Here we go again, talking about being constant on Jiu-Jitsu because this is the only way to improve! We must start explaining with all the letters what a habit is: IT IS YOUR ROUTINE! Habits are decisions that are pre-shaped by the brain, it is something that we don’t need to think about before doing. It is almost involuntary.

So, if you want to get better and better on Brazilian Jiu-Jitsu, you should make it a habit. Excuses to not turn on the mats are countless, such as you feel tired, you feel frustrated, your workload is heavy, and etc. We know, but still, we insist that you don’t give up!

Once we have told you HOW TO BUILD AND STICK TO A HABIT IN YOUR ROUTINE, now we are going to focus on how to turn Jiu-Jitsu into one. We better warn you: this process includes organization, planning, focus and, mostly, effort! This is not about motivation, but discipline. That is because motivation comes from something you want for a limited time, discipline is what needs to be done with constancy so it becomes a habit.


1. Set a goal. 

Before putting on the gi or stepping on the mat you need to answer a question for yourself: What are you aiming for by practising Jiu-Jitsu? Among the advantages of sport, we can highlight some objectives related to this practice:

– Slimming by fat loss;

– Preparation for competition;

– Increased physical conditioning;

– Stress relief;

– Reduction of anxiety and depression symptoms;

– Self-defense and self-confidence techniques;

– Increases the reflection;

– Improves cardiovascular and respiratory capacity.

These are just some of the benefits that can be obtained from regular jiu-jitsu practice. Thus, it is essential that you know where you want to go in order to prepare in the best possible way during this adaptation process.

2. Plan your routine

We always emphasize how beneficial an organized routine is for your performance. Not only to optimize your time in decision making, but also that you have clear goals and do not lose focus during the day.

And to make Jiu-Jitsu a habit, you need to organize all the tasks of the day and define your times to know what is the best time to train, either at the beginning or at the end of the day. The most important thing is that you keep the plan practical and do not lose focus due to lack of programming. Gracie Sydney is glad to offer 65 classes per week. There classes early in the mornings (6.30am), mornings (10.30am), lunch (12.15pm), early afternoons (5.15pm), evenings (6.00pm) and late evenings (7.15pm). NO EXCUSES.

3. Make a training spreadsheet

Here is a key tip for achieving good results in the activity: have a training sheet along with the proper rest! You won’t (and shouldn’t) roll 3x a day, especially when you’re starting out. Jiu-jitsu is an activity that requires a lot of effort and can cause minor injuries to the body and only rest is able to promote this self-recovery and not cause more serious traumas that can prevent its continuity. We know that the Gentle Art is pretty addictive, but hold on and wait until the next day. Meanwhile you can watch some videos in on Gracie Sydney Online Library.


This is an individual sport and each of us has a rhythm, so having the experience of a coach to guide your training is essential for your progress. And, our coaches will always be available for a chat and will guide you through your BJJ journey.

4. Create a diary

Write down everything you do! Report your exercises, your diet and your body care, from a feeling of well-being to discomfort or injury. This will be extremely important for you to take stock of your mistakes and successes, analyzing more precisely where you need to improve.


Our memory may fall short in some moments, so it is essential that you have a source for consulting your progress in practice and everything that happened around it. These notes can also be your dose of motivation, through them you can see where you got it right and how much it has evolved along this trajectory.

Finally, before starting the route there, mentalize your goal and try to visualize it on the podium. Look for references of what you need to achieve it, who will be with you on this journey and what are the positive points that you will find over that time. Now put on your Gi and start your journey to get there. And, of course, you can count on us… as always!

See you on the mats,
Gracie Humaita Sydney.

by Fernanda Monteiro.


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