“I use visualization all the time. I imagine myself in tough situations, how I respond to them, how I overcome them. It’s a very powerful mental exercise that keeps me calm and focused during matches.” – Novak Djokovic
When we visualize, we manifest the future. We prepare for all situations, even the bad ones, which boosts our focus and mental readiness. When they inevitably arrive, we adjust and react accordingly, rather than crumbling under adversity. It doesn’t stop there. Other benefits of visualization include accelerated skill development, enhanced confidence, and improved recovery.
I started incorporating visualization techniques into my routine late in my career, but I swear by it. It began with me visualizing myself making basketball shots—when I first started the practice, I unconsciously visualized myself missing shots. It took mental effort to see the ball go through the hoop. I later realized that this was an example of my inner voice working against me—before it then evolved into an in-depth practice that prepared me for games, practice, and skill development.
To practice Tool No. 3, we recommend two rules of practice. First, be vivid. Make it a full sensory experience—sounds, smells, sights, sensations, and emotions. Bring the situation fully to life. Second, be positive. Envision what it looks like to succeed and overcome obstacles. That’s all there is to it.
