Common BJJ Habits That Hold You Back and How to Fix Them

Plateaus are a natural part of Brazilian Jiu-Jitsu, but sometimes we stay stuck longer than we should. It’s not always a lack of talent or time that slows progress—it’s often the habits we fall into without noticing. These habits infiltrate your training, your mindset, and even the way you rest or recover. And if left unchecked, they become invisible anchors on your growth.

At RollBliss, we believe in training with intention. Whether you're a beginner or a seasoned purple belt, recognizing and fixing bad habits is one of the fastest ways to break through frustration and get back on track. In this blog, we’ll identify the most common habits that slow your progress—and what to do instead.

Key Takeaways

• Most training plateaus come from invisible habits, not a lack of effort.
• Focus, rest, intention, and smart rolling are keys to sustainable progress.
• Breaking bad habits often results in quicker and clearer breakthroughs.
• RollBliss supports growth-driven grapplers with gear built for smarter training.

Training Without a Purpose

The Problem:

You show up, drill what the coach teaches, roll a few rounds, then leave—without a plan. Over time, this leads to inconsistency in your game and slows down development.

The Fix:

Set a focus each week. Want to improve your guard passing? Choose one style (like toreando or over-under) and center your drilling and rolls around it. Keeping a journal can help track what works, what doesn’t, and what to explore next. Purposeful training leads to consistent growth.

Avoiding Your Weak Spots

The Problem:

You stick to your favorite moves and positions, avoiding the ones you struggle with. This limits your progress and leaves big gaps in your game.

The Fix:

Spend at least 20–30% of your training time in your weakest areas. Can’t escape the mount? Start rolls from the bottom mount. Struggling to pass half guard? Ask partners to start there. Growth comes from discomfort, and the sooner you face those gaps, the faster you improve.

Going Too Hard in Every Role

The Problem:

Rolling at 100% every round might feel like you’re pushing yourself, but it often leads to sloppiness, injury, or fear-based Jiu-Jitsu. It also makes it hard to learn mid-roll.

The Fix:

Mix in flow rolling and technical sparring. Pick 1–2 rounds each session to go lighter—focus on timing, positioning, and trying new techniques without the need to “win.” The more you slow things down, the better your timing becomes when it counts.

Neglecting Fundamentals

The Problem:

You get obsessed with flashy moves—berimbolos, buggy chokes, or tricky submissions—while ignoring basics like posture, framing, or hip escapes. The result? A shaky foundation.

The Fix:

Return to the fundamentals regularly. Frame drills. Shrimping. Guard retention. Positional control. The best black belts are those who perform the basics incredibly well. When your foundation is strong, everything else becomes more effective.

Comparing Yourself to Others

The Problem:

You measure your progress by others’ promotions, performance, or athleticism. This undermines motivation and causes you to overlook your progress.

The Fix:

Focus on your journey. BJJ is a long game, and everyone moves at their own pace. Instead of comparing stripes or skill sets, compare who you are today versus three months ago. Are you more confident? More aware of the in rolls? Better at one escape? That’s real progress.

Ignoring Recovery and Rest

The Problem:

You push yourself hard—every class, every roll—until soreness, exhaustion, or injury force a break. Overtraining not only slows improvement, but it also shortens your time on the mat.

The Fix:

Schedule rest days like you schedule training. Hydrate, stretch, and sleep with intention. Use off-days to review footage, visualize techniques, or read BJJ material. Recovery isn’t weakness—it’s part of the plan.

Being Too Passive During Rolls

The Problem:

You wait for your opponent to make the first move. You defend, survive, and maybe counter—but you rarely take control. That keeps you stuck in reactive Jiu-Jitsu.

The Fix:

Choose to initiate. Pick a guard, pass, or grip you want and go for it. Even if it fails, you’ll learn more from action than reaction. Building confidence in your offense transforms your entire game.

Over-Coaching Yourself in the Middle of Rolling

The Problem:

You overthink every grip, transition, or move while rolling. That internal chatter leads to hesitation and missed opportunities.

The Fix:

Drill until movements feel automatic. Then trust your instincts during live rolls. Save the analysis for after the round. Letting go of mental noise helps your body flow and respond more naturally.

Not Asking Questions or Seeking Feedback

The Problem:

You’re unsure about a detail, but don’t want to bother your coach—or you keep getting caught in the same submission and hope it’ll just stop.

The Fix:

Ask. Coaches love helping students who want to grow. A single piece of advice could fix a mistake you’ve been making for months. Be proactive about your development.

Relying Too Much on Strength or Athleticism

The Problem:

You muscle through positions and submissions. It works—until it doesn’t. When you face someone just as strong or with better technique, everything collapses.

The Fix:

Start rolling with smaller or more technical partners, and limit your power. Focus on timing, angles, and positioning. The more you rely on technique, the more sustainable your Jiu-Jitsu becomes.

How RollBliss Helps You Train Smarter

At RollBliss, we’re not just about high-quality gis and gear—we’re about better habits. Our designs support movement, durability, and the mindset of thoughtful training. From beginners ironing out the basics to advanced belts refining their systems, we know real progress comes from discipline, reflection, and smart choices on the mat.

Whether you’re rolling five times a week or recovering after an intense session, RollBliss has your back—literally and figuratively.

Conclusion

No matter where you are in your BJJ journey, certain habits can either support your progress or quietly stall it. The good news? Most of them are within your control. With intention, self-awareness, and a little guidance, you can break out of plateaus and rediscover momentum on the mat.

At RollBliss, we’re here to help you roll better, not just harder. Train smart, stay curious, and keep evolving because the best version of your Jiu-Jitsu is waiting on the other side of your next breakthrough.

FAQs

How do I know if I’ve developed bad habits in BJJ?

If you feel stuck or consistently struggle in the same situations, you may have patterns worth reviewing. Ask your coach or a higher belt to observe and give feedback—they often notice what you can’t.

Can I fix multiple habits at once, or should I focus on one?

Start with one or two habits that have a significant impact on your game. For example, if you roll too hard and avoid your weak spots, focus on slowing down and putting yourself in bad positions. You’ll improve faster with targeted effort.

Is it normal to fall back into old habits?

Yes. Progress isn’t linear. The key is awareness. Once you recognize a habit, you can catch yourself slipping and reset. Self-awareness is a skill in itself and part of the journey.