If you're like most golfers, you’ve practiced your swing, bought the right clubs, and maybe even taken a lesson or two—but something still feels off. You hit one perfect shot, then three you’d rather forget. You walk off the course wondering, What just happened out there?
The truth is, golf is mental—and there are unconscious habits quietly sabotaging your game.
As someone who came to golf after recovering from a back injury, I’ve had to approach the game with a deeper awareness of body, breath, and mind. What I’ve discovered—and now share with my students—is that the best golf is played not just with talent, but with presence.
Here are some often-overlooked ways you might be sabotaging your game—and how to turn them around:
1. You’re Forgetting to Breathe
Your breath is your reset button. Before every shot, try a simple breathwork practice:
Inhale for 4 counts, hold for 2, exhale for 6. Repeat this as you step into your pre-shot routine to calm the nervous system and focus your energy.
2. You're Rushing Your Routine
Golf rewards ritual. Develop a pre-shot routine that grounds you in the moment. Giving yourself a consistent mental and physical cue that tells your brain: “Now, we’re ready.”
3. Walking Too Fast
Use your walk between shots as moving meditation. Slow down, notice your breath and surroundings.
4. Your Eyes and Ears Are Your Superpowers
Too often, we’re overly focused on mechanics. But our sensory awareness can bring us back to the moment. Take in the textures, colors, and sounds of the course. Your senses are grounding tools—and they quiet mental noise.
5. You're Off Balance—Literally
A tilted head or uneven weight distribution can quietly throw your entire swing off. Keep your head level, your spine neutral, and stay in tune with your feet. Good posture = better balance = more control.
6. You’re Over-Caffeinated
This one's sneaky. Caffeine spikes anxiety, tightens muscles, and disrupts focus. Consider cutting back or switching to green tea before tee time. You want to be energized—not jittery.
7. You’re Letting Outside Negativity In
Golf mirrors life. If you're surrounded by negativity on the course—or in your own head—show compassion, but also set healthy boundaries. Protect your peace. Your mental space is sacred.
8. You Haven’t Found Your Mindfulness Niche
Mindfulness doesn’t look the same for everyone. I use Qi Gong, meditation, and breathwork. For you, it might be stretching, visualization, or simply quiet reflection before a round. Find your practice and protect it.
9. You’re Playing with the Weight of Past Mistakes
Trauma—emotional or physical—can influence decision-making in subtle ways. If you find yourself reacting with fear, frustration, or defeat, take a pause.
10. You’ve Lost Touch with the Joy
Let’s not forget: you’re outside, moving your body, solving a puzzle with your brain, bathed in sunlight. That alone is a gift. Don’t let expectations rob you of the joy. Golf is a challenge—but it’s also play.
You have the freedom to choose your thoughts, your pace, your reactions. So the next time you head to the course, bring your whole self—not just your swing.
Golf teaches us about life. Sometimes we surprise ourselves. Sometimes we struggle. Every round offers a chance to show up, breathe deep, do our best. Joy in resilience is our greatest gift.