The Power of Daily Routines
How It Works
Why This Is Important
Consistency Builds Belief
Structured routines create predictability, helping players feel grounded for the demands of training and competition.Emotional Regulation
Daily rituals like mindfulness, meditating, journaling, or visualization assist players checking their emotional vital signsOptimized Performance States
Daily Routines prepare the body, mind and emotions for peak performance, so players enter matches ready, not reactive.Resilience Through Habits
During tough stretches, routines provide stability and discipline, assisting players stick to their process even when motivation or results falter.Long-Term Growth and Balance
By embedding daily routines for recovery and reflection, players will better be able to sustain both performance and well-being across the long tennis journey.
How to use Power of Daily Routines
1. Begin with a Morning Check-In
Upon waking, pause for a few minutes to ask: How am I feeling today?
Use the FBTL Emotion Racket (or a simple journal) to identify and name your emotions, setting awareness and ownership over your mindset before your day begins
2. Choose One Centering Practice
Pick a tool from the FBTL daily routine toolkit: meditation, visualization, journaling, or affirmations,
Start with just 5 minutes daily—keep it simple and sustainable.
3. Align with Today’s Goals
Write down (or speak aloud) one or two goals for the day.
Keep them process-based, not outcome-based: “Commit to being more focused” or “Stay positive between points.”
This creates intentionality instead of chasing perfection.
4. Build Pre-Training and Competition Rituals
Before practice or a match, follow a consistent sequence: warm-up → hydration → visualization → short affirmation.
Repeating the same ritual signals to your brain: It’s time to compete.
Over time, this becomes a performance anchor.
5. Reflect and Reset in the Evening
End the day with a quick review: What went well? What needs adjusting?
Write one sentence of gratitude or insight.
This closes the loop, ensuring tomorrow starts with clarity instead of carrying unresolved tension.
little long, but its effective.. so longer box, keep image space next..I will swap out the pictures in time
“So overdue and so needed for today's playing environment”
Kelly Jones
Formar ATP World #1 and elite Coach