Welcome

Welcome to issue number 13 of The 3 Minute Golfer. This FREE, weekly publication is here to help every golfer improve their mental game and their personal wellbeing.

In this issue, we take a short diversion from the 14 mental styles to explore how your body operates in the direction of your minds most dominant thought.

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In this issue:

• The Power of Your Most Dominant Thought

• Wellness Tip – Change It Up

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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The Power of Your Most Dominant Thought

Two very important ideas to remember on the golf course.

One, your body will always operate in the direction of your brains most dominant thought.

And, two, “Don’t” is not an actionable thought.

Picture this…you have a short 30 metre pitch shot over a bunker to the toughest hole on the course. The wind is swirling, the sand is glaring at you, and your buddy is clattering for their putter. You’re about to swing, and a voice in your head chimes in with “Don’t hit it into the bunker…don’t hit it into the bunker…”

Three guesses where the ball ends up, right? Welcome to the wacky world of “dominant thoughts” where the single most powerful idea in your mind tends to become your physical reality…especially in golf.

Your brain eliminates the “Don’t” because it is not a performable action, so all it really hears is the dominant thought of “hit it into the bunker” and your body obliges.

The challenge is to always give your brain affirming instructions…and let your body follow with what it “can do”……not what it “can’t do.”

The Mind-Body Link

When you have a thought like “I can’t afford to miss this drive” or, alternatively, “I’m about to pipe one straight down the middle”…your body will respond accordingly. Psychologists call this connection between mind and body the “psychophysiological link.” It’s a scientific way of saying that whatever you have swirling in your brain eventually affects your breathing, heart rate, muscles and every other important aspect of your golf swing.

POSITIVE Dominant Thoughts…lead to…

Muscle Relaxation…when you’re thinking happy, confident thoughts, like “I’ve practiced this shot a million times…I’ve got this” then you become more relaxed. Your swing flows smoothly and your body feels confident that your clubface will be square at impact

Easy Breathing…positive thinking helps you breathe easier, meaning oxygen flows, you feel less jittery, and your tempo becomes consistent, kind of like your radio set on “smooth jazz” rather than “heavy metal”

Clear Focusing…with a positive dominant thought, your mind zeroes in on that crisp contact, the target line, the shape of your shot. So, you are less likely to sabotage yourself with an avalanche of worry about sprinklers, bunkers and extraneous noises

NEGATIVE Dominant Thoughts…lead to…

Muscle Tension…a mind full of gloom and doom, like “If I clunk this one, I’ll ruin my whole round (and possibly life),” makes your muscles tighten up. And, as we all know in golf, muscle tension is definitely the enemy of clean striking

Increased Heart Rate…negative thoughts can spike your neurological activity levels, making your heart pound like a drum solo at a rock concert, while your fine motor skills become about as precise as handing a chainsaw to a toddler

Tunnel Vision…where your thoughts narrow to focus on exactly what you’re dreading (the trees, the water, the sand, your slice)…and what you’re dreading is what you get

Pro Tips to Create Positive Dominant Thoughts

If you regularly stand over the ball with negative thoughts, it’s time to take charge of your internal dialogue. And you can control that voice if you pay attention to it. The trick is to stay alert to your thought pattern and consciously insert positive thoughts, particularly in the few seconds before you hit. Here are four steps to eliminate negative thoughts.

1. Recognise the Voice…Before you address the ball, explore your thought pattern and the moment you catch a negative mental script like…“I always miss left”…you have a chance to rewrite the script. Just like changing the TV channel, with your remote.

2. Reframe with Positivity…No, this doesn’t mean spewing unrealistic affirmations like, “I’m the greatest golfer in the world.” Instead, shift to something more helpful and plausible, like “I’ve hit this shot well before and I can do it again” or “Just swing smooth to the target.” This is called cognitive reframing, and it keeps your body from going into panic mode.

3. Breathe…Deeply…If you’re feeling tense, try taking two or three slow, deep breaths before you swing. Count to three on the inhale, pause for a beat, and count to three on the exhale. You’re basically telling your body to relax, which will reduce your muscle tension and keep your stroke smooth. Slow, deep breathing activates the Parasympathetic Nervous System (see Issue 2), which is responsible for calming the body and promoting relaxation.

4. Use Consistent Trigger Words…Golf is a unique sport…part chess match, part athletic endeavour, part scenic stroll but what you think about dictates mostly how you perform. To stay positive at address and through your shot, use one or two positive trigger words like “Accelerate” or “Follow Through” or other words that work for you. Make these your dominant thoughts and eliminate any internal dialogue that starts with “Don’t.”

See the References Here.