Hakan Dahlbo: In the first part of our conversation, we explored how negative thoughts can affect a player’s performance on the court. Let’s pivot now to affirmations. For those unfamiliar, what exactly are affirmations, and how do they work in the context of tennis? Bane Bradonic: Affirmations are positive statements that you repeat to yourself to influence your mindset and behavior.
In tennis, they can be used to replace negative thoughts and reinforce positive beliefs about your abilities. The idea is to consistently feed your mind with encouraging and empowering thoughts, which in turn can shift your subconscious mindset.
This is crucial because, as we discussed before, the subconscious mind drives much of our behavior on the court.
Hakan Dahlbo: That makes sense. You’ve outlined four key rules for creating effective tennis affirmations.
Could you walk us through these rules and explain why they’re important?
Bane Bradonic: Absolutely. The first rule is that affirmations must be positive, not negative. Our subconscious mind doesn’t recognize the word “not”.
So, if you say, “I don’t want to make a double fault,” your mind latches onto the concept of “double fault”. Instead, you should frame your affirmation as “I execute my serve perfectly”.
This way, your mind focuses on the action you want to achieve.
Hakan Dahlbo: So it’s about directing your mind towards success rather than failure.
Bane Bradonic: Exactly. The second rule is to replace negative images with positive ones.
For example, instead of saying “I don’t make unnecessary errors,” you would say “I play with precision and focus”. This shifts your attention from what you want to avoid to what you want to achieve, fostering a mindset of confidence and success.
Hakan Dahlbo: That’s a powerful shift in perspective.
What about the third rule – using the present tense?
Bane Bradonic: The present tense is crucial because it signals to your brain that the affirmation is a current reality, not something that will happen in the future.
Saying “I am mentally strong” rather than “I will be mentally strong” helps anchor your mindset in the present, which is essential for staying calm and focused during a match.
Hakan Dahlbo: That brings a sense of immediacy and relevance to the affirmation.
What’s the importance of using clear, decisive statements, as you mentioned in the fourth rule?
Bane Bradonic: Clear statements like “I have confidence in my shot” or “I am ready to give my all” eliminate doubt and project certainty.
Phrases like “I’ll try” or “I should” introduce hesitation and make success seem conditional or distant. By using firm, clear statements, you send a strong message to your subconscious mind, reinforcing your belief in your abilities.
Hakan Dahlbo: It’s amazing how a simple change in wording can make such a difference.
Let’s talk about the impact these affirmations can have. How can they transform a player’s game?
Bane Bradonic: Affirmations can completely change how a player approaches the game, both mentally and physically.
By regularly repeating affirmations, you start to internalize these positive messages. This builds your confidence, improves your focus, and helps you stay calm under pressure. For example, if you consistently tell yourself, “I remain calm and focused, no matter what happens,” your brain starts to accept this as truth.
When pressure situations arise, you’ll find that you’re able to maintain clarity and composure, which is critical for high-level performance.
Hakan Dahlbo: How should players incorporate affirmations into their routine? What’s the best way to make them a part of their training and match preparation?
Bane Bradonic: One practical way to incorporate affirmations is to reflect after each training session or match.
Identify any negative thoughts you had and replace them with positive affirmations. Write these down and repeat them regularly, especially before training or matches. This helps to reinforce your self-confidence and gradually break down old, limiting patterns.
Hakan Dahlbo: You’ve also mentioned using deep relaxation techniques to enhance the effectiveness of affirmations.
Can you explain how this works?
Bane Bradonic: Deep relaxation is a state where your mind is particularly receptive to positive messages. Before an important match, you can sit quietly, close your eyes, and take deep breaths to relax.
In this state, repeat your affirmations, such as “I am strong, I am focused, I am ready”. You can also listen to calming music to enhance this process. This helps build mental resilience and prepares you to face the challenges of the match with a calm and focused mindset.
Hakan Dahlbo: That’s a powerful way to prepare mentally.
To wrap up, what final advice would you give to players who want to take control of their mental game through affirmations?
Bane Bradonic: I’d say, embrace the process of mental training just as you do with physical training.
Start with simple, clear affirmations that resonate with you, and practice them consistently. Remember, you are the captain of your game. By steering your thoughts in a positive direction, you guide your game toward the success you desire.
The key is to believe in your affirmations and repeat them until they become an integral part of your mindset. With time and dedication, you’ll see how these positive statements can transform not just your tennis game, but your overall approach to challenges.
Hakan Dahlbo: Wonderful advice, Bane.
Thank you for sharing your insights on how affirmations can elevate a player’s performance. I’m sure our readers will find this incredibly helpful as they work to master their mental game and become the best players they can be.
Bane Bradonic: Thank you, Hakan.
It was a pleasure to discuss this with you. I hope it inspires players to harness the power of their thoughts and reach new heights in their game.