gives you something to work toward every time you step on the mat. As you achieve these small, measurable milestones, your confidence grows, and you realize that the bigger goals are within reach too.
4. Action: Practice Regularly
There’s no substitute for "consistent practice". Whether it's martial arts, a craft, or any skill, regular practice is the foundation for improvement. And the key word here is "regular." It’s not enough to practice sporadically—consistent, even small, daily practice sessions compound over time to produce remarkable progress.
In BJJ, showing up consistently to class, even when you’re tired or demotivated, is what separates those who plateau from those who steadily improve. Consistency beats talent every time.
5. Stay Motivated: Keep Your Enthusiasm Alive
The road to mastery is long and filled with setbacks. It’s easy to get discouraged, but "staying motivated" is essential. One way to keep the fire alive is by remembering why you started in the first place. Passion is a powerful motivator, and when you align your daily practices with your long-term love for the craft, it’s easier to push through tough days.
For a BJJ practitioner, this could mean setting mini-challenges during each training session, watching competition footage for inspiration, or simply enjoying the camaraderie of the BJJ community.
6. Build Grit: Persevere Through Setbacks
According to psychologist Angela Duckworth, "grit"—the combination of passion and perseverance—is a key determinant of success. In BJJ and in life, setbacks are inevitable. You might get stuck on a plateau, fail to execute a move during a competition, or feel like you’re not progressing fast enough. Grit is what keeps you coming back, even when things get tough.
Instead of getting frustrated, approach each setback as a learning opportunity. Did you lose a match because of a weak guard? That’s a signal to work on that specific skill during your next training session. Each failure is a step toward mastery.
7. Visualization: Mentally Prepare for Success
Before you ever step on the mat or perform any skill, it’s important to mentally prepare. "Visualization"—mentally rehearsing the movements, strategies, or scenarios you might encounter—is a powerful tool used by many top athletes.
Before a BJJ competition or even just a tough training session, close your eyes and visualize yourself performing the techniques you’ve practiced. Imagine the steps you’ll take to pass your opponent’s guard, the way your body will feel as you execute a takedown, or the satisfaction of a successful submission. This mental preparation can make all the difference in how you perform when the pressure is on.
8. Find a Community: Learn From Others
Surround yourself with like-minded individuals who share your passion. In BJJ, your teammates become your family. They push you to get better, share their own experiences, and motivate you on days when your energy is low.
Similarly, in any pursuit, finding a community of people who are on the same journey helps you stay accountable, exchange tips, and celebrate successes together. Learning from others who are slightly ahead of you in skill or experience is one of the best ways to accelerate your growth.
9. Adapt and Evolve: Be Open to Change
Just like in BJJ where you constantly adapt to your opponent’s movements, in life, being open to "change and evolution" is key to improvement. As you grow and improve, you might need to adjust your goals or shift your focus based on new information or circumstances.
Being flexible allows you to learn from your mistakes, adapt your strategies, and continue progressing. In BJJ, this might mean switching up your guard game or learning a new submission, while in life, it could involve changing your routine to better suit your goals.
10. Enjoy the Process: Celebrate the Wins
Finally, don’t forget to "enjoy the journey". Improvement doesn’t happen overnight, and while it’s important to be disciplined and focused, it’s equally essential to have fun along the way. Celebrate your victories—big or small—and take time to reflect on how far you’ve come.
"I wasn’t a good student, and even now I never say that I am better than anybody, but I know I love Jiu Jitsu more than anybody. I love the energy and that it gets deeper the more you study." (GOAT) Marcelo Garcia
In BJJ, every belt promotion, every successful submission, and every sparring session is a step toward becoming a better practitioner. And the same goes for anything you’re passionate about. Celebrate your progress, and keep striving for more!
With grit, consistent practice, and a step-by-step approach, anything is possible. Just like in BJJ—"Takedown, Pass, Submit"—take it one step at a time.