PLAYBOOK: Emotional Management on the Course – Controlling Your Reactions for Peak Performance

a. Why It Matters

Golf is an emotional game. Every shot presents an opportunity for excitement, frustration, or disappointment. Developing emotional control helps you:

• Maintain Composure Under Pressure – Staying calm allows for better decision-making and execution.

• Recover Quickly from Mistakes – Instead of dwelling on bad shots, you move forward with a clear mind.

• Stay Present – Emotional control keeps you focused on the shot at hand rather than past mistakes or future worries.

• Develop Mental Toughness – The ability to regulate emotions strengthens resilience and long-term confidence.

By mastering emotional management, you gain a competitive edge that separates good golfers from elite performers.

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b. How Do I: Model It – Celebrate It – Cultivate It

Model It:

• Stay Composed – Demonstrate self-control after good and bad shots, keeping your emotions in check.

• Showcase a Reset Routine – Use a consistent deep breath, club twirl, or positive self-talk after every shot to display emotional stability.

Celebrate It:

• Acknowledge Emotional Control – Recognize when you or others handle adversity well.

• Highlight Growth – Celebrate players who respond to challenges with maturity and resilience.

Cultivate It:

• Develop a Post-Shot Routine – Whether good or bad, have a go-to reset technique (deep breath, focal point, or positive mantra).

• Reframe Your Reactions – Instead of reacting emotionally, shift to a problem-solving mindset (e.g., “What’s my best option from here?”). Reframing is a big part of FlowCode Golf

• Practice Emotional Awareness – Recognize when frustration builds and redirect focus to process over outcome.

• Use Visualization – Picture yourself handling tough situations calmly and executing the next shot with confidence.

• Adopt a Short Memory – Develop the habit of moving on quickly from mistakes and focusing on the next opportunity.

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Pulse Check: Gauge Your Emotional Management Skills

Consider how true these are of you:

1. I stay composed under pressure and don’t let emotions control my decisions.

2. I have a reset routine to help me refocus after every shot.

3. I don’t dwell on bad shots; I move forward with a clear mind.

4. I recognize when my emotions are affecting my performance and adjust accordingly.

5. I use positive self-talk to stay mentally strong.

6. I reframe mistakes as learning opportunities rather than failures.

7. I stay engaged and focused throughout the round, regardless of my score.

8. I celebrate emotional resilience in myself and others.

Score Yourself:

• 7-8 True: You have elite emotional control on the course! Keep refining your strategies for peak performance.

• 4-6 True: You’re making progress. Focus on developing more consistent emotional management techniques.

• 0-3 True: Emotional swings may be holding you back. Work on recognizing triggers and implementing reset routines.