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    BJJ Mental Models

    Your guide to a conceptual and intelligent Jiu-Jitsu approach.  BJJ black belt Steve Kwan and a slate of expert guests explain the concepts, strategies, and tactics behind the gentle art of Brazilian Jiu-Jitsu.

    Advertise

    Copyright: © 2023 BJJ Mental Models

    • Apple Podcasts
    • Google Play
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    Latest Episodes:
    Ep. 347: The ABCs of Mental Coaching, feat. Laurien Zurhake Jul 21, 2025
    Show notes

    In this episode of BJJ Mental Models, Steve Kwan is joined by Laurien Zurhake to explore how trauma-informed coaching can transform Jiu-Jitsu into a safer, more inclusive, and more effective training environment. Laurien, co-founder of Off the Zone, shares her ABC Playbook for Mental Health (Anticipate, Bring Them Back, and Course Correct), a practical framework for coaches to support students through mental health challenges.
    Follow Laurien and Off the Zone on Instagram:
    https://www.instagram.com/off_the_zone
    Work with Laurien @ Off the Zone:
    https://www.off-the-zone.com/
    Resources discussed in this episode:
    Off the Zone's Mental First Aid ABC Protocol
    https://www.off-the-zone.com/68538
    Mental models discussed in this episode:

    • Psychological Safety
      https://bjjmentalmodels.com/psychological-safety/
    • Compatible Intent
      https://bjjmentalmodels.com/compatible-intent/
    • Gamification
      https://bjjmentalmodels.com/gamification/
    • Growth Mindset
      https://bjjmentalmodels.com/growth-mindset/
    • Beginner's Mind
      https://bjjmentalmodels.com/beginners-mind/
    • Mindfulness
      https://bjjmentalmodels.com/mindfulness/
    • Pattern Interrupts
      https://bjjmentalmodels.com/pattern-interrupts/

    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/
    Music by Enterprize:
    https://enterprize.bandcamp.com/

    Mini Ep. 63: Self-Competition Jul 17, 2025
    Show notes

    In this week's mini-episode we discuss self-competition. You've probably heard the phrase, "comparison is the thief of joy." Self-comparison is a problem we all face, and self-competition is a helpful mental model for working with this problem.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    Resources discussed in this episode:
    How to Stop Comparing Yourself to Other People - Eyepatch Wolf
    https://youtu.be/wL93C0lm0nQ?t=126s
    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/

    Ep. 346: Tryhard Hobbyists, feat. Rosie Miller Jul 14, 2025
    Show notes

    In this episode, Steve Kwan is joined by Rosie Miller to explore the concept of the “tryhard hobbyist” in Jiu-Jitsu: someone who trains seriously and with intention, even if they don’t pursue the sport professionally. Rosie, a brown belt out of Atos HQ and founder of The Grappler’s Lab, shares her journey of evolving goals, identity, and self-worth within the sport. Together, they discuss the emotional and mental challenges hobbyists face, including impostor syndrome, burnout, risk management, and the struggle to balance ambition with sustainability. Rosie offers a values-based framework to help practitioners define their goals, align training with life priorities, and find long-term fulfillment in Jiu-Jitsu, regardless of competitive aspirations.
    Follow Rosie on Instagram:
    https://www.instagram.com/rosierollz
    Work with Rosie @ The Grappler's Lab:
    https://www.thegrapplerslab.com/
    Mental models discussed in this episode:

    • Cognitive Dissonance
      https://bjjmentalmodels.com/cognitive-dissonance/
    • Prioritize Longevity
      https://bjjmentalmodels.com/prioritize-longevity/
    • Return on Investment
      https://bjjmentalmodels.com/return-on-investment/
    • Reframing
      https://bjjmentalmodels.com/reframing/
    • Flow
      https://bjjmentalmodels.com/flow/
    • Impostor Syndrome
      https://bjjmentalmodels.com/impostor-syndrome/
    • Self-Competition
      https://bjjmentalmodels.com/self-competition/

    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/
    Music by Enterprize:
    https://enterprize.bandcamp.com/

    Mini Ep. 62: The Red Queen Effect Jul 10, 2025
    Show notes

    In this week's mini-episode we discuss the Red Queen effect, a hypothesis based on a quote from Alice in Wonderland that is oddly applicable to science and Jiu-Jitsu! It teaches us that sometimes we need to keep moving just to maintain our position. The Red Queen effect helps explain why we don't feel like we're getting better at Jiu-Jitsu when we compare ourselves to our training partners.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/

    Ep. 345: Back After Layoffs, feat. Elisabeth Clay Jul 07, 2025
    Show notes

    In this episode, Steve Kwan talks with elite competitor Elisabeth Clay about returning to Jiu-Jitsu after major life changes like pregnancy and injury. Clay shares her personal journey of Jiu-Jitsu and pregnancy, staying mentally engaged during time off, and the challenges of regaining physical performance post-layoff. Elisabeth also discusses the importance of staying immersed in the gym culture when not actively training, how community can combat isolation and depression, and navigating the Jiu-Jitsu world as a new mom.
    Follow Elisabeth on Instagram:
    https://www.instagram.com/elisabethclaybjj
    Mental models discussed in this episode:

    • Stress and Recovery
      https://bjjmentalmodels.com/stress-and-recovery/
    • Reframing
      https://bjjmentalmodels.com/reframing/
    • Compatible Intent
      https://bjjmentalmodels.com/compatible-intent/
    • Consistency
      https://bjjmentalmodels.com/consistency/
    • Analysis Paralysis
      https://bjjmentalmodels.com/analysis-paralysis/
    • Normalization
      https://bjjmentalmodels.com/normalization/

    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/
    Music by Enterprize:
    https://enterprize.bandcamp.com/

