How to Overcome the Feeling of Quitting BJJ?

You’ve thought about quitting Jiu-Jitsu. It could have been last week, this morning, or even just 30 minutes before your next training session. Perhaps you're considering quitting after enduring five consecutive taps from a new white belt who is 30 pounds heavier.

Oh, my friend! I felt quitting Brazilian jiu-jitsu was the right option several times in my journey. And believe me, it constantly happens to newcomers, one year white belts, blue belts, or even black belts who trained for years.

But here’s what most people don’t talk about—that feeling doesn’t mean something’s wrong with you. It means you’re a normal human.

Overcoming the Feeling of Quitting BJJ

Quitting BJJ is due to several reasons, such as plateauing, setting wrong expectations … Tacking them will let you train longer.

1. Overcoming the Feeling of Not Improving!

Jiu-Jitsu is a wonderful workout. You can have fun while improving your overall health. However, BJJ training may be challenging since showing up and trying your best isn't enough to avoid feeling stuck.

Feeling like you’re not improving a bit raises doubts. It may put you in a mental situation that lets you question everything.

• Am I even getting better?

• Why can’t I escape that same position?

• What’s the point of all this?

It’s a mental loop. And if you stay in it too long, it eats away at your motivation.

you need to zoom out…

You won't experience extreme intensity every week. This is perfectly normal. Progress in BJJ is long-term. Think months and years, not days.

Write down your wins. Even small ones:

• “I survived three minutes with that beast.”

• “I finally didn’t panic under mount.”

• “I made it to class today.”

Those count.

Remember that it’s not always about the tap. Look — if you’re showing up, trying your best, and learning… you are improving. Even if you don't feel it yet, you are improving. And even if today wasn’t your day… You’re still better than the version of you that never started. That’s what matters.

2. Tackling Wrong Expectations!

You enroll in your first Brazilian jiu-jitsu class. You expect that everything will be easy. However, a few days later, you suffered a crushing defeat while rolling with a blue belt, leading to an increased level of difficulty.

You expect it to be easy, but it’s challenging, and you may not be able to handle that.

Oh! Expectations may frame you before even beginning. You expect progress to be fast, outperform less experienced peers, and feel like a killer every night.

But reality may hit you hard. BJJ is a journey filled with ups and downs. But by managing setbacks and accepting the challenge, you’ll start convincing yourself that quitting isn’t an option.

So please check your expectations! Show up, listen, work hard, and keep a positive attitude. Focus on what’s in your hands and avoid focusing on the events displayed on the scoreboard.

3. Reconnect With Your “Why”

Could you please share what motivated you to start initially? You want to get stronger, learn self-defense, or find peace during a tough time.

Remind yourself of that. Often. For me, Jiu-Jitsu gives me a mental reset like nothing else. It clears the junk out of my head. It gives me confidence. And it keeps me grounded when life feels out of control.

So, I persevere even when I'm in pain. Even when I feel like giving up, that's what keeps me going. That’s what pulls me back.

Final Thought

You may experience the sensation of giving up Brazilian jiu-jitsu. You’re not a weak or bad practitioner; rather, you’re a normal human being.

BJJ art challenges more than just your body — it tests your mindset, your patience, and your ego. It exposes your weakness and vulnerability.

But you’re doing something hard, and you’re still here. That already puts you ahead of the version of you who never tried or who gave up too soon.

Take a step back if you need to. But don’t throw it all away. You’ve come too far to let a tough week (or month) wipe out all your progress. Keep showing up—not to prove anything to anyone else, but because, deep down, you know Jiu-Jitsu is worth it.

Take a deep breath. Tie your belt. And keep going. You’ve got this. 👊

Talk soon,
Ben
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