Welcome

Welcome to issue number 28 of The 3 Minute Golfer. This FREE, weekly publication is here to help every golfer improve their mental game and their personal wellbeing.

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In this issue:

• Managing the Crucial Moments

• Wellness Tip – Advantages of a Weights Program

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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Managing the Crucial Moments

Let’s face it, golf is a game made up of many shots and moments, but only a handful of them feel like they could determine the fate of your round, your handicap, and your entire existence as a golfer. Okay, maybe not your entire existence but you know the feeling.

These are what we call “crucial moments.” They're those heart-thumping, sweat activating, inner-dialogue seconds where one swing could launch you into golf glory…or straight into the rough along with your pride and composure.

Separating the crucial moments from those of little consequence is one of the most important mental skills in golf…and life. Identifying and successfully managing those moments is the challenge.

A crucial moment in golf is when a match is on the line, and your 3-foot putt starts to feel like a 30-footer and getting longer. Normally, the 3-footer for you is a relaxed tap-in but when the consequences of a miss rise, your mind starts to second guess your ability to putt at all.

These moments sneak up when you least expect. We’ve all had that experience of walking calmly to the first tee before nervously hitting that all-important first shot. Or those times in a fairway bunker when going for the green is a risk and the domino effect of a poorly executed shot adds two or three to your card. The decisions you make and the actions you perform in those split seconds, when the pressure skyrockets…are crucial moments that can make or break your round.

Crucial moments in golf are also those brief intervals of time when a single shot can swing your score card, and mental state, from a place of calm to a place of chaos. These situations can force your brain to gallop…inducing sweaty palms, a racing heart, nagging self-doubt, and the dreaded “Don’t chunk it!” chant in your head. They test not just your swing mechanics but your mind management.

Some Pro Tips

The challenge is to navigate these moments with more poise and less panic. Here are 7 thoughts to ponder on ways to excel in the crucial moments.

Recognise the Moment…be conscious of each moment and be aware when one becomes crucial.

Accept the Challenge…by being quick to recognise the stress that is washing over your body and switching to embrace the moment. Meet the challenge of every crucial moment with a pre-practiced plan. 

Reduce the Time Travel…golf gives you so much time to think…which is exactly the problem. It gives you all the time in the world to wander into future thoughts like…“What if I blow this crucial shot and end up in the bunker, and then I get a double-bogey, and then I ruin my round?” Or to dwell on past mistakes like…“If only I hadn’t tried to smash that drive on the 3rd hole.” The aim is to stay focused on the present challenging moment…not think too far ahead or behind. 

Catch Your Thoughts Drifting and Use an Anchor…if you catch your mind drifting to worst-case scenarios, gently bring it back to the shot at hand. And use a pre-determined, simple anchor…like a deep breath, a mantra or a little club waggle to help focus your mind on the immediate moment.

Shush Your Inner Critic…raise your hand if you’ve ever mentally berated yourself on the golf course…“You chunked it again, didn’t you? Nice job.” We’ve all been there…but letting your inner critic run wild is like letting a heckler ride in your cart. Talk to yourself by all means but do it nicely. Swap your negative self-talk for positive affirmations. According to sports psychologist, Bob Rotela, positive self-talk in crucial moments can significantly improve performance by reinforcing confidence and commitment to your shot.

Simplify Your Thoughts…to work with less mental clutter. This will help you make more confident decisions and take more committed swings. Employ a pre-shot routine with a consistent sequence…align, practice swing, one deep breath, swing thought, focus for the two crucial seconds, then go.

Breathe Like You’re Not Being Chased…slow, deliberate breathing can calm your nerves when the pressure is up. Before a crucial shot, take one good, slow breath. Inhale confidence, exhale doubt. Don’t hyperventilate like you just saw your ex unexpectedly…a good plan and a nice, calm breath go a long way to meeting the moment.

Believe it or not, conquering a crucial moment in golf can feel as exhilarating as sinking a winning putt.

Recognising crucial moments for what they are…opportunities, not pitfalls…can turn the tide in your favour. By staying in the moment and taming your internal dialogue, you’ll feel more in control and, maybe, just maybe, you’ll significantly reduce your number of crucial moment collapses.

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