I recently watched a 60 Minutes interview with Novak Djokovic that completely changed how I think about mental toughness in tennis.
And I think it’s going to change how you think about it too.
Because what Novak revealed in this interview is the complete opposite of what most tennis players believe about being mentally tough on the court.
We’ve all been fooled. I’ve been fooled. And chances are you’ve been fooled too.
But the truth that Novak shared is actually fantastic news for all of us normal tennis players because it means we can develop the same mental skills he has.
The interviewer asked Novak about his mental strength, calling it his great gift. And here’s what he said in response:
“I would have to correct you. I have to correct. It’s not a gift. It’s something that comes with work. You train for the mental side the way you would your serve or your forehand.”
Did you catch that?
Novak Djokovic, one of the most mentally tough players in tennis history, doesn’t win record breaking matches on the biggest stages because of some innate mental talent he was born with.
He’s had to work at it over time. He’s trained the ability to play his best when it matters most.
Which means you can do the same thing.
Here’s another thing Novak revealed that I think will make you feel a whole lot better about your own struggles on the court.
The interviewer said that people think Novak is so locked in during matches. And Novak said:
“I might appear maybe locked in, but trust me, there’s a storm inside. The biggest battle is always within.”
Then he went even further:
“You have your doubts and fears. I feel it every single match.”
Every. Single. Match.
One of the best tennis players of all time feels doubts and fears in every match he plays.
Being a world class tennis player isn’t about being some kind of robot without emotions or fears or frustrations.
So please know that when you feel those things, and notice I said when not if, you’re not doing it wrong and you’re not broken.
Here’s what you need to understand about mental toughness in tennis.
Please don’t fall for the deception that so many tennis players have bought into. That to be successful on the court you have to block negativity, pretend that pressure isn’t real, or try to trick yourself into thinking you don’t care about the outcome.
Or that the score is different than it actually is. Or repeating fake affirmations to yourself. My return of serve is awesome. I am mentally strong.
It doesn’t work.
Novak Djokovic has doubts and fears every single match. So give yourself permission to feel those things too.
Here’s what Novak said about this:
“I don’t like this kind of mindset that I see a lot in sports. Just think positive thoughts, be optimistic, there is no room for failure, there is no room for doubts. It’s impossible to do that. You are a human being.”
“The difference between the guys who are able to be the biggest champions and the ones struggling to get to the highest level is the ability to not stay in those emotions for too long.”
So how do you not stay in those negative emotions for too long?
Novak explained his process:
“For me it’s relatively short. As soon as I experience it, I acknowledge it. I maybe burst, I scream on the court, whatever happens. But then I’m able to bounce back and reset.”
Here’s the simple process Novak follows on the court.
Step one, feel the emotions that make you human. It might be anger, frustration, fear, or anxiety.
Step two, acknowledge what’s happening and accept the fact that you’re in a challenging situation.
Step three, reset your focus and energy on something specific that is productive in the present moment.
This is simple but not easy.
You can improve your ability to do it through experience, repetition, and work. Just like Novak has.
Novak also shared a specific technique he uses when he’s under pressure:
There are different techniques. Conscious breathing is a big part, especially in the moments when you’re under tension.
I know it sounds a little hokey, but next time you play tennis and a big point is coming up, try this.
Focus all your attention on your heart rate and your breathing. Consciously take a few big breaths. Fully exhale. Just notice your heartbeat slowing down.
Developing these kinds of habits can help keep you grounded and present instead of losing control of your body and emotions when pressure is high.
Novak hasn’t always been so mentally tough. He’s worked at it over time.
He told a story about playing Nadal at the French Open early in his career. Their lockers were next to each other in a small locker room, and Nadal was doing sprints and blasting music in his headphones right before they went out to play.
Novak said it was pissing him off. The competition started way before they hit the first ball. And early in his career, he didn’t realize how all of that was part of the scenario.
Winning at tennis is so much more than forehands, backhands, and serves. It’s more than strategy and targets and fitness and equipment too.
It’s about wrestling with your imperfections as a human. Your insecurities and your emotional blind spots. Doing battle with yourself in addition to the challenges your opponent throws your way.
This is why we love tennis. But it’s also why it can make us absolutely crazy when we lose the mental battle and perform way below our technical abilities.
It even pushes the best players in the world over the edge. Novak admitted that he’s broken rackets in his life and he’s not proud of it. He’s ashamed when he does that.
But at the same time, he accepts himself as a flawed human being.
Hopefully hearing Novak talk about the reality of the mental game has opened your eyes to a new possibility.
You should stop fighting what makes you human and instead practice returning to the present moment as quickly as possible.
Feel your emotions. Acknowledge them. Accept them. Then reset your focus on something productive in the present.
This is simple but not easy. It takes work. It takes practice. It takes experience and repetition.
But it’s trainable. And if Novak Djokovic had to train it, then so can you.
Your Coach,
-Ian
