Welcome

Welcome to issue number three of The 3 Minute Golfer.

This FREE, weekly publication is here to help every golfer improve their mental game and their personal wellbeing.

The aim of this newsletter is to get all golfers…from weekend warriors to seasoned pros…smiling and learning about the mental hurdles we all face on the course. Picture this: instead of throwing your clubs in frustration, the ideas presented in the newsletter will have you chuckling and calmly addressing your inner golf demons. Over time, our goal is to help you master enough about the mental side of golf that you can groove your thought patterns and build the psychological resilience needed to consistently hit the shot you want. You will become your very own mental coach, armed with wit and wisdom.

And, if you find our newsletter useful, don’t forget to share the link with any friends who might need a little extra help escaping the clutches of the golf gods.

In this issue:

• The Serotonin Shot

• Wellness Tip: Keep It Simple

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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The Serotonin Shot

Because there’s always at least one shot that makes you think, “I could totally go pro…right?” or at least has the impact of bringing you back for another round next week.

A Round to Forget… Except for That One Shot

Have you ever had one of those golf rounds where you wanted to bury your scorecard in a bunker? Maybe you sliced your drive into an adjacent fairway (twice), or your short game resembled someone casting into a lake for fish? 

Yet, during the day, one glorious shot stands out. Perhaps a pin-seeking approach on the 17th hole or a magical 40-foot putt that somehow defied all known physics to drop in the cup. Despite everything else going haywire, that single moment of golfing brilliance gave you such a great feeling it brought you back.

Guess what? That’s a “Serotonin Shot.” In that fleeting instant, your brain served up a helpful dose of “feel-good” neurotransmitters…particularly serotonin…and now you can’t wait to come back for more. So, what happened in your brain and how can you harness that feeling to improve your golf game and your overall mental well-being on and off the course?

What Is Serotonin?

Serotonin is CEO at the Brain Club. It helps regulate mood, well-being, and overall happiness. 

Scientists call it a “neurotransmitter” that influences how your brain processes emotions, stress, and anxiety. When your brain has adequate levels of serotonin, you are more likely to feel calm, focused, and ready to take on the challenges of any daunting shot.

Many studies have shown that balanced serotonin levels can help reduce anxiety and depression, improve your outlook on life, and keep you motivated (Young, 2007). In other words, serotonin is the golf cheerleader in your head and your mental health nurse.

Why Does One Good Shot Trigger So Much Joy?

1. Dopamine Tag-Along

Serotonin often teams up with other neurotransmitters like dopamine. That sweet combination can create a pleasurable “ping” of excitement and accomplishment when you hit that near-perfect shot. It’s like your brain giving you a standing ovation!

2. The Brain Loves Novelty (and Surprises)

If the rest of your round was a comedy of errors, one unexpectedly brilliant shot is a “surprise reward.” Studies have shown that the element of surprise can amplify the release of feel-good chemicals (Meyer & Quenzer, 2018). Your brain basically says, “Wait, we’re not doomed after all!” That contrast from misery to euphoria intensifies the effect.

3. Instant Positive Feedback Loop

When you see the ball soar in the exact direction you intended, the inner commentary in your head shifts from “How bad is my golf” to “Hey, maybe I can actually play this game.” This change in self-talk creates a positive feedback loop. You feel better, so you swing better, so you feel even better, and so it goes.

Practical Tips to Increase Serotonin Levels

Sunshine and Exercise - Expose yourself to sunlight in moderation and keep active. Both are known to encourage healthy serotonin production. 

Nutrient-Packed Foods - Think of your diet as a serotonin enhancer. Foods rich in tryptophan like chicken, fish, eggs, cheese, nuts and seeds can help with serotonin production. Tryptophan is an amino acid important for the production of serotonin in the body. It is also a key in brain function and healthy sleep. The body cannot make tryptophan, so you must find it in your diet. Serotonin is not found in any foods, so must be made in your body.

Sleep Like a Golfing Baby - Lack of sleep can wreak havoc on serotonin and dopamine levels. Make sure you’re hitting the sack early enough to recharge. No one wants a bad mood buddy on the course.

Keep Hitting That One Good Shot - Remember that the “Serotonin Shot” doesn’t have to be a hole-in-one. Any moment of quality performance or improvement can light up your brain’s happiness meter. Approach each shot as an opportunity to create that moment.

Golf is a game that keeps us coming back because of those single, shining shots, even amid a sea of mediocre strokes. Part of the beauty of golf is chasing that next sweet sensation, and it’s not just your golf game that benefits. By being aware of how your brain responds to positive moments, plus eating well and managing your self-talk, your performance and mood, on and off the course, can be significantly boosted.

See References at the end of the newsletter.