Everything we do is an extension of what takes place in our minds. If I stress myself out over something I can’t control, then my actions will reflect that anxiety. If I am distracted, you’ll see it in my wandering eyes. If my mind is focused on the now, then you’ll find me paying attention. Your presence starts with your state of mind. This type of focus that athletes strive for is called flow.

Flow is attainable and will make you mentally strong. You can learn to find flow and tune in to your environment with minimal mental distractions. By mental distractions, I mean thinking. The second you think of something, you’re out of the flow state. During a tennis rally, losing flow could mean you lose track of the ball for a split second and hit it out of your strike zone.

In a recent interview, Novak Djokovic stated that his focus is not a gift. It may seem like he is always in a state of flow, but the mental strength Novak displays is “something that comes from work.” Novak has a process to keep his mind in the present moment. He even defines mental strength as how quickly a player can bounce back from a mental or emotional distraction.

To develop mental strength, teach yourself mindfulness and equanimity. Mindfulness means you are paying attention to the time and space of the present moment. Your mind is not thinking about anything. There is no past or future. You exist only in the now. It’s important because tennis is a sport of constant motion. You, the ball, and your opponent never stay put. That means you should pay attention to the ball’s motion and be aware of your and your opponent’s positioning on the court. That requires complete mental resources at the present moment.

Equanimity is a state of no judgment in the face of your present moment. Even if there is a chaotic moment, you see it for what it is without putting labels. Mindfulness alone won’t cut it. You need awareness and the ability to see reality without distortions. That’s where equanimity fits in. Otherwise, you might get a shot that might be very deep, and you could judge it as “a difficult shot” instead of simply seeing the shot and adapting to it.