Staying calm under pressure is often what separates good athletes from great ones; elite players who win year after year seem to develop an uncanny — and almost supernatural — ability to remain focused when the stakes are highest, making critical decisions in the blink of an eye.
To be sure, this is not a skill that comes overnight. The more time an athlete invests into their training, the more familiar they will be with high-pressure situations and how to instinctively react at the right moment. Most of the time, this is referred to as “being in the zone,” but it’s also known as activating what is called a “flow” state — where ideas simply flow naturally when someone is faced with a fun and engaging challenge that isn’t too far from their comfort zone.
While this is true in any sport, it’s especially true in golf; although mechanics and equipment play a large role in success, golf psychology and mental endurance are perhaps the most crucial skills in staying the course and going the distance. A full round of golf typically consists of 18 holes, which could take more than four hours to complete. Professional tournaments usually last four days, with competitors covering 18 holes per day, totaling to 72 holes. On top of that, golfers must face varying terrain and weather conditions.
Obviously, such a format differs drastically from fast-paced sports like soccer or basketball — which are both played on flat surfaces — but the principle remains the same for one’s golf mental game: Stay in the present moment. As professional golfer Ludvig Åberg told adidas in 2024, “pressure is a privilege, and I’ve earned the right to feel that pressure. That’s the way I try to view it and not overcomplicate it too much.”
GOLF PSYCHOLOGY AT A GLANCE
In 2024, adidas undertook an initiative to analyze how athletes deal with pressure in hopes of finding ways to tackle and disarm it. Among the athletes who participated in the study were breakthrough golf talents Ludvig Åberg and Rose Zhang, who have both competed at elite levels of the sport.
In using cutting-edge research to identify their playing styles during tense moments, it was found that high-stakes putts from ten feet or less created more pressure while playing, whereas long-distance putts allowed the golfers to focus more and stay at ease. You can find detailed results here, as well as footage from both Rose’s and Ludvig’s sessions.
Having observed contributing factors like a golfer’s self-expectations, the importance of the shot, and dealing with adverse weather conditions, the study came away with multiple ways to hone and refine mental techniques for golf, including managing expectations, improving decision-making skills, and staying focused over the course of such a long game.
HOW TO PREPARE FOR A GAME OF GOLF
Before you tee up, it’s worth going over some basics — namely, essential attire for the game, as well as unwritten rules every golfer should know. Both are huge factors that contribute to being in an optimal state of mind for golf psychology.
Every game of golf starts with your gear, and most golf courses have dress codes. Find the look that works for you; it will put you at ease, allowing you to focus on your game. Start off with breathable polo shirts and pants; adidas makes golf apparel that’s both comfortable and presentable, wicking away sweat without restricting your golf swing. Check out our in-depth piece on what to wear golfing to find outfit ideas for every season.
Next, a good pair of golf shoes is critical for consistently hitting the ball, as they’re designed to grip the various terrains on a golf course and establish stability. The shoes you pick will often depend on the day’s weather conditions: If it’s rainy and windy out, spiked golf shoes are the obvious choice, since they’ll allow you to plant your feet and use a strong swing. If you’re playing during warmer weather, it may be worth trying out lightweight, spikeless golf shoes for their versatility and comfort. Read more in our editorial on Spikes vs Spikeless Golf Shoes.
If you’re looking for some exercises to help you warm up, we have an illustrated guide on Mobility Drills for Golf that can help build strength, increase mobility, and refine your form. Working them into your pregame routine can also strengthen your golf swing and help you develop a wider range of motion, in addition to preventing injuries and helping your body recover faster.
Finally, being that golf is a game of tradition built on integrity and respect for other players, it’s worth taking time to read our piece on Golf Etiquette: Rules of the Green; from maintaining a good pace to limiting talking and taking care of the green, there are a slew of unspoken rules that are essential to know before you set foot onto the course. Other players will recognize when someone is respecting the game, which can create a good environment for honing your mental techniques for golf.
With all this in mind, you’ll set yourself up for success with a good baseline to improve your golf game. Read on for an overview of our golf mental tips to help you elevate your skills when they matter most.
GOLF