Welcome

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

This week we take a pause from the 14 mental styles and explore the value of having a productive mental routine in your game. 

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In this issue:

• The ROSE Routine

• Wellness Tip: Sustaining Good Intentions

• Mental Demons Q+A

• In Person Events - Book The 3 Minute Golfer

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The ROSE Routine

No, not Justin Rose…although I’m sure he has a great routine…we are talking here about how to optimise your brain function over the four or five hours it takes to play a round. 

Talking about how to perfect your game by doing almost nothing at all.

Introducing the ROSE Routine, which, let’s be honest, isn’t backed by any Nobel Prize-winning research. Instead, it’s born from the keen observations of my golf partners and the well-known fact that your brain loves a good rest, much like lounging on a sun-drenched beach in a state of near consciousness. The routine I’ve created divides your mental energy into four parts…Relaxing, Observing, Strategising, and Executing. Essentially, it’s the art of improving your game by giving your brain maximum downtime.

Step 1: Relax…95% of the Time

Switching off between shots is where you make the money. It’s that relaxing time your brain needs before hyper focussing on the crucial two seconds of your next shot.

Because your brain is kind of lazy, in the best possible way, and isn’t built for hours of continual concentration, the resting phase of your game is critical. According to neuroscience, your brain operates best in short, high-intensity bursts…like the moment you’re lining up for that critical putt.

But between those moments? It wants a bed, a cold drink, and no thinking, just vibes. Turns out, relaxing between shots is not just good for your sanity, it’s essential for performance. Studies in cognitive psychology and neuroscience show that mental recovery, through rest and relaxation, boosts your focus, decision-making, and motor coordination. Your brain needs to switch off in between the “on” moments to clear working memory and prevent overload (Janelle, 2002; Beilock, 2010). 

So, when you’re walking to your next shot, instead of obsessing over your last shank or missed putt, try tuning out completely or chatting with your partners about anything but golf. It will lighten your cognitive load and reset your brain so you’re sharp when it counts.

Golf is a weird cocktail of physical finesse and psychological endurance. The key to managing it isn’t grinding through every second. It’s about finding that sweet spot where your brain can breathe. By giving it mini vacations between shots, you stay present, keep internal chatter at bay, and avoid getting so amped up that you swing like a caffeinated octopus. 

Step 2: Observe…3% of the Time

So, you have hit a good shot and have moved quickly into relaxation mode. The next time to switch on is when you’re getting close to your ball. Now is the time to observe your lie, check the wind, scope the hazards, factor the slopes, calculate your distance and watch your playing partners.

Pro tip…don’t make your data collection and analysis too complicated. Just a mindful glance or two is all you need to gather vital intel.

Research has shown that brief, focused attention helps make good decisions. Over-analysing can lead to mental paralysis…when your brain is drowning in data, so keep your observations short, sweet, and purposeful.

Step 3: Strategise…2% of the Time

In those fleeting moments when you’re not relaxing or quickly scanning the horizon, dedicate exactly two percent of your time to formulating a plan. Club selection. Shot shape. Angle of approach. Are you going to flop it high, or keep it low and running?

You only need a few seconds of strategy…like choosing a flavour at an ice cream shop when you already know you want chocolate. Any more deliberation and your brain might overcomplicate the scenario. Keep it simple: “Pitching wedge, half swing, land it near the front, let it roll.” Boom, done.

A tiny sprinkle of confidence here goes a long way. Telling yourself “I’ve got this” is not just motivational poster fluff…self-talk can improve focus and reduce nerves (Hatzigeorgiadis, Zourbanos, Galanis, & Theodorakis, 2011). Just don’t drag it out. Remember…this is just 2% of your time.

Step 4: Execute…in the Blink of an Eye

After all your extensive mental prep…the moment of truth arrives. Step up to the ball, align your clubface, and pull the trigger…like ripping off a Band-Aid. The technique here is simple…you’ve prepared, now trust your swing. Because if you stand over the ball too long, you will start rethinking everything. Then your back stiffens, your arms ache, and you scold yourself for every minor flaw. Swing it quickly enough that your body doesn’t have time to protest. Remember, your best swings usually happen when your mind is quiet, and muscle memory takes over.

Bringing It All Together: The ROSE in Full Bloom

Relax (95%)

Find your chill between shots. Breathe. Unclench those shoulders. Laugh at your friend’s fifth shot (pretend you’re not counting).

Observe (3%)

Glance around like a predator scanning for tasty prey…but a laid-back predator who checks only the essential details: wind, distance, hazards, pin placement.

Strategise (2%)

Pick a club. Decide how you’ll swing. Don’t overthink it. You’re not solving world hunger here…you’re just playing golf.

Execute (in a flash)

Grip, align, and swing. Trust yourself. Send the ball to its next destination.

Final Thoughts

If you can master the art of doing (almost) nothing, you might just play the best golf of your life. Stay relaxed, keep your observations short, limit planning to a couple of seconds, and then get out of your own way and swing. You will feel like a serene golf guru while everyone else is busy having a meltdown on the tee box.

So, next time you step onto the course, remember the ROSE Routine…It’s the simplest way to elevate your game by letting your club do most of the talking…while your mind quietly hums along in the background.

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