“Confidence in golf is being able to concentrate on the problem at hand with no outside interference,” highlighting the powerful link between confidence and the ability to focus. Watson should know about high-tension moments; those in which your body and mind conspire to set your “fight or flight” response in motion. It takes plenty of mental strength to stop yourself from giving in to anxiety or hitting above par. And it was Watson’s keen ability to concentrate on his game that enabled him to take the victory in 1977 at Turnberry in Scotland. After four incredibly tight-fought days of intense competition, Watson defeated one of the toughest competitors of all—Jack Nicklaus—in the infamous ‘Duel in the Sun’. Below you will find a few exercises that will enable you to combat worrisome thoughts about your game and keep your eye on the prize.
Be Aware of What Your Thoughts Are Telling You
One of the most detrimental habits when it comes to maintaining your focus on the golf course is overthinking. Automatic negative thoughts such as, “You’re going to miss the next one,” or “You’ll never manage that birdie” can have negative results that would not exist if you kept your mind on the game instead of sending yourself these messages. Golf is a long game… and the upside of that is that you have numerous opportunities to pause and “think about what you’re thinking.” Catch negative thoughts as they arise. Don’t fight them; that will only make them worse. Acknowledge them but know that they are passing. They do not define you as a golfer and they are not permanent. If you find yourself telling yourself something negative and dramatic, think back to instances that prove this thought wrong. Reframe the negative thought to a more positive one; one that is based on evidence and a reasonable, rational outlook. This technique is derived from cognitive-behavioral therapy.
Leaves on a Stream
The next time you feel overrun by negative or anxious thoughts on the golf course, try the following exercise. It’s called “leaves on a stream” and it derives from Acceptance and Commitment Therapy (ACT). When you are on a break, take a few minutes to imagine each thought as one leaf on a stream. Observe the thought, watch it sit on the leaf then slowly float down the stream.
Passengers on a Golf Cart
This exercise is also derived from ACT therapy. Transporting yourself from hole to hole on an 18-hold course is, for many, a peaceful and pleasurable experience, so long as they are traveling on a sturdy golf cart. Imagine you are sharing a golf cart and a friend hops on halfway down the journey then hops off after you do. Take time to pause, relax, and imagine your thoughts are like passengers on a golf cart. A thought can be around for a long time or a short one, but you decide when the thought gets off. The thought does not define your journey; it is only around for a specific time.
Breathing Your Way to a State of Focus
Controlled breathing exercises can also help bring your mind back to the present moment. One of the simplest yet most common techniques of this kind is called “box breathing.” It involves breathing air in for a count of four, keeping your breath in your chest for a count of four, exhaling for a count of four, and pausing for a count of four before starting all over again. Controlled breathing has been found in numerous exercises to lower levels of the stress hormone, cortisol. It is useful in many settings but above all during times when stress is high.
The realms of cognitive behavioral and acceptance and commitment therapy have plenty to teach golfers wishing to keep their minds on the game. Reframing negative thoughts and exercises like leaves on the stream or passengers on the golf cart can help you stop unuseful thoughts from destroying your game. So, too, can breathing, which has been found in numerous studies to be a fantastic way to stay calm and focused.
