USING SMALL WINS TO COMBAT NEGATIVE SELF-TALK

If you’ve been training Jiu-Jitsu for a while, you’ve probably had moments where you felt like you just weren’t getting it.

Even after years on the mat, students can start to tell themselves they’re not good at Jiu Jitsu. No matter what coaches or teammates say, students keep coming back to the same thought: I’m doing everything wrong.

Every time we learn something new in class, students can get frustrated if it didn’t click right away. During live rounds, they take things too seriously and get upset every time they get submitted. Eventually, students can start to dread coming to training—not because of the people or the environment, but because they end up frustrated with themselves.

What happens is students completely missed the point of training.

At Bushido, we talk a lot about growth, discipline, and showing up. In a student’s head, they turn every round into something that is needed to “win.” That mindset might have a place in competition, but it doesn’t belong in everyday training.

The real goal here isn’t to win rounds—it’s to improve.

And improvement in Jiu Jitsu isn’t linear. Some days you feel sharp, and other days nothing works. That’s normal. But if every mistake feels like failure, it becomes almost impossible to actually get better.

That’s exactly where everyone gets stuck.

A student’s expectations can hold them back. Instead of progressing, they get more frustrated. Negative self-talk becomes the default, and it starts to take the fun out of training.

Out of everything, one simple habit makes the biggest difference: start tracking my small wins.

After each class, make it a point to remember what went right. Maybe a technique finally clicked. Maybe you hit a sweep, defended better than usual, or just stayed calmer during a tough round. Start writing those moments down—nothing big, just the small improvements.

Stop focusing so much on what went wrong.

Over time, that shift will change a mindset completely. When you have proof that you’re improving—even in small ways—it’s a lot harder to be frustrated with yourself. You start to see that progress is happening, even if it’s not obvious in the moment.

Making that change, you’ll actually see improvement. Not because you suddenly got better overnight, but because your focus is now where it should be: on learning.

At Bushido, every class is an opportunity to get a little better. Not perfect—just better.

This applies to everyone here, no matter your experience level. If you’re feeling stuck, start paying attention to the small things you’re doing well. If you’re feeling confident, it’ll reinforce your progress. And if you’re somewhere in between, it helps you stay consistent.

There’s no real way to fail at Jiu Jitsu if you keep showing up and trying to improve.

Over time, those small wins add up.

One of the most important lessons you can learn on the mat is how to balance recognizing your weaknesses while also appreciating your progress. You need both. Too much negativity will hold you back, but ignoring your mistakes won’t help you grow either.

That balance is what leads to long-term improvement—not just in Jiu Jitsu, but in everything you do.

The lessons we learn at Bushido don’t stay on the mat. Learning how to handle frustration, stay disciplined, and recognize progress carries over into school, work, and everyday life.

So next time you’re at class, don’t just think about what went wrong.

Take a second to notice what went right.

Those small wins matter more than you think.

(If it doesn’t work the option of “going harder” is still always there)