What can we do to get rid of those negative thoughts on the golf course? Everyone tells us “Just ignore them, and think positive.” However, will power alone rarely works because it’s not so easy to tell your brain what to do.
We need a strategy that aligns with how the brain actually works. Here are some neuroscience-based techniques to use instead of getting into a street fight with your mind.
#1: Latch awareness onto sensory anchor points. Our negative thoughts take us back to the past or into the future. They cannot live in the present. Therefore, anchoring awareness solidly in the present deprives them of oxygen. The moment you become aware of negative thoughts, immediately attach your awareness to some physical sensations: notice the feeling of your feet on the ground, the texture of the club grip in your hand, or the air moving in and out of your nose as you breathe. Your brain will shift out of its negative thinking circuits when you fully engage it with physical sensations in the present moment.
#2: Label what you're thinking. We can shift our focus from struggling with negative thoughts to simply observing them. Instead of being the victim, we become the observer, and we can separate ourselves from the frustration, anxiety, or tightness that lead to bad shots. When you notice negative thinking, you might say to yourself “there is my old negative thinking again, this time its about [fill in the blank: a sand trap, water hazard, certain clubs, short putt, etc.]. Smile at yourself. By becoming the observer, we can stop fueling our brain’s disruptive negative thinking mode and turn down the alarms that lead to poor swings.
#3: Use mindful breathing. Sometimes, despite our best efforts, negative thoughts can feel overwhelming. At those times, we may experience unpleasant physical sensations or disruptive emotions. Instead of getting mad at or frustrated with ourselves, we can physiologically reset by paying attention to slow deliberate, mindful breathing. As an additional option, making our exhalation a few seconds longer than the inhalation (e.g., 4 counts in and 6 counts out) augments parasympathetic activity to calm us down through effects on the vagus nerve.
You can’t stop your negative thoughts anymore than you can stop your heartbeat. However, we can practice these three methods to bring out attention to the present, ready to engage in our pre-shot routine.
These methods take practice because we are facing habits which are programmed into our brain's default wiring. Some golfers need to learn more about how to implement these three techniques, such as how to practice mindful breathing. We will not master these techniques overnight and some days will be harder than others. However, those who are willing to explore and persevere will find remarkable success with these simple, accessible techniques.