Grigor Dimitrov, the accomplished Bulgarian tennis player known for his fluid technique and fitness, has a personal ritual he follows each morning that he believes sets the tone for a productive and balanced day. As a top athlete who has achieved success on the ATP tour and played against some of the greatest names in tennis, Dimitrov emphasizes the importance of starting each day with intention and mindfulness. While his professional life is intensely demanding, Dimitrov shares that his most important tip for beginning the day off right is to take time for self-reflection and mental clarity.
Dimitrov’s day starts early, usually around 6:30 or 7:00 a.m., regardless of his schedule. Instead of rushing into his day, he sets aside a few minutes to engage in deep breathing exercises. This simple, calming practice helps him clear his mind, align his focus, and develop an internal calm that is essential for both his performance on the court and his overall well-being. Dimitrov stresses that even a short period of conscious breathing or meditation can make a substantial difference, allowing him to approach the day with greater calm and clarity.
Following his breathing exercises, Dimitrov engages in a gratitude exercise. He lists three things he is grateful for, whether they are personal, professional, or something as simple as a good night’s sleep. Dimitrov shares that this gratitude practice is a powerful habit that reminds him to appreciate the present and stay grounded. As an elite athlete who has faced highs and lows, Dimitrov finds it crucial to keep perspective and avoid getting lost in the pressures of competition. By focusing on gratitude, he reinforces a positive mindset that helps him remain focused on the bigger picture, appreciating not only his achievements but also the journey.
The next part of Dimitrov’s routine is dedicated to physical preparation, which he considers equally important. Rather than diving straight into an intense workout, Dimitrov starts with a gentle stretching routine that targets the muscles he’ll use later on. Stretching is especially important for a tennis player of his caliber, where flexibility and injury prevention are key. Dimitrov recommends this step to anyone, even those not involved in athletics, as stretching can improve circulation, reduce stress, and enhance focus for the day ahead. His morning stretches are intentional and slow, allowing him to become aware of any tightness or discomfort in his body. This kind of body scan, Dimitrov believes, is important for injury prevention and longevity, particularly in sports.
After stretching, Dimitrov moves into a light cardio exercise, like a short jog or a series of dynamic movements to get his heart rate up. Even if he has a more strenuous workout planned later, Dimitrov feels that this small bit of morning cardio helps to wake up his body and mind. Physical activity, he explains, is more than a fitness tool; it’s a mental booster that sets him up for a productive day. “Exercise, even just a few minutes, releases endorphins that make you feel good and keep you energized,” Dimitrov shares.
One of the unique aspects of Dimitrov’s morning routine is his commitment to staying “tech-free” during the first hour after he wakes up. While many people start their day by checking emails or scrolling through social media, Dimitrov consciously avoids digital distractions. He believes that keeping his morning free from screens helps him start his day with intention and purpose, rather than feeling hurried or reactive. By setting this boundary, Dimitrov gives himself space to connect with his goals, thoughts, and feelings, rather than being pulled into external demands.
After his morning routine, Dimitrov enjoys a nutritious breakfast, typically consisting of high-protein and nutrient-rich foods that will fuel him through morning practice or a match. His breakfast usually includes eggs, vegetables, and a source of complex carbohydrates, such as oatmeal or whole-grain toast. Hydration is another essential part of his routine; he starts with a large glass of water, sometimes with a slice of lemon, to rehydrate after sleep and prepare for a physically active day.
Finally, Dimitrov spends a few minutes reviewing his goals for the day. Whether he has a match, practice, or rest day, he takes time to set his intentions and visualize the outcomes he wants to achieve. He considers this goal-setting exercise a form of mental rehearsal that strengthens his focus and commitment. By visualizing success and setting clear intentions, Dimitrov primes himself for a productive day, both mentally and physically.
In sum, Dimitrov’s approach to starting the day right combines mindfulness, gratitude, physical preparation, and a commitment to minimizing distractions. He believes that this routine, simple yet intentional, is key to building resilience and consistency, both in tennis and in life. His advice to anyone looking to enhance their mornings is to start small, stay consistent, and prioritize activities that center the mind and energize the body. For Dimitrov, mornings are a crucial time for building mental and physical strength, allowing him to tackle each day with focus, gratitude, and determination.
