Building Atomic Habits for Jiu-Jitsu Success: Small Wins with Big Impact at The MATS Jiu-Jitsu Academy

Many students at The MATS Jiu-Jitsu Academy come in eager to make giant leaps forward. But what if the secret to success wasn’t about massive jumps but rather small, steady steps that build over time? That’s the essence of “Atomic Habits”, a book by James Clear, which teaches how the little things we do consistently make the most difference in the long run. Here’s how we can apply these core principles to training jiu-jitsu and, by extension, improve our approach to life.

Focus on Small, Consistent Improvements

In BJJ, aiming to improve just 1% each day might sound like little, but those tiny gains add up! It could mean drilling a single technique until it feels more natural or focusing on a tiny adjustment in your game. Over time, these small gains compound, turning into big progress. 

At The MATS Academy, we encourage our students to avoid the “all or nothing” mindset. Progress is a marathon, not a sprint. Show up, improve a little each day, and watch how these small victories compound into something big.

Optimize Your Environment for Growth

Your environment plays a massive role in your success. Think about it: staying on track is much easier when you surround yourself with people who inspire you and keep you accountable. Choose training partners who motivate you and support your goals, and seek out mentors who can guide your journey. That’s part of why The MATS Academy is set up the way it is—to provide a community that pushes you toward your best self.

Make Your Training Routine Obvious
Creating a consistent training routine is key to building your BJJ habit. Instead of wondering, “Will I go to class this week?” plan your training as if it’s a non-negotiable part of your day. Maybe it’s every Monday, Wednesday, and Saturday morning. Setting a schedule makes your practice obvious—something you don’t have to think twice about. It’s one less barrier to building that training consistency.

Find the Fun in Training —

Make It Attractive!
BJJ should be something you look forward to! Find ways to keep training exciting, whether by setting small goals for each session, finding joy in learning a new move, or celebrating those moments where something finally “clicks.” Training with positive teammates or people who make you laugh also goes a long way. At The MATS Academy, we’re all about fostering an environment that’s challenging and enjoyable. 

Simplify and Make It Easy
If you’re just starting out or trying to learn a new move, break it down into smaller parts. Focus on mastering one small aspect at a time rather than overwhelming yourself with a full, complex technique. For example, if you’re learning an armbar, focus on body positioning before worrying about the finish. Taking things step-by-step means you’ll find that complex moves feel much more manageable.

This principle also applies to building your fitness habits outside of class. Start small and work your way up. Make each step manageable, and you’ll steadily improve without burnout.

Track Your Progress to Reinforce Success

Sometimes, it’s easy to feel like you’re not progressing. That’s where a training journal comes in handy. Write down what you worked on, what you did well, and what you’d like to improve next time. When you reflect on your notes, you’ll see how far you’ve come—even if you don’t always feel it daily. At The MATS Academy, we love seeing our students reflect on their progress. It’s a powerful motivator!

Celebrate the Small Wins —

Make It Satisfying
Don’t wait for big milestones like belts to celebrate your success. Recognize the small wins: successfully executing a technique you struggled with, surviving a challenging round, or consistently showing up for a full month. Rewarding yourself after hard work strengthens your commitment and makes you feel proud of your journey. 

Embrace Your Identity as a BJJ Practitioner

Instead of focusing on the belt color or comparing yourself to others, try to embody the mindset of a dedicated BJJ athlete. Show up, train, and improve—not for external validation but because it’s who you are and what you love to do. This identity keeps you consistent over the long term, not the external rewards.

Show Up, Even When It’s Tough

One of the most valuable habits to build is simply showing up. Even when you’re tired or feel off, just showing up to class and doing something (even if it’s just drilling basics) keeps you in the habit loop. Sometimes, the most challenging part is just getting on the mat. But once you’re there, everything else flows. The MATS Academy culture is about creating a place where you want to show up—even when you don’t feel like it.

Applying Atomic Habits Beyond the Mats

These principles aren’t just for jiu-jitsu—they also apply to life. Whether you’re learning a skill, working toward a personal goal, or looking to improve your health, focus on small, consistent habits that build the life you want over time. Remember, change doesn’t happen overnight, but with daily, intentional effort, it’s amazing what you can accomplish.

Ready to Build Your Jiu-Jitsu Habits?

At The MATS Academy, we believe in the power of small steps. Join us on the journey to building habits that make you better on the mat and enrich every part of your life. Each class, each technique, and each training session is a building block toward the BJJ player—and person—you’re becoming.