The Tennis Mindset: Express, Forget, and Refocus
Express yourself daily to clear your mind, listen better, and build stronger relationships.
Of all the sports I’ve ever played, tennis demands the most mental toughness.
In tennis, maintaining a positive and aggressive state of mind is crucial throughout the match. If you’re not positive enough, your muscles tighten, leading to overthinking and missed shots. Conversely, if you’re not aggressive enough, you won’t take the necessary risks to win points.
The key to staying in this optimal mindset is learning to forget points quickly. Each point in tennis carries emotional weight, whether it’s a win or a loss. However, carrying these emotions from point to point disrupts the flow state essential for a tennis player. Therefore, it's vital to let go of previous points, regardless of whether they were good or bad.
The moments between points in tennis are crucial for resetting your mindset. This brief pause is the only opportunity to unload emotions and regain focus. To move on effectively, a tennis player must express all their emotions—whether positive or critical—between points, ensuring no lingering feelings disrupt their game.
The essential lesson here is to express, forget, and refocus on the point ahead.
This lesson from my time as a boy who grew up playing sports has profoundly impacted my adult life: the necessity to express myself every day, even if it's just in my journal. This need to express is a significant reason I’m committed to writing on this blog weekly.
Expressing myself allows me to calm down and gain the mindset required to truly listen and pay attention to those around me—whether it’s my family or my team at work. This ability to express and unload my thoughts is critical because if I can’t listen, I can’t love. If I can’t listen, I can’t solve problems. If I can’t listen, I can’t support others.
Even a five-minute free-write or singing songs from my karaoke favorites playlist on the way to work helps me to express, forget, and refocus.
I am so grateful for the chance to play and watch tennis because this lesson has been so impactful in my life. To anyone whose interest was piqued by this post, my advice is simple: express yourself every day. Whether it’s writing in a journal, talking to an old friend, or taking a few minutes to draw, do something daily that allows you to embrace the tennis mindset of express, forget, and refocus.
This simple lesson from one of the world’s great sports - to express, forget, and refocus - is the key to truly listening. By listening, we create the space to solve problems and form loving relationships with those around us.
15 Slow Seconds Is Enough
This is your excuse to get back to the here and now.
Instead of taking 5 minutes to read my blog post this week, please take 15 seconds to just take a pause. Notice something so that you can make a memory of where you are right now.
The reason for this deliberate non-post? It’s because one of the building blocks of human bonding is attention. Relationships only form when we pay attention. Love blossoms in the here and now.
I remembered this after attending a very special family wedding where the bride and groom gave us the gift of presence by asking for the ceremony to be phone-free.
This is an image of a dog offering up a glass of water. Take one more brief moment to look at it and plant it firmly in your mind.
Now, when you and I inevitably see a dog or a glass of water this summer, let’s use it as a trigger which gives us the permission to take 15 seconds, shake out of whatever we were thinking about, and get back to the present moment.
Once we’re back to the here and now we’re ready for love and fellowship.
Mastering the Mind: How Artists and Athletes Think and Feel Simultaneously
Elite artists and athletes excel by mastering the simultaneous ability to think strategically and feel deeply.
Have you ever wondered what sets elite artists and athletes apart from the rest of us? I sure have.
Over the years, I’ve reflected on their mindsets, which, on the surface, appear quite different. (Check out this post on athletes and this one on artists).
But there’s at least one big thing that elite artists and athletes have in common: they can think and feel at the same time. Let’s take the example of a tennis player and a stage actor.
A tennis player has to think and make snap decisions with every stroke, fluidly, in real-time. When you’re playing tennis, you’re constantly thinking about your game plan, your opponent, the match's momentum, and your tactical strategy—and then putting it into action on every single point.
Additionally, a tennis player must manage their emotions because the sport is an emotional roller coaster. Clinging to bad shots or failing to ride the momentum can hinder their performance. To be a great tennis player, you have to be able to think and feel at the same time.
