If you’ve been practicing jiu-jitsu for a while, you’ve likely experienced exhaustion. It’s a daunting sensation. For some, it manifests as a profound fatigue that burdens you as you attempt to persuade yourself to train after a tiring day. For others, it’s the sudden realization that you’ve started to loathe stepping onto the mat. For everyone, it’s the disappearance of that initial passion for the gentle art that drove you to train, come rain or shine.

It’s a genuine phenomenon, and it affects everyone. More than once, in fact. I’ve encountered it at least once or twice at every belt level, to varying extents. It’s unavoidable. However, the silver lining is that there are strategies to cope with it. Here’s how to handle daily jiu jitsu burnout:

Pay Attention To Your Body

Jiu-jitsu burnout isn’t an abrupt condition. It doesn’t just suddenly strike you. Instead, burnout builds up slowly over time, potentially over several months.

It always involves a mental aspect, but it might start with physical exhaustion. Perhaps you’re not giving yourself sufficient recovery time between training sessions. Or you’re pushing yourself too hard during training, possibly to compensate for not being able to train as frequently as you’d prefer. It could be that you’ve suffered a series of injuries worsened by not taking enough time off to fully recover before returning to the mat, leading to more or worse injuries. Regardless of the reason, a prolonged inability to perform physically as you desire will result in frustration and a sense of defeat. If not addressed, this will eventually lead to burnout.

As a Brazilian jiu-jitsu player and an athlete overall, it’s crucial to pay attention to your body. Regardless of whether you’re a competitor, your primary focus should always be on endurance. The secret to endurance is straightforward: sufficient rest and recovery.

Stay Away From Comparisons And FOMO

Burnout can often be purely psychological or emotional. Unjust comparisons and impractical anticipations typically trigger this type of burnout.

Comparing oneself to others is a common human behavior. Everyone does it. It’s not inherently negative. Seeing someone who has attained a level of proficiency you aspire to can motivate you to put in more effort or adopt the practices that led to their success. However, if not handled well, comparison can lead to unattainable standards, paving the way for failure and disillusionment. For instance, if you’re a 42-year-old parent with a family and a full-time job, it’s not feasible to compare your path to that of a 22-year-old professional athlete. His only responsibilities are self-care and gym attendance.

Firstly, it’s important to understand that each person’s journey in jiu-jitsu is distinct. Your path will be shaped by your experiences both on and off the mat. Secondly, be aware of when you start making unfair comparisons and setting unrealistic expectations for your progress. At this point, it’s crucial to take a mental break from the mat. This might be difficult due to FOMO (fear of missing out). However, only by stepping away from the mat can you truly appreciate your achievements and realize the absurdity of your comparisons.

If you can identify this early on and address your mental exhaustion before it fully sets in, you can take measures to avoid complete burnout.

Pursue Other Interests

The most effective method to avoid burnout in jiu-jitsu is to ensure it doesn’t become the sole focus of your life. This is particularly crucial for individuals who make jiu-jitsu their profession. The most accomplished full-time athletes and gym owners have other interests.

Maintain other hobbies and pursuits that you’re enthusiastic about, even if they don’t match the intensity of your passion for jiu-jitsu. Fundamentally, this provides natural physical and mental breaks from your intense fixation on jiu-jitsu. You can’t train every day of the week if you also want to allocate time and vitality. You need time to focus on activities like yoga, hiking, hunting, fishing, gaming, bowling, pottery, and so on. By engaging in other activities a few times a week, you give your body a chance to recuperate. 

In contrast, your mind is involved with something else that you find enjoyable and stimulating. Your “pastime” can even enhance your jiu-jitsu. Consider yoga or strength training, for instance. These interests can contribute to better flexibility, strength, and explosiveness on the mat. It can enhance your performance and possibly even prevent injuries that can lead to exhaustion. 

Regardless of whether you’ve encountered jiu-jitsu fatigue before, these suggestions should ideally assist you. It will help in handling its impacts and maintaining your journey towards achieving a black belt and more.