Why Tennis Pros Write: How Top Players Use Reflection to Stay on Top

When you think of a top tennis professional, you likely imagine hours on the court, grueling fitness routines, and intense match play under pressure. But behind the explosive serves and relentless groundstrokes lies a quieter, more reflective discipline that often goes unnoticed: writing.

Yes—many of the game’s elite players take time to write. Whether in journals, notebooks, or digital diaries, this practice of intentional reflection is more than just personal expression. It’s a powerful tool that enhances focus, sharpens self-awareness, and builds the mental resilience necessary to compete at the highest levels of tennis.

In this blog, we explore why tennis pros write, how they use reflection as a performance enhancer, and how you can adopt this practice through Writing Trails—structured journaling designed specifically for tennis players who want to elevate their game.

The Hidden Habit of Champions

If you flip through the pages of tennis history, you’ll find that the greats often share more than titles—they share habits. Writing is one of them.

Iga Swiatek

World No. 1 Iga Swiatek is known not only for her powerful game and strategic intelligence but also for her love of books and journaling. She’s frequently spotted writing in her notebook before and after matches. Swiatek credits this ritual with helping her manage emotions, stay grounded, and mentally prepare for the challenge ahead. But even Iga has her mental challenges as was seen in this years Madrid Open when she lost 6-1, 6-1 to Coco Gauff in the semi-finals.

Serena Williams

In interviews, Serena has spoken about writing down her goals and affirmations. This practice, rooted in visualization and intention-setting, helped her remain focused on long-term targets even while navigating the week-to-week grind of the WTA tour.

Novak Djokovic

Djokovic is no stranger to self-reflection. In his book Serve to Win, he describes using journaling and written routines as part of his commitment to holistic performance—integrating mental, emotional, and spiritual preparation into his daily life.

These champions understand what science confirms: Writing enhances cognition, emotional regulation, and performance under pressure.

The Science Behind Writing for Performance

Writing isn’t just a creative outlet—it’s a cognitive powerhouse.

Here are some of the key scientific benefits of writing that support why tennis pros (and aspiring champions) should adopt the habit:

1. The Generation Effect

When we write something ourselves—rather than just reading or hearing it—we engage more brain regions, leading to deeper understanding and stronger memory retention. This is known as the generation effect (Slamecka & Graf, 1978). For tennis players, writing about match experiences or mental cues helps embed these lessons in long-term memory.

2. Emotional Regulation

A study by psychologist James Pennebaker found that expressive writing reduces stress, improves mood, and even boosts immune function. Tennis players who journal about losses, frustrations, or emotional highs and lows gain perspective and resilience—a crucial asset in a sport where emotions can derail performance.

3. Improved Focus and Goal-Setting

Writing out match goals, pre-match intentions, and tactical observations improves focus. Studies in sports psychology show that written goal-setting leads to higher achievement than vague mental intentions (Weinberg et al., 2000).

How Pros Use Reflection to Their Advantage

1. Pre-Match Writing to Build Focus

Before matches, many pros engage in a pre-performance routine that includes writing. Whether it’s crafting affirmations like “Stay present” or noting tactical keys (e.g., “Attack second serves, focus on deep returns”), writing helps lock in focus.

2. Post-Match Reflection to Learn Faster

Top players don’t just replay matches in their heads—they write them down. A written reflection immediately after a match allows for honest self-assessment:

  • What went well?

  • Where did I lose focus?

  • What patterns worked or failed?

This process transforms emotional reaction into actionable insight.

3. Journaling for Long-Term Growth

Pro players know that growth isn’t linear. Journaling offers a way to track personal development, from small victories in mental composure to progress in match strategy. Over time, these reflections become a library of personal wisdom.

From the Locker Room to Your Journal: How You Can Start

You don’t need to be on tour to benefit from the writing habits of the pros. Whether you’re a weekend warrior or a serious USTA league competitor, the act of writing can strengthen your mental game, enhance performance, and turn your match experience into progress.

Here’s how to begin:

Introducing Writing Trails for Tennis Players

Writing Trails are structured writing experiences designed specifically for athletes. Unlike traditional journaling, which can feel vague or aimless, Writing Trails offer guided prompts, reflection questions, and performance cues grounded in sports psychology and neuroscience.

Examples of Tennis-Specific Writing Trails:

1. Pre-Match Focus Trail

  • Visualize your ideal match scenario.

  • Identify one key strength to lean into.

  • Set your intention: What mindset will you bring to the court?

Prompt example: “Write a short message to your future self before the first point. What do you want to remember when pressure hits?”

2. Post-Match Reflection Trail

  • Describe the emotional arc of your match.

  • List 3 things that went well.

  • Reflect on 1 thing you’ll focus on next time.

Prompt example: “When did you feel most in control? Least in control? What contributed to those shifts?”

Why Writing Trails Work

Unlike passive techniques, Writing Trails engage your brain’s executive functions—planning, monitoring, and evaluating. They also help you develop meta-awareness, the ability to notice your thoughts and habits as they occur.

And most importantly? They’re simple. You can complete a Writing Trail in 10–15 minutes, making them easy to integrate into your training routine.

Benefits for Club and Amateur Players

  • Faster learning curve after matches

  • Better emotional control during high-pressure moments

  • Increased focus through goal-setting and intention writing

  • Greater confidence from tracking progress and wins (even the small ones)

Real Results: What Players Are Saying

“I used to get stuck in the same mental loop after every loss. Writing Trails helped me reframe losses as learning steps. It’s changed how I approach the whole game.”
—USTA 4.0 Player

“I write before every match now, even just a few lines. I feel calmer and more in control—like I’ve already rehearsed the version of me I want to be on the court.”
—High School Tennis Player

Final Thoughts: Start Writing, Start Winning

The best tennis players in the world don’t just train their bodies—they train their minds. Writing is one of their most overlooked yet powerful tools. It sharpens focus, improves emotional intelligence, and speeds up learning.

If you’re serious about improving your game, it’s time to follow in the footsteps of the pros and make writing part of your training arsenal. Writing Trails make it easy, effective, and meaningful.

Start today by grabbing a notebook, opening a trail, and answering a single question:

“What do I want to learn from today’s match?”

Your mind is your most powerful racquet. Let writing help you swing it with confidence.