Consider a moment in a high-stakes tennis match. The player is down a set and facing a break point. The crowd holds its breath as the player takes a deep breath, silencing the noise in their mind. In that instant, they must trust their training and instincts, feeling the weight of the moment while calculating their next move.
A stage actor must also access their emotions. Characters become believable and storytelling compelling only when it comes from a genuine emotional place. As a stage actor, you have to delve deep into your inner world to tap the emotional reservoir necessary for an outstanding performance.
At the same time, a stage actor has to think deeply. The actor has to think about their lines and their cues, of course. But also, the stage actor has to think about their technique, body movements, intonation, and their interplay with all the other actors onstage - especially if something goes wrong and the ensemble has to start improvising. To be a great stage actor, you have to think and feel at the same time.
This skill of simultaneous thinking and feeling applies to many domains of our lives. As a parent, we have to think about our actions and principles while deeply empathizing with and listening to our children. At work, we have to think analytically about problems but feel and attune to human dynamics and emotions within our teams. This skill - which artists and athletes possess - is broadly applicable.
The trick lies in the “how.” How do we cultivate this dual skill of thinking and feeling simultaneously?
As I contemplate this, I think of two martial artists who spar inside our heads: “The Thinker” and “The Feeler.” The key, I believe, is letting these fighters go at it. Not in an antagonistic way, but in a symbiotic, we’re-on-the-same-team, iron-sharpens-iron kind of way when we do hard stuff.
In practice, this means two things. First, we have to do novel, challenging things. We need new, difficult stuff for The Thinker and The Feeler to work on. Maybe it’s a new project at work, or training for a race, or resolving to be a more patient parent.
Second, we have to ensure that The Thinker and The Feeler aren’t just going through the motions. We can’t let ourselves go on autopilot and do things the way we always do. The Thinker has to be trying new stuff to become a better thinker, and The Feeler has to be trying new stuff to be a better feeler. In any novel situation where we’re trying to “train,” we should periodically ask ourselves, "Am I on autopilot, just going through the motions? Should I be?"
If we aim for excellence in any field—be it artistry, athletics, parenting, or our vocation—we cannot afford to be pushovers. We need The Thinker and The Feeler in our minds to be strong, agile sparring partners, ready to tackle any challenge in real-time. By continuously training both, we forge a path to mastery.
Reverse-Engineering Life's Meaning
Finding meaning is an act of noticing.
It's difficult to directly answer questions like "why am I here," "what is the meaning of my life," or "what's my purpose." It may even be impossible.
However, I believe we can attempt to reverse-engineer our sense of meaning or perhaps trick ourselves into revealing what we find meaningful. Here's how I've been approaching it lately.
Meaning, it seems, is an exercise in making sense of the world around us and, by extension, our place in it.
Instead of tackling the big question head-on (i.e., what's the meaning of my life), we can examine what we find salient and relevant about the world around us and work backward to determine what the "meaning" might be.
Here's what I mean. The italicized text below represents my inner monologue when contemplating the question, "What is the world out there outside of my mind and body? What is the world out there?"
The world out there is full of people, first and foremost. It teems with friends I haven't made yet, individuals with stories and unique contributions. Everyone has a talent and something special about them, I just know it. The world out there is full of untapped potential.
The world out there also contains uncharted territory. There is natural beauty everywhere on this planet. It is so varied and colorful, with countless plants, animals, rocks, mountains, rivers, and landscapes. The world out there is wild. Beyond that, we don't even know the mysteries of our own oceans and planet, let alone our solar system or the rest of the universe. The world out there is a vast galaxy filled with natural beauty and wonder.
But the world out there has its share of senseless human suffering, often due to our own mistakes and the systems we strive to perfect. There is rampant gun violence, hunger, homelessness, anger, and disease—all preventable. The world out there is a mess, but the silver lining is that not all of that senseless suffering is outside our control. We can make it better if we do better.
The world out there also has an abundance of goodness. Many people strive to be part of something greater than themselves. They help their neighbors, practice kindness, teach children to play the piano, visit the homebound, tell the truth, do the right thing, seek to understand other cultures, learn new languages, and strive to be respectful and inclusive. The world out there is full of parks, festivals, parties, and places where people play, eat, and share together. The world out there is generous.
