US OPEN CHAMPION Aryna Sabalenka EXCLUSIVE: Transforming Doubt, Pressure & Loss into HUGE Success
In this episode of On Purpose with Jay Shetty, tennis champion Aryna Sabalenka discusses her approach to professional tennis, particularly her methods for handling the emotional challenges of winning and losing at the highest level. She shares insights into her pre-match routines, training habits, and the specific ways she manages pressure during major tournaments.
The conversation also explores the role of Sabalenka's support network in her success, including her coaches, trainers, and the lasting influence of her late father who introduced her to tennis. Through her digital platform, Arenas Arena, she aims to show aspiring athletes that success doesn't require perfection, while emphasizing the importance of balancing intense training with enjoyable off-court activities.
This is a preview of the Shortform summary of the Sep 10, 2025 episode of the On Purpose with Jay Shetty
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Sabalenka's Experiences as a Top Athlete
Dealing With the Emotions Of Winning and Losing
Aryna Sabalenka opens up about the emotional challenges of professional tennis, particularly the pain of losing finals. She manages these emotions by quickly leaving match sites after losses and avoiding replay videos, instead relying on her team for analysis and feedback.
Embracing the Mental Challenges of High-Pressure Competition
Sabalenka approaches tournament pressure with a growth mindset, viewing it as a natural part of the sport. She uses positive self-talk to navigate competition stress and has learned to accept that all players face similar pressures. To maintain balance, she emphasizes the importance of celebrating victories and finding joy in off-court activities.
Importance of a Strong Support Team and Relationships
Sabalenka credits her success to her support network, including her coaches, trainers, and boyfriend. She speaks movingly about her late father's influence, who introduced her to tennis and shaped her positive mindset. His guidance continues to motivate her, and she aims to honor his memory through her achievements.
In discussing her relationship with fans, Sabalenka emphasizes her desire to inspire younger athletes. Through her digital platform, Arenas Arena, she shares her journey to show that perfection isn't necessary for success.
Sabalenka's Training, Preparation, and Recovery Routines
Sabalenka maintains strict training habits while recognizing the importance of recovery. Her game-day routine includes specific pre-match rituals, such as a consistent breakfast of avocado toast with eggs and smoked salmon. She emphasizes the need for balance between rigorous training and enjoyable activities off the court.
During major events like Grand Slams, Sabalenka manages a packed schedule of brand commitments while maintaining intense physical and mental preparation. She acknowledges that while winning trophies represents only a small part of an athlete's life, the unseen work of training and recovery forms the foundation of her success.
1-Page Summary
Additional Materials
Counterarguments
- While quickly leaving match sites and avoiding replay videos may help Sabalenka cope with the pain of losing, this strategy might prevent her from learning from her mistakes and fully processing her emotions, which could be beneficial in the long term.
- Embracing pressure with a growth mindset is commendable, but it's also important to acknowledge that some athletes might require additional mental health support to navigate the stress of competition.
- Celebrating victories and enjoying off-court activities are essential, but there must be a careful balance to ensure that these activities do not distract from the focus and discipline required for an athlete's training and performance.
- While a strong support network is crucial, it's also important for athletes to develop a level of independence and self-reliance, as external support can sometimes fluctuate.
- Using a digital platform to inspire others is positive, but it's essential to ensure that the content is authentic and does not inadvertently contribute to the pressure of perfectionism in young athletes.
- Strict training habits are vital, but there should be flexibility to adapt to changing circumstances and listen to one's body to prevent burnout or injury.
- Having a consistent game-day routine can be beneficial, but it's also important to be adaptable, as circumstances on the day may not always allow for the usual routine.
- Managing brand commitments during major events can be challenging, and there's a risk that it could detract from an athlete's focus and performance if not carefully managed.
- Acknowledging the unseen work of training and recovery is important, but it's also crucial to recognize the role of mental health and well-being as part of an athlete's overall success.
Actionables
- You can create a personal cooldown routine after setbacks to manage emotions, such as taking a short walk or practicing mindfulness before analyzing what went wrong. This helps you distance yourself emotionally from the situation, allowing for clearer reflection later on.
- Develop a habit of using affirmations tailored to your goals, repeating them during times of stress or challenge to foster a resilient mindset. For example, if you're preparing for a job interview, you might repeat, "I am capable and ready to showcase my skills," to build confidence.
- Set up a 'victory jar' where you write down your achievements, no matter how small, and drop them in. This can be a powerful visual reminder of your successes and a source of motivation when you need a boost. Whether it's completing a difficult workout or finishing a project at work, acknowledging these victories can reinforce a positive outlook.
Get access to the context and additional materials
Sabalenka's Experiences as a Top Athlete
Aryna Sabalenka shares insights into the emotional rollercoaster of being a top tennis player, emphasizing mental health, dealing with pressure, and the importance of celebrating success.
Dealing With the Emotions Of Winning and Losing
Sabalenka Admits Finals Losses Are Painful but Processes Emotions Healthily Rather Than Dwelling On Them
Sabalenka admits that losing in finals is particularly hard for her because it feels like her dream is slipping away, often leading to depression. She copes by leaving the site of the loss as soon as possible, analyzing the loss after some time to learn from it.
Sabalenka Skips Replays of Losses for Mental Wellbeing and Learning Focus
To maintain her mental health, Sabalenka avoids watching replays of finals she has lost. Instead, she relies on her team to analyze and inform her of her mistakes. Recognizing both her mental and emotional errors, she steers clear of reliving the painful experiences.
Embracing the Mental Challenges of High-Pressure Competition
Sabalenka Sees Mental Pressure in Tournaments As Natural, Not Something to Fear
Sabalenka expresses gratitude for the experience of dealing with tournament pressures. She views the mental demands of competitions as a natural aspect of tennis and strives to accept and work through the nervousness and doubts using a growth mindset.
Accepted and Worked Through Nerves and Doubts Using Positive Self-Talk and Growth Mindset
Sabalenka uses internal dialogue to reassure herself in the face of competition stresses. She credits positive self-talk with helping her navigate early career challenges related to nervousness and has learned to accept that her opponents face similar pressures. This shift to a positive mindset has been crucial in handling the mental trials of the sport.
Celebrating Success and Finding Balance
Sabalenk ...
Here’s what you’ll find in our full summary
Sabalenka's Experiences as a Top Athlete
Additional Materials
Actionables
- Create a personal "cooling-off" ritual after setbacks to gain perspective before analysis by stepping away from the situation, perhaps going for a walk or engaging in a different activity, and then returning later with a clear mind to evaluate what happened.
- Develop a habit of using a journal for positive self-reflection by writing down affirmations and growth-oriented statements every morning, which can help reinforce a positive mindset and counteract doubts during challenging times.
- Schedule regular "victory momen ...
Get access to the context and additional materials
Importance of a Strong Support Team and Relationships
Aryna Sabalenka affirms that having a strong support team is critical to success, crediting her network for their vital role in her tennis achievements. She also finds inspiration in her late father's legacy and values the encouragement of her fans, especially the younger athletes looking up to her.
Surrounding Herself With the Right People
Sabalenka Credits Her Team, Coaches, Trainers, and Boyfriend for Their Crucial Support and Expertise in Her Success
After a win, Sabalenka immediately goes to her team, hugging her boyfriend and team members, acknowledging their hard work in helping her compete at a high level. She also messages her family, showing her gratitude for their support. She celebrates achievements with her team, recognizing their collective effort. Sabalenka advises young athletes on the importance of having the right people around them, believing that with the right team, they can achieve anything.
Aryna Sabalenka counts her tennis coach, fitness coach, and agent as vital members of her support system. She acknowledges the time it took to find the right team but is happy to have had her coaches by her side for many years. She jokes on Instagram about the mutual dependency with her support team, expressing a profound appreciation for them. Sabalenka describes the process of building her inner circle, acknowledging the challenges of dealing with betrayal and loss but highlighting the importance of having a loyal group to provide energy and power to succeed.
Honoring Her Late Father's Legacy
Sabalenka's Father Introduced Her To Tennis and Shaped Her Positive Mindset
Sabalenka's father played a significant role in her life, shaping her positive mindset and introducing her to tennis because of her active nature. They tried different sports before settling on tennis after discovering a court by chance. Sabalenka shares a similar personality with her father, something that helped them bond and understand each other well.