    Mini Ep. 61: Systematic Abandonment Jul 03, 2025
    Show notes

    In this week's mini-episode we discuss the concept of systematic abandonment, a mental model co-opted from business strategists like Peter Drucker and Michael Porter. Systematic abandonment teaches us to periodically review and discard habits that are no longer useful, because deciding what not to do is often just as (if not more) important than deciding what to do.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/

    Ep. 344: Ankle Lock Strategy, feat. Jake O'Driscoll Jun 30, 2025
    Show notes

    In this episode of BJJ Mental Models, Steve Kwan is joined by Jake O’Driscoll from Essence BJJ in Perth for an in-depth discussion on the straight foot lock game. Jake explains his unique finishing mechanics, how his method differs from the popular “Woj Lock,” and how he uses straight foot locks not just for submissions but to control, off-balance, and transition to dominant positions like the back or mount. He emphasizes the importance of using 50/50 as a dynamic, offensive platform rather than a stalling position and shares insights on controlling all three leg joints for effective submissions. Jake also offers coaching advice, training concepts, and resources for grapplers looking to master the modern leg lock meta.
    Follow Jake on Instagram:
    https://www.instagram.com/jakeod_essencebjj
    Train with Jake at Essence BJJ in Perth:
    https://essencebjj.com.au/
    Learn online from Jake via his Patreon:
    https://www.patreon.com/user?u=112559996
    Mental models discussed in this episode:

    • 3 Joint Rule
      https://bjjmentalmodels.com/3-joint-rule/
    • Direct vs. Proxy Control
      https://bjjmentalmodels.com/direct-vs-proxy-control/
    • Myopia
      https://bjjmentalmodels.com/myopia/
    • Mask Your Intentions
      https://bjjmentalmodels.com/mask-your-intentions/
    • Dilemma
      https://bjjmentalmodels.com/dilemma/
    • Asymmetric Warfare
      https://bjjmentalmodels.com/asymmetric-warfare/
    • Kuzushi
      https://bjjmentalmodels.com/kuzushi/
    • Defense Paradox
      https://bjjmentalmodels.com/defense-paradox/

    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/
    Music by Enterprize:
    https://enterprize.bandcamp.com/

    Mini Ep. 60: Flow Jun 25, 2025
    Show notes

    In this week's mini-episode we discuss the concept of flow, a mental model for peak performance first proposed in 1975 by the psychologist Mihaly Csikszentmihalyi.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    Resources mentioned in this episode:
    Flow: The Psychology of Optimal Experience, by Mihaly Csikszentmihalyi
    https://www.harpercollins.com/products/flow-mihaly-csikszentmihalyi
    Mini Ep. 57: The Map Is Not the Territory
    https://podcast.bjjmentalmodels.com/243161/episodes/17285192-mini-ep-57-the-map-is-not-the-territory
    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/

    Ep. 343: Living Your Values, feat. Giles Garcia Jun 23, 2025
    Show notes

    In this episode, we're joined once again by Giles Garcia, head coach of Ronin Grappling in Glasgow, to tackle the complex topic of living your values in Jiu-Jitsu. Giles explores the challenges coaches and students face when trying to uphold personal and gym-wide values, especially in situations involving discrimination, safety, and accountability. Giles shares candid experiences from his own gym, emphasizing the importance of fostering a culture rooted in inclusion, respect, and trust. Giles dives into how values must be enforced consistently, even when it’s uncomfortable or financially inconvenient, and how both coaches and students have the power—and responsibility—to speak up when those values are threatened.
    Follow Giles on Instagram:
    https://www.instagram.com/el_guanche
    Train with Giles at Ronin Grappling in Glasgow:
    https://roningrappling.com/
    Learn online with Giles at BJJ Codex:
    https://www.bjjcodex.com/
    Mental models discussed in this episode:

    • Normalization
      https://bjjmentalmodels.com/normalization/
    • First Principles
      https://bjjmentalmodels.com/first-principles/
    • The Golden Rule
      https://bjjmentalmodels.com/golden-rule/
    • Precommitments
      https://bjjmentalmodels.com/precommitments/
    • Paradox of Tolerance
      https://bjjmentalmodels.com/paradox-of-tolerance/

    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/
    Music by Enterprize:
    https://enterprize.bandcamp.com/

    Mini Ep. 59: Growth Mindset Jun 19, 2025
    Show notes

    In this week's mini-episode we discuss growth mindsets, a mental model popularized by Carol Dweck in her hit 2006 book, "Mindset: The New Psychology of Success." Growth mindsets are defined by belief in our ability to improve, as opposed to fixed mindsets, which assume our attributes can't be changed.
    Get our Intro to Mechanics audio course, normally $79, FREE:
    https://bjjmentalmodels.com/freeintro
    Resources mentioned in this episode:
    Mindset: The New Psychology of Success, by Dr. Carol Dweck
    https://www.penguinrandomhouse.com/books/44330/mindset-by-carol-s-dweck-phd/
    Mini Ep. 57: The Map Is Not the Territory
    https://podcast.bjjmentalmodels.com/243161/episodes/17285192-mini-ep-57-the-map-is-not-the-territory
    Don't forget to check out BJJ Mental Models Premium!
    If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at a fraction of the cost of a single private.
    Sign up here for a free trial:
    https://bjjmentalmodels.com/
    Need more BJJ Mental Models?
    Get tips, tricks, and breakthrough insights from our newsletter:
    https://bjjmentalmodels.com/newsletter/
    Get nitty-gritty details on our mental models from the full database:
    https://bjjmentalmodels.com/database/
    Follow us on social:
    https://facebook.com/bjjmentalmodels/
    https://instagram.com/bjjmentalmodels/

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