The world out there is also close. My world is people like Robyn, Riley, Robert, Myles, and Emmett, as well as our parents, siblings, family, friends, colleagues, neighbors, and kind strangers. The world out there is our neighborhood, our backyard, our church, our school, and our local pub. It's the people on our Christmas card list and those we encounter around town for friendly conversations. The world out there includes the individuals I pray for during one or two rounds of a rosary. It doesn't have to be big and grand; it's the people I can hug, kiss, cook a meal for, or call just to say "hey."
So, the exercise is simple:
Find a place to write (pen, paper, computer, etc.).
Set a 15-minute timer.
Start with the phrase "The world out there is..." and keep writing. If you get stuck, begin a new paragraph with "The world out there is..." and continue.
After completing this exercise and taking stock of my own answers, I begin to see patterns in my responses that resonate with my day-to-day life. Meaning, for me, involves helping unleash the untapped potential in others, exploring the natural world, dreaming about the universe, fostering goodness and virtue, and being a person of good character. Meaning, for me, also entails honoring and cherishing my closest relationships, both the ones that are close in proximity and deep in their intimacy.
It seems that meaning is not generated in what we think of as our "brain." Our brain manages our body's energy budget, makes decisions, predicts the future, and solves problems. That’s our brain’s work.
Meaning, I believe, is created in our mind. When I think of the mind, I envision it as the function we perform when we absorb the seemingly infinite information about the external world through all five senses and attempt to make sense of it.
Meaning, it appears, is not an abstract thing we have to create. We don't "make" meaning. Instead, we discern meaning from what we find relevant and salient in the world around us. Out of the countless details about the external world, we hone in on certain aspects. The meaning is what bubbles to the top of our minds. We don't have to make meaning; we can just notice it.
This exercise has shown me that we can reverse-engineer our way into discovering meaning. If we can bring to the surface what we believe about the external world, it becomes clear what holds significance for us.
For example, if you find that "the world is full of cities and people, which leads to innovations in business, art, and culture," it's an easy leap to conclude that part of your meaning or purpose likely involves experiencing or improving cities and their cultural engines. If you discover that "the world is full of teachings about God and has a history of religious worship," it's a straightforward leap to deduce that part of your meaning or purpose likely relates to your faith and religious practice.
Being mindful of what we notice about the world is our back door into these abstract and challenging questions about "meaning" or "purpose."
What's difficult about this, I think, is the sheer volume of noise out there. Also, if we accept this perspective on meaning, we must acknowledge that meaning is not static and enduring—if it's discerned by our worldview, then changes in our perspective may also change or even manipulate our notions of meaning.
Many people try to tell us about the world outside of us. This includes companies through their commercials, authors, politicians, artists, philosophers, scientists, and priests—anyone who shares an opinion. Even I do this—if you're reading this, I am also guilty of adding to the noise that shapes your perspective of the external world.
Making sense of our lives is crucial for feeling sane and alive. It would be easy to average out what others around us say about the world out there, but if meaning truly is a discernment of what we notice about the external world, just listening to everyone else would effectively outsource the meaning in our lives to other people.
I don't think we should do that. After all, we live in a country where we have the freedom to speak, think, and make sense of the world for ourselves—what a terrible freedom to waste. Instead, we should be selective about who we pay attention to and listen to our own minds, noticing what they're trying to tell us. We shouldn't outsource meaning; we should notice it for ourselves.
Photo by Dawid Zawiła on Unsplash
Creating Unexpected Joy
The path to unexpected joy runs through a calm and peaceful mind.
As 2022 began, I set out on an experiment to create an intentional reflection practice to build courage.
The most important thing I learned was a simple, data-backed conclusion: I only predict what the hardest moment of my day will be about 5% of the time. This is astounding to me. I am far worse at predicting how my own day will turn out than meteorologists are at predicting the weather.
