Every week, I write about how to fortify the body for BJJ.
But lately, I’ve been thinking more about how to fortify something maybe more important – the mind.
Historically, martial arts weren’t just about physical performance. They were about self-mastery. Discipline. Temperance. Control. These were as much a part of the practice as any technique.
That tradition didn’t carry over much into Brazilian Jiu-Jitsu, or modern day teaching at least.
Yes, regular practice of BJJ will shape your character over time—it humbles you, demands effort, and reveals your weaknesses. But it’s not always enough. If we want to train for life, not just for a sport, we need to intentionally train the mind, too.
And I’ve found that becomes even more important as we age.
When you’re young, you can get away with a lot. You recover faster, your ego leads the charge, and your body bails you out. But past 35, things shift. You can’t just rely on grit anymore. You need discipline, awareness, and maturity—on and off the mat.
That’s mental training. That’s self-mastery – and its a practice that never ends.
Discipline: The Gatekeeper of Longevity
Discipline doesn’t mean grinding 24/7.
It means doing what needs to be done—even when it’s not exciting.
It’s the discipline to do your prehab and mobility work so you don’t end up sidelined.
It’s the discipline to rest—even when your ego wants to push.
It’s the discipline to train smart instead of hard.
It’s the discipline to keep showing up, even when your motivation fades.
Without discipline you can almost guarantee your BJJ career will be cut short. You just cant get away with what you did when you were younger.
But discipline is a quality that can be forged just like any other – the more you practice it, the stronger it gets.
BJJ as a Tool for Mental Development
Every time we step on the mat, we’re stepping into voluntary discomfort.
Rolling is a pressure test. You’re physically dominated. You lose. You get submitted. You’re forced to breathe when your body wants to panic. That’s mental conditioning.
The way you harden your mind is the same way you harden your body—by subjecting it to stress, challenge, and adaptation.
The mat is a perfect testing ground for this. But only if you approach it that way.
So, you will naturally build your mental fortitude by training, but that’s only part of it.
Overcoming Adversity: The Hidden Curriculum of BJJ
Some of the biggest growth moments in jiu-jitsu don’t happen from victory—they happen from injury, loss, and failure.
Getting injured and coming back is a test of mindset. The debilitating back injury I sustained a few years ago was life-changing – and one of the hardest mental challenges of my life.
Losing in competition and returning to train the next day builds humility.
Realizing you’re not as tough as you think you are? That’s a valuable life lesson.
Every one of these moments has the potential to fortify your mind if you refuse to let them defeat you.
How to Fortify Your Mind Beyond The Mats
Mental strength isn’t about always being invincible. It’s about being aware, intentional, and grounded—even in adversity.
Here are a few practices I’ve found helpful:
1. Subject Yourself to Challenge
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Do hard things on purpose.
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Wake up early.
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Roll with better people and let yourself lose.
- Take hot saunas and ice baths.
2. Train Emotional Awareness
Ask yourself:
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Do I retaliate when I get tapped?
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Do I avoid training with certain people out of fear or ego?
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Do I quit on rounds early when I’m losing?
- Do I handle victory and defeat equally as well?
Start noticing your natural emotional reactions to things, especially off the mat. Mastering your mind starts with mastering your emotions.
3. Practice Meditation
A few minutes of stillness per day will teach you more about your mind than most people ever learn. It’s not about clearing your thoughts—it’s about becoming aware of them.
I’ve been practicing meditation for over 20 years and it’s still one of the hardest things I’ve ever practiced. It takes immense discipline to first, force yourself to sit still for 10-20 minutes a day, then to let go of every thought your mind wants to latch on to.
Start with 5 minutes of simply observing your breath and nothing else.
4. Study Stoicism
Stoicism has been one of the most useful mental frameworks I’ve found for jiu-jitsu and life.
Stoicism is the practice of mastering your emotions and actions by focusing only on what you can control, and accepting everything else with reason and resilience.
If you’re just getting started, try:
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Meditations by Marcus Aurelius
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The Obstacle is the Way by Ryan Holiday
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Letters from a Stoic by Seneca
These aren’t just philosophy—they’re operating systems for how to live and train with resilience.
Final Thoughts
Brazilian jiu-jitsu is one of the best tools in the world for physical development. But don’t stop there. Martial arts can be a vehicle for developing your total human potential.
Fortify your mind.
Approach your practice with more awareness, more discipline, and more intent.
Use every roll as an opportunity to sharpen not just your technique—but your focus, your patience, your resilience.
If you want more content like this—send me an email.
I’d love to hear your thoughts.
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