Novak Djokovic has been ranked as the top tennis player in the world for 403 weeks over 13 different years. He has won 24 Grand Slam titles, including a record 10 Australian Open titles. He pushes back against the idea that his mental strength is a ‘gift’, acknowledging that he has worked hard for it. His focus, his resilience, his presence of mind in the midst of competition is something he has earned – a skill that requires deliberate training.
He stresses that it’s a quality honed through hard work, comparable to training one’s serve or forehand. It does not happen automatically.
In the heat of the moment, he highlights the significance of conscious breathing. He gains ownership over his nervous system by tuning in, recognizing his internal state, and choosing a regulation strategy that will center him both physically and mentally. Djokovic reveals that the apparent calmness on the court is deceptive, masking the internal turmoil. He compares the mental training to physical training, underscoring the need for dedicated techniques to navigate the psychological challenges that accompany high-pressure situations.
Weathering the Internal Storm
Djokovic recognizes “a storm” that rages within him during matches. Acknowledging the doubts and fears that surface – as they do in all of us, including or especially in high achievers – he dispels the notion of an entirely positive and falsely optimistic mindset. He recognizes that one cannot banish negative and intrusive thoughts entirely. They appear in all of us.
Djokovic offers a glimpse into the internal battle every athlete faces. He admits to experiencing doubts and fears in every single match, asserting that it’s unrealistic to maintain an unwavering positive mindset throughout. The key, according to him, lies in the ability to manage these emotions effectively and not dwell on them for extended periods. Recognize them. Honor them. But don’t let them rule the moment. Once they are visible (instead of pretending they don’t exist) one can use regulation tools, tag in one’s self-talk, and keep progressing.
Conscious breathing is something we can all use to steady the ship amid the storm.
Recalibrating
The mark of a true champion, according to Djokovic, is the ability to rebound quickly from moments of doubt or adversity. He emphasizes that while he may express his frustration on the court, he swiftly acknowledges it and resets his focus. The ability to move past negative emotions efficiently is, in his view, the differentiating factor between champions and those striving to reach the pinnacle of their sport.
Those moments, thoughts, and emotions occur in all of us. Don’t pretend that isn’t true for you or those in your charge. Imagine cleaning your home – if you sweep the dirt floor under the rug and hide dirty clothes in the closet, they are still there. Invisible for the moment, perhaps, but they will built up over time. Eventually, they will feel truly unmanageable. The longer you deny the truth of the issue, sweeping negative thoughts metaphorically under the rug, the more difficult they will become to manage.
Own it. Honor it. Then recalibrate. Align yourself with the truth of the moment, corral your self talk, remind yourself that you can handle the challenge in front of you. Then press on.
Novak Djokovic’s insights provide a valuable perspective on the mental aspect of tennis, any sport, and beyond. By demystifying the notion of an inherent mental gift, he underscores the importance of intentional training and the development of coping mechanisms to navigate the challenges that arise during competition.
Few (if any) tennis players have done it better than Djokovic. Is he physically and mentally gifted? Of course. But the strategies he enlists to ensure that his talent shines are transferable to all us, regardless of the context. His journey serves as an inspiration for aspiring athletes, highlighting the significance of resilience, self-awareness, and the ability to bounce back in the pursuit of excellence.
