Someone on the Unclutterer team is an avid tennis fan (that would be me) and though she isn’t a player herself, she does enjoy watching well fought battles on the court, especially when one of the players is Roger Federer. Unfortunately, Federer was ousted a few days ago in the quaterfinals of the BNP Paribas Open. Since he went into that event as the defending champion, there was high expectations for him to perform well. As the result was less than desired, Federer offered some insights on how he planned to deal with this setback — a lesson that even non-tennis players would do well to pay close attention to.
Look for things that worked
In his post-match interview, Federer reflected on the things that went well during the tournament. Though he acknowledged that he would have liked to have played differently, he also talked about specific things he did well (like fighting from behind to ultimately win one of his matches and serving well).
When faced with a disappointing situation, finding things you’re proud of is probably not the easiest thing to do. But, give a try anyway. Doing this may help you feel better and lift any negative feelings you may have. Take some time to think about (and perhaps write down) the specific things that worked in your favor. Remember what you need to continue doing when faced with similar situations and build your confidence.
Focus on long-term plans
Federer often talks about his plans over the long-term when he loses a match (stay on tour for several years, stay healthy, win tournaments), and that was a consistent message in his last presser. That’s not to say that he ignores short-term improvements (like how to better deal with balls sent high to his backhand), but he realizes that he can’t get so consumed by the emotions of a disappointing perfomance that he loses sight of his ultimate plans.
Looking at the big picture and your long-term goals will give you the chance to channel your disappointment in a constructive way. By keeping your eye on the ultimate prize, you take your mind off how you’re currently feeling so you can forge ahead and make strategic adjustments to your plans. Remember that your goals give structure to your planning and remind you why you embarked on the journey in the first place.
Manage your schedule well
One of Federer’s main goals is to stay injury free, which means he needs to be very particluar about which events he plays. As he mentioned a few days ago, a packed schedule will simply increase the opportunities for injuries to happen and decrease available time for training and recovery. In preparation for the clay court season, he will spend more time training aggressively before his next event in May.
What does this mean for you? If your schedule is always full and there are no straegically placed breaks (or time for refining your plans), you’ll quickly find yourself running on empty and not performing at your best. Before saying “yes,” to the next project that comes your way or adding more voluntary items to your task list, be certain that you will have the time to complete them. And, you should also consider whether or not any new opportunities align with your long-term plans.
Surround yourself with a good team
For a long while, Federer played without a coach but now he has added a coach to his team with positve results. In fact, Federer has acheived success (like reclaiming the number-one ranking and winnning Wimbledon in 2012) that is not typcial for most 31-year old tennis players. I suspect having a coach has also helped him to manage the sting of losses in a more constructive way.
Whether you have large goals or incremental changes you’d like to make, you may need help. Working with a planning partner, coach, or colleague can help you see different perspectives, refine your direction, and maintain a positive attitude. Carefully select someone whose personality and workstyle complement yours, and set up regularly scheduled meetings to assess your progress.
Setbacks are inevitable and happen to everyone, even popular tennis players like Roger Federer. And, like Federer, you can take specific action steps to manage them well. Begin by tuning out negative talk (from yourself and others) and incorporate some of the suggested strategies so you can stay focused on your larger goals.