Novak Djokovic Mindfulness Mindset Secrets

in Athlete Mental Health on by Misty Buck
Novak Djokovic Mindfulness Reveals His Mindset Secrets, Picture of Tennis Balls on a Tennis Court

Tennis great, Novak Djokovic, was interviewed on 60 Minutes ahead of the Australian Open and talked openly about his mindset training, and tools. In the episode, which aired on December 10, 2023, he shares the realities of his inner storm and how he trains to conquer the battle within.

Novak Djokovic Mindfulness Quotes on Mindset from His December 2023 60 Minutes Interview:

“It’s not a gift, it’s something that comes with work,” said Djokovic when asked about his mental strength.

“There are different techniques. Conscious breathing is a big part, especially in the moments when you’re under tension.

“I might appear locked in but trust me there’s a storm inside and the biggest, always, battle is within.

“You have your doubts and fears. I feel it every single match. I don’t like this kind of a mindset that I see a lot of in sports like just think positive thoughts, be optimistic, there’s no room for failure, there’s no room for, you know, for doubts and stuff like this. It’s impossible. You are a human being. The difference, I guess, between the guys who are able to be biggest champions and the ones who are struggling to get to the highest level, is the ability to not stay in those emotions for too long. So, for me, it’s really relatively short so as soon as I experience it, I acknowledge it, I maybe burst, I scream on the court or whatever happens, but then I’m able to bounce back and reset.”

Watch This Interview Segment of Djokovic Talking About His Mindset Training

Click here to watch the full interview. (His remarks about mindset begin at about 3 minutes in.)

More Mindset Quotes from Novak Djokovic

This interview isn’t the first time Djokovic has spoken about mindset training.

Earlier in 2023, he addressed this topic with Tennis365 during an interview hosted by ASICS at Wimbledon.

“I believe half of the mental work you need to put in is done before you even set foot on the court. If you fail to prepare, it is going to be a much more difficult mountain to climb and succeed on the court.”

“If you lose your focus, things can start to go wrong quickly, but you have to accept it. If you do that, you can recover quickly and come back. Conscious breathing is the most important way to move on from a day moment.”

“As a sportsman, you sometimes have to play a game with your brain at times and convince it that things are okay.

“We are all human beings, we all make mistakes. We will all make a million more mistakes until the last day of our lives and you cannot look back and think too much about a mistake that doesn’t have too much of an impact.

“Instead, you have to count your blessings. I’m so privileged, so honored to be a successful tennis player and play the sport I fell in love with when I was four years old.”

3 Steps to Getting Started with Mindset Strength Training

1. Self-Assessment: Understand Your Current Mindset

  • Identify Your Thought Patterns: Start by observing your thoughts. Are they predominantly positive, negative, or neutral? Understanding your default mindset is crucial for knowing what areas need strengthening.
  • Acknowledge Your Challenges: Recognize the situations that trigger negative or unproductive thoughts. It could be stress, criticism, failure, pressure to perform, perfectionism, etc.

2. Practice Mindfulness and Awareness

  • Stay Aware: Now that you spent some time beginning to understand what presses your buttons, begin to challenge yourself to notice when difficult feelings arise. Whenever you notice a feeling or reaction, that’s being mindful and present. It may sound silly, but many times we let our emotions drive our thoughts and actions. However, there is tremendous benefit in staying aware and noticing when you’re feeling a certain way. This gives you the opportunity to choose your response rather than reacting on autopilot.
  • Observe and Let Go: Whenever you notice difficult feelings coming up, practice observing them without judgment. Give them space to just be there. There is a saying that what you resist persists, so allow the difficult moments to be there without resisting them or letting them consume you. Be neutral. You’ll notice the emotions fade and you’ll be able to regain your composure. This takes significant practice, but just like any training, the more you practice, the more benefits you’ll reap.

3. Build Resilience

  • Cognitive Restructuring: When a negative thought arises, pause and consider if there’s a more positive or realistic way to view the situation. You do not have to choose to believe the negative thought just because it’s there. You get to choose the thoughts that you entertain. Remember, whatever you give your attention to, grows.
  • Practice Accepting Reality: Many times, negative thoughts arise because you’re resisting the reality of a situation. Accept that you’re human and that the past is in the past. What’s done is done. Once you do this, you’re free to start fresh in this moment. As I often say, “The future happens in the present,” so refocus and start again as many times as you have to, and keep taking your next best step.

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