THE ROLE OF MENTAL FOCUS & MINDSET IN SURFING

In 2025, mental health is no longer a side note, it’s front and centre in anything we do in life. Over the past few years, many top athletes have chosen to hit pause, not because of injury or poor form, but to take care of their minds.

But this conversation goes way beyond the WSL or competition scene. Whether you surf for podiums or just for the pure joy of catching waves, your mind is always in the lineup with you.

Surfing isn’t like other sports. You’re dancing with an unpredictable force of nature, and most of the time, you’re not in control. That’s where mindset comes in. More than fitness, more than gear, mental focus is what holds you up when the ocean tries to pull you under.

 

 

 

For decades, surfing carried a “just go with the flow” image. But behind the laid-back attitude, many surfers—pro or not—struggled silently with pressure, burnout, fear, or frustration.

Now, things are shifting. The sport’s getting more structured, more competitive, and more open about what it really takes to last.

Former Championship Tour Surfer Tiago Pires knows this better than most. After more than a decade on the world stage, he’s watched the sport evolve, and with it, the role of the mind.

“The sport is becoming way more competitive, especially with the Olympics now. People from other sports are bringing their experience into surfing. That’s why the mental side is gaining strength. Because big results often come from mental resilience, tactics, and strategy.”

But it’s not just about winning heats. Tiago points out that mental health is also tied to something deeper: career longevity.

“You can’t last 10+ years at a high level without taking care of your head. You need balance to handle the pressure of a full season and beyond.”

 

 

 

When it comes to the mental game in surf, Tiago doesn’t hold back.

“70% of surfing is mental. The other 30% is technique.”

He admits that early in his career, he focused heavily on technical performance. But something was missing.

“Up to age 25, I was progressing a lot technically. I had some big results. But I didn’t reach the top level I wanted. That only came after I did deep mental work”.

What made the difference? Preparation. Mental clarity. Learning how to stay composed when everything around you is chaos.

“The lead-up to a contest is everything. You need to walk in positively, confidently, and ready to solve problems. Because there will be surprises: tough conditions, bad calls, whatever. The ones who stay composed, who stay calm under fire, they win.”

Talent might get you into a jersey. But it’s your mindset that’ll carry you to the final buzzer.

 

 

 

You don’t need to be chasing trophies to know how mental surf can be. Every session tests you when the waves aren’t lining up, when your body’s tired, when self-doubt creeps in. Alaïa Bay might offer predictability in wave shape, but your headspace? That’s another story.

Tiago says this mental training isn’t just for pros.

“Water time is the ultimate teacher. Spending more hours out there helps you dissolve fear and build confidence.”

But he doesn’t stop there. He encourages even intermediate surfers to train beyond the surfboard.

“Breathwork and apnea training build trust in your body. Yoga and meditation? They teach you how to slow things down when panic wants to take over.”

He explains that when you get held down or caught in a tough spot, it’s the calm mind that keeps your lungs full and your reactions sharp.

“If you get nervous, your breathing shortens. You lose control. But if you’ve trained to stay calm, you hold your breath longer. You ride it out better.”

 

 

 

Surfing is humbling. It shows you where your limits are and then gently (or not so gently) pushes past them.

You can’t out-muscle the ocean. You can’t plan every set. What you can do is show up with focus, flexibility, and the ability to reset, again and again

You’re not in control out there. But your breath is. Your focus is.

That’s what makes surfing different from any gym workout or team sport. It’s not just physical, it’s personal. And that’s why mindset matters, whether you’re at a wave pool or on a reef break halfway across the world.

 

 

 

Tiago leaves us with a few key takeaways, practical tools that any surfer can use to strengthen their mental game:

• Pre-surf visualisation: Anticipate problems. Think through solutions. Walk into your session (or heat) with a plan.
• Breath training: Apnea or surf-specific breathing drills to stay composed in hold-downs or wipeouts.
• Mindfulness practices: Meditation, yoga, journaling, or even just stillness post-surf to process and reflect.
• Work with coaches: Mental strength can be trained. Psychologists or mindset coaches aren’t just for elite athletes anymore.

And most of all:  consistency. Mental fitness is just like physical training. The more you do it, the more natural it becomes.

 

 

 

Surfing will test you. Not just your balance or technique, but your ability to stay steady when the tide shifts, mentally and emotionally.

Whether you’re dropping into your first wave or battling through a heat, mindset is everything. It’s what keeps you paddling when your arms are toast. What helps you shake off a bad wave. What tells you it’s okay to try again.

So next time you wax your board, take a second to check in with your headspace too.

 

 

 

Whether you’re working on your backhand, building confidence after a wipeout, or just looking for that flow state again, Alaïa Bay is your space to reconnect. Consistent waves, good vibes, and a crew that gets it. Show up as you are. The rest? We ride it out together.

Book your next session or come talk with one of our surf coaches about the mental side of your surf. You’re not alone in this lineup.