Djokovic’s Mental Training: The Champion’s Hidden Success System
When Novak Djokovic reflects on his path to becoming the world's most successful male tennis player, he points to
When Novak Djokovic reflects on his path to becoming the world’s most successful male tennis player, he points to something that began when he was just nine years old: his mental training. Djokovic’s mental training system, which started with simple exercises and evolved into a sophisticated daily practice, has been as crucial to his 24 Grand Slam victories as his physical abilities.
In a recent deep conversation with Jay Shetty on his podcast, Djokovic opened up about the internal journey behind his external success, sharing vulnerable insights about self-doubt, resilience, and the practices that shaped his championship mindset.
The Early Foundation of Djokovic’s Mental Training
Djokovic’s psychological preparation began under his first tennis coach, whom he calls his “tennis mother.” She introduced practices that seemed unconventional for a young athlete: listening to classical music while writing in his journal, reading poetry, and engaging in visualization exercises.
“She had me listen to classical music almost on a daily basis while writing my journal or preparing for bed,” Djokovic reveals. “At that time, it wasn’t presented to me as mental training, but she would simply say, ‘Close your eyes and think about how you want to play tennis and think about when you’re happiest.'”
This early mental training wasn’t an addition to his tennis development, it was integrated from the beginning. Djokovic’s mental training helped him understand that tennis could be “a platform to evolve into a better human being.”
Evolution of Psychological Preparation
As Djokovic matured, his mental training expanded beyond visualization. He began incorporating prayer, mindfulness, meditation, conscious breathing, and neurological programming techniques. This comprehensive psychological preparation became what he describes as his “consistent practice.”
“It’s prayer work, mindfulness, meditation, conscious breathing, visualization, presence, basically many other things that I have been practicing and trying always with myself before I would recommend it to someone else,” Djokovic explains.
The tennis champion emphasizes that mental training isn’t a guarantee but requires daily commitment. “What I have learned and mastered over the last 20 years is not necessarily a guarantee that it will always work for me. That’s a huge revelation because when you’re immersed in a dark moment, it’s hard to get out of that.”
Understanding the Subconscious
One revelation transformed Djokovic’s psychological preparation: learning that 95% of daily life operates through subconscious processes, while only 5% involves conscious decision-making. “I was shocked when I heard that,” he admits. “It’s like how are we able to live how we want to live when we are actually on autopilot most of the time?”
This understanding revolutionized Djokovic’s mental training approach, particularly in hostile environments. During matches where crowds heavily favored his opponents, he developed techniques to transform negative energy into fuel.
“I was convincing myself that when they were cheering ‘Roger, Roger’ for Federer, they were actually saying ‘Novak, Novak,'” he shares. “You need to work on convincing yourself in something different from reality—basically creating your own reality.”
Mental Training Through Crisis
The ultimate test of Djokovic’s psychological preparation came during his 2024 knee surgery recovery. When his physiotherapist told him not to even think about playing Wimbledon just three weeks post-surgery, this became the mental challenge he needed.
“What I heard was, ‘Okay, thank you for giving me the task because now I have a challenge,'” Djokovic explains. “That’s what I need in this phase of my career—I need a challenge.”
This mental training approach enabled him not only to play Wimbledon but reach the finals, then return to win Olympic gold just weeks later. “Something clicked in my head where he triggered me and said ‘do not even think,’ and for me what I heard is ‘okay, thank you for giving me the task.'”
The Role of Solitude in Psychological Preparation
Djokovic’s mental training extends to how he processes defeats. After losing matches, he requires complete solitude—a practice that serves as crucial psychological preparation for future challenges.
“Right after a match, I just want to be left alone. I need to isolate myself, go to my room, go outside, walk- just blow some steam out,” he reveals. “Sometimes it takes an hour, sometimes half a day, sometimes a week to go over the loss.”
This solitude isn’t avoidance but active mental training. During these periods, Djokovic often walks uphill without distractions. “When you walk uphill, your heart rate raises, and because of that effort, you’re even more present. So even less time for your thoughts to consume you.”
The Reality of Mental Training
Djokovic dispels myths about psychological preparation, particularly the idea that mental training eliminates negative thoughts. “You cannot convince me that there is a single person on this planet, even the monk in Tibet that is meditating 24/7, that is not experiencing some negative thoughts.”
He shares wisdom from a Zen Buddhism teacher: “The difference between you and me is my training and my ability to not stay in that state and emotion for a long time. I stay in it for seconds and you stay in it for who knows.”
This perspective reframes mental training as developing the skill to move through difficult emotions quickly rather than avoiding them entirely.
Daily Practice of Djokovic’s Mental Training
Djokovic’s current psychological preparation routine adapts to circumstances but maintains consistency. “I try to do it when nobody’s watching. Sometimes I verbalize things, sometimes I don’t. Sometimes I write things down, sometimes I just internalize. But most importantly, you’re doing something.”
Nature plays a crucial role in his mental training. “In the darkest moments when I don’t want to do any techniques indoors, I just go out, preferably walk uphill. There’s so much more power to spending time in nature than we actually think.”
Mental Training and Feeling “Not Enough”
Despite his achievements, Djokovic acknowledges that mental training must address deep-seated feelings of inadequacy. “I still have that feeling of not being enough, and that goes back to my very beginning and my relationship particularly with my father.”
This honesty reveals that psychological preparation isn’t about eliminating all insecurities but learning to use them constructively. “If you use it as the right fuel, it can actually serve as a great motivating factor. It can stimulate you to extract the necessary energy on a daily basis to achieve your goals.”
Mental Training for Peak Performance
When Djokovic won matches he couldn’t logically explain, like his 2019 Wimbledon final against Federer where statistics favored his opponent, he attributes success to combining mental training with spiritual connection.
“I really don’t know how I won certain matches. I cannot explain it,” he admits. “There’s that connection happening and there’s also that help from higher forces if you allow it, if you believe it, that really helps you come out of trouble and achieve things.”
The Future of Mental Training
As Djokovic continues competing at age 38, his psychological preparation has evolved to embrace the challenges of an aging athlete. “I don’t feel like I have limits. The limits are normally constructs in our mind.”
His mental training now includes accepting that methods which worked for decades might need adjustment. “It was really hard for me to accept that what I have learned and mastered is not necessarily a guarantee that it will always work for me in this particular time of my life.”
This adaptation demonstrates that effective psychological preparation requires continuous evolution rather than rigid adherence to past methods.
Djokovic’s mental training journey reveals that sustained excellence requires more than talent and physical preparation. It demands a sophisticated understanding of psychological preparation that begins with simple practices and evolves into a comprehensive system for performing under pressure while maintaining perspective on what truly matters.
As he shared with Jay Shetty, the real work happens internally: mastering the mind through practices of surrender, emotional regulation, and presence. These insights from their conversation offer a rare glimpse into the psychological foundation that supports not just athletic achievement, but personal growth and resilience in any field.
Source: Jay Shetty