He provided her with guidance on the court and life. His advice to focus on herself and the people close to her became deeply meaningful after his passing. Following his unexpected death, Sabalenka turned her grief into motivation, aiming to honor the family name and maintaining her champion mindset by keeping his lessons and spirit close to her heart. Although she mourns the loss of some of his memories, like a ...
Here’s what you’ll find in our full summary
Importance of a Strong Support Team and Relationships
Additional Materials
Clarifications
- Sabalenka's father played a crucial role in shaping her positive mindset and introducing her to tennis due to her active nature. He provided guidance on and off the court, with his advice becoming even more meaningful after his passing. Sabalenka honors his legacy by carrying his lessons and spirit with her, using them as mot ...
Get access to the context and additional materials
Sabalenka's Training, Preparation, and Recovery Routines
Belarusian tennis player Aryna Sabalenka divulges on her commitment to disciplined training habits and the importance of recovery and balance for peak performance in her professional career.
Maintaining Disciplined Training Habits
Sabalenka: True Success Is Consistent Hard Work and Dedication
Sabalenka credits her success to her disciplined practice routine and dedication. From a young age, she was winning local tournaments, and it was the hard work and consistency that made her realize around ages 16 or 17 that she could compete internationally. She stresses that showing up for practice daily, regardless of how one feels, is a demonstration of one's love for the sport and the desire to succeed.
Pre-match Rituals Keep Her Focused During Competition
In a conversation with Jay Shetty, Sabalenka shares that her morning routine on a game day typically includes the same breakfast she has throughout a tournament: avocado toast with two perfectly fried over-easy eggs and smoked salmon on the side. She indicates that this breakfast is part of her pre-match ritual, which helps her remain focused during competition.
Prioritizing Recovery and Balance
Sabalenka Prioritizes Rest, Relaxation, and Non-tennis Activities to Recharge Physically and Mentally
Sabalenka emphasizes the significance of recovery and taking it easy, particularly when her matches are scheduled in the evening. Her non-game days involve longer sleep, a slow start to the day, and engaging in treatment and recovery processes. She acknowledges the need for balance between hard work and enjoying life as part of her strategy to maintain a high level of performance.
Embracing Breaks and Non-tennis Activities for Better Performance
Doing things off the court that bring her joy is integral to Sabalenka's routine. She enjoys watching sports like basketball and ice hockey, which indicates her interest in activities beyond tennis. She communicates with her fitness coach, possibly to integrate new ideas into her training inspired by other athletes. She once felt guilty for going out for dinner during tournaments but now recognizes the importance of joyful activities like dining out and get ...
Here’s what you’ll find in our full summary
Sabalenka's Training, Preparation, and Recovery Routines
Additional Materials
Clarifications
- Sabalenka's pre-match breakfast routine consists of avocado toast with two over-easy eggs and smoked salmon. This breakfast is part of her pre-match ritual to help her stay focused during competitions. She values consistency in her morning routine to maintain her mental clarity and performance on the court. These specific food choices are a deliberate part of her preparation strategy for match days.
- Managing competition stress for professional athletes involves a holistic approach that goes beyond just winning trophies. It includes unseen hours of training, recovery, and mental preparation. Athletes like Sabalenka prioritize rest, relaxation, and balance to perform at their best during high-stakes events. Strategies may involve rituals, engaging in non-tennis activities, and maintaining a disciplined routine to cope with the pressures of competition.
- During major tennis events like Grand Slams, players often have a packed schedule that includes promotional activities, sponsor commitments ...
Actionables
- You can create a personalized morning ritual to enhance daily focus, such as meditating for 10 minutes followed by writing down your top three goals for the day. This sets a clear intention and can improve concentration on the tasks ahead.
- Develop a 'wind-down' routine that includes activities unrelated to your main work or goals, like reading fiction or gardening for 30 minutes before bed, to ensure mental recovery and maintain a balanced lifestyle.
- Establish a 'pre-event' checklist for importan ...
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
