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Step 1
Do what you can to avoid being sleepy, dehydrated or hungry when you golf. If you haven't gotten plenty of rest or have filled up on soda rather than water, you won't be at your best. If you are missing one of these three main resources, your energy and focus can quickly be depleted. Before looking for answers as to why you might be distracted, start with the basic needs.
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Step 2
Identifying your distraction is key to gaining control over your situation. The first way to overcome a distraction is to acknowledge the existence of the distraction. Next is to re-evaluate how to approach this distraction and come up with a solution to refocus. According to sport psychology expert Tishin Donkersley, M.A., keeping a golf journal can be useful if distractions seem to arise during your game. Journaling can help you identify patterns and responses. Keep a small tablet in your golf bag and review your game along the way or afterward in the clubhouse.
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Step 3
To control or not to control. According to sport psychology experts, when golfers describe the faults in their game, more often than not, it's a mental issue. When a player allows distractions to take over their game, it is essentially a loss of control over your focus. Ask yourself "Am I choosing to allow the distraction to take over my game?" Whatever the distraction, you can choose to control your thoughts and reactions to distractions.
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Step 4
Calm your emotions. If your distractions are upsetting you to the point of altering your performance it might be helpful to re-evaluate your reactions. Are you allowing the mistake, the distraction or the inner dialog to affect you to the point of an emotional response? Many golfers react to frustrations by yelling, swearing, slamming their club into their bag, huffing around the course or holding it all in which leads to tension which affects your flow. If you tend to give in to an emotional release that inhibits your performance, our sport psychology expert suggests to engage in breathing exercises. For example, start with ten whole breaths with a five count inhale and five count exhale. Whole breaths naturally trigger a relaxation response in the brain and can help you redirect your energy and attention for your next shot. Again, utilize your journal to identify when these frustrations occur then develop a plan to overcome the response.
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Step 5
Dimples. For a quick focus exercise, expert Tishin, says you will need a golf ball and black permanent marker; a Sharpie works best. Take the golf ball and fill in one of the dimples with the marker. Extend your arms and interlock your fingers, point your thumbs up. Place the golf ball in between the thumbs and fingers so you can see the blackened dimple. For two to three minutes focus all of your energy on that dimple while you take whole breaths. This simple meditation session will help you regain focus and remove distractions. Use this exercise in the golf cart in between holes or at home to enhance your mental focus.