Part of that is because by envisioning the day ahead I am prepared to deal with one situation and find it less hard than it would otherwise have been. But still, almost every day I logged an entry this year, something unpredictable happened.
Any last hope I was clinging to about how much certainty I had in my own life has vanished in a flurry of nervous laughter. But as I struggled this week to understand what this jarring finding meant, I realized that the inverse is also true: just as I cannot predict the hardest part of my day, I cannot predict what good things will happen in the day ahead, either. Just as I am faced with unexpected suffering, I also stumble into unexpected joy.
The real important question then boils down to this: how do I minimize unexpected suffering and increase unexpected joy?
Again, I looked back at the data from my notebook. What were some of the patterns behind what I thought I should do differently during the hardest moments of my days?
Some of the basics were so simple they were almost boring. During the year, the ways I identified to better handle the hardest parts of the day boiled down to these: get enough rest, eat nutritious feed, create time to plan and think, create boundaries (especially with work), resolve conflict with other people calmly and immediately, and perhaps most importantly - assuming positive intent by meeting the person in front of me where they are and remember that we’re both the same human beings.
Doing these basics works to minimize suffering because they lead to better decisions - both in resolving the suffering at hand and in creating fewer problems for our future selves.
Eating well, for example, makes me less groggy in dealing with a difficult child right now and makes me less likely to hear bad news from a cholesterol test I need to take 6 months from now. Creating time to think makes me get my most important chores done faster today and it helps us plan out routine maintenance on our house so we don’t end up with a furnace that fails “suddenly.”
Similarly, these basic practices help to create joy because they create the conditions for intense connection with others - whether other people, ideas, nature, or spiritual truths.
Creating boundaries, for example, helps me prevent conflict with colleagues on a new project and builds momentum for a meaningful working relationship. Resolving conflict with Robyn calmly and immediately builds trust between us and can become a catalyst to deepen our relationship rather than undermine it. And perhaps most powerfully, I’ve found this year that assuming positive intent creates a halo of safe space, and leads to the sort of deep talk and open-hearted compassion that builds deep bonds.
This was even the case with strangers - like the Michigan alum behind us in line at the Phoenix Airport rental car desk last Monday. After he awkwardly passed comment on Robyn nursing while standing in line, we assumed positive intent instead of malice. Turns out he was friendly and caring, and he ended up telling us a great story about catching a Yankees game at Fenway Park with his brothers after taking a trip to Boston on a whim. It was an unexpected delight on an otherwise terrible travel day with long waits, uncomfortable seats, and several bouts of nausea.
Moments of deep connection can happen at almost any time, with almost any person if the right conditions are present. So how do we do these basics, and create the conditions for unexpected joy to emerge?
All of these basics, it seems, start with a calm and peaceful mind.
It’s just not possible to meet someone where they are without a calm and peaceful mind. It’s just not possible to think and plan without a calm and peaceful mind. It’s just not possible to resolve conflict effectively without a calm and peaceful mind. It’s not even possible to eat or sleep properly - among the most basic human functions - without a calm and peaceful mind.
It seems as if all roads to unexpected joy run through having a calm and peaceful mind. Cultivating a calm and peaceful mind through meditation, deep breathing, gratitude, and prayer, therefore, is the practice I resolve to build this year.
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Items needed: A quiet place, about 15 minutes, Mala (Rosary)
Photo Credit: Unsplash @towfiqu999999
Morning practice: Choose one word or short phrase that represents the day’s intention, this is the day’s mantra. Close eyes and enter a comfortable seated position. Take a deep inhale. Upon exhale think or repeat the mantra. Advance one bead in the rosary and repeat until one cycle of the rosary is complete.
Evening Practice: Complete day’s reflection activities. Close eyes and enter a comfortable seated position. Start with articulating gratitudes, advance one bead in the rosary for each gratitude expressed. Try to repeat for half the rosary.
Finish with prayer or some other expression of care and concern for others. Advance one bead for each prayer / thought for others expressed. Attempt to complete rosary with combined expressions of gratitudes and prayers - if beads remain, do one deep breath for each that remains until rosary complete.