BJJ Mental Models

In this mini-episode, we explain constraints-led approach (CLA) in simple terms, and how it impacts your jiu-jitsu training.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro

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The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
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Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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This week, we're joined by Itamar Shatz! Itamar is a jiu-jitsu black belt and a Cambridge University researcher whose new book, Solving Procrastination, is published by Penguin Random House. In this episode, Itamar explains why we procrastinate, and walks through the strategies research shows will help. Topics include: the self-control fallacy, hard conversations with your coach, if-then rules for unsafe rolls, perfectionism, and burnout.

Get Solving Procrastination:
https://solvingprocrastination.com/book

Mental models discussed in this episode:
Second-Order Thinking
https://bjjmentalmodels.com/second-order-thinking

Silver Bullet Fallacy
https://bjjmentalmodels.com/silver-bullet-fallacy

Curse of Knowledge
https://bjjmentalmodels.com/curse-of-knowledge

Cognitive Behavioral Therapy
https://bjjmentalmodels.com/cognitive-behavioral-therapy

Acute Stress Response
https://bjjmentalmodels.com/acute-stress-response

Precommitments
https://bjjmentalmodels.com/precommitments

Escalation of Commitment
https://bjjmentalmodels.com/escalation-of-commitment

Analysis Paralysis
https://bjjmentalmodels.com/analysis-paralysis

Building Your Triggers
https://bjjmentalmodels.com/building-your-triggers

Growth from Discomfort
https://bjjmentalmodels.com/growth-from-discomfort

Incremental Learning
https://bjjmentalmodels.com/incremental-learning

Consistency
https://bjjmentalmodels.com/consistency

Stress and Recovery
https://bjjmentalmodels.com/stress-and-recovery

Prioritize Longevity
https://bjjmentalmodels.com/prioritize-longevity

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we explain ecological dynamics in simple terms, why it's misunderstood, and how it impacts your jiu-jitsu training.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Jeff Shaw is guest hosting this week, and he's joined by Rosie Miller! Rosie is a jiu-jitsu educator known for explaining complicated positions in plain language. In this episode, Rosie walks through how the cross-grip pass works, and why she now teaches it starting from the tripod position instead of the entry. Topics include: collapsing the knee shield, counterattacks like the omoplata, gi versus no-gi differences, and teaching with games.

Follow Rosie on Instagram:
https://instagram.com/rosierollz

Rosie's instructionals, YouTube and everything else:
https://rosierollz.com

Follow Jeff on Instagram:
https://instagram.com/jeffshawbjj

Rosie's seminar at Bellingham BJJ on September 12, 2026:
https://bellinghambjj.com

Rosie's seminar at Framework BJJ Seattle on September 13, 2026:
https://frameworkseattle.com

Resources discussed in this episode:

Mastering Crazy Dog Passing, by Isaac Doederlein:
https://doederleinjj.com/mastering-crazy-dog-passing

Omoplatapalooza: The Omoplata System by Bellingham BJJ:
https://youtu.be/WwWmjmgdL5Y

Mental models discussed in this episode:
Phases of Passing
https://bjjmentalmodels.com/phases-of-passing

Waypoints
https://bjjmentalmodels.com/waypoints

Head Position
https://bjjmentalmodels.com/head-position

Grips Dictate Position
https://bjjmentalmodels.com/grips-dictate-position

Predictable Responses
https://bjjmentalmodels.com/predictable-responses

Elbow-Knee Connection
https://bjjmentalmodels.com/elbow-knee-connection

Technique Chaining
https://bjjmentalmodels.com/technique-chaining

Constraints-Led Approach
https://bjjmentalmodels.com/constraints-led-approach

Funneling
https://bjjmentalmodels.com/funneling

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we discuss trading up: the strategic importance of getting more than you give in any jiu-jitsu exchange.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com

Need more BJJ Mental Models?

Get the legendary BJJMM newsletter:
https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

Follow us on social:
https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels