Golf is a game that requires focus, patience and mental toughness. The mental game is just as important as the physical. Meditation, visualisation and other mental techniques can help you stay focused and confident on the course. With a strong mental game, you can achieve greatness on the fairways and greens.
What is mental performance in golf?
There is evidence that mental performance is a set of skills that can be taught, developed, and it continues to get better. Sports psychology has been using mental skills training for a long time, and it has been shown to help athletes do better.
Setting goals, visualising, talking to yourself, learning how to relax, and training your mind to focus are all examples of mental skills training. When athletes learn and use these skills, they can improve their ability to deal with stress, control their feelings, stay focused, and improve their overall performance.
However, it’s crucial to keep in mind that mental performance is a complex phenomenon that depends on a variety of factors, including genes, personality traits, motivation, and the environment. So, mental skills training might not work for everyone, and it might need to be changed to fit the needs and situations of each person.
How do you teach yourself to be successful?
Just like you prepare your body for success — by doing drills. Here are three drills you can do to improve your mental performance…
A simple and effective way to improve your mental performance and focus is to use concentration grids:
1. On a piece of paper, draw a grid. The grid should have 10 squares by 10 squares, and each square should be about one inch by one inch.
2. Write a number between one and 100 in each square.
3. Set a timer for a minute or two.
4. Start in the upper left corner of the grid and circle the number 1.
5. Move on to the number 2, then to the number 3, and so on, circling each number as you find it.
6. Keep going until you run out of time.
7. If you make a mistake, you have to start all over again.
8. As you practice, try to speed up and get better at it.
Know that bad shots and mistakes are a part of the game and don’t get upset about them
You can do concentration grids anywhere, and they only take a few minutes. By doing this exercise regularly, you can train your brain to stay focused and in the moment, even in stressful situations like a golf tournament. Best of luck.
Here are some ways to use this way of thinking.
1. Take some time to think about what you can control and what you can’t. If it helps, write them down.
2. Change your attention. If you find yourself getting upset or complaining about something you can’t change, switch your attention to something you can. For example, if you’re stuck behind a slow group on the golf course, think about your breathing or your swing.
3. Cultivate acceptance. Accept that things will happen that you can’t change and let them go. Don’t worry about things that you can’t change.
4. Focus on the here and now. Pay attention to the present and the task at hand. Don’t let things that you can’t control in the future divert your attention. By keeping your mind on the things you can control, you can improve your mental performance and stay on track to reach your goals.
Here are some ways to practice letting go on the golf course and build mental toughness:
1. Know that bad shots and mistakes are a part of the game and don’t get upset about them. Don’t dwell on your mistakes. Instead, think about what you can do better on your next shot.
2. Use a physical signal to help you let go of bad thoughts and feelings. Take a deep breath and imagine putting down a brick or brushing off your shoulders.
3. Practice being aware and living in the present. Don’t think about past mistakes or what might happen in the future. Instead, pay attention to the current shot and how you can make it the best you can.
4. Make a routine to-do before you shoot; it helps you stay focused and positive. This routine could include things like visualising, talking to yourself on a positive note, and moving your body in ways that help you relax and get in the zone.
5. Use positive affirmations to reinforce a growth mindset and boost your confidence. Instead of saying: “I can’t believe I missed that shot,” try saying, “I’m getting better every time I play, and I’ll make it up on the next shot.”
Remember that mental toughness is a skill that can be learned through practice and sticking with it. By working on letting go of negative thoughts and feelings, you can improve your mental game and enjoy golf more.
Anwar Wahhab is a mentalperformance mastery coach and abioprint practitioner. You can reachhim atanwarwahhab@awefitness.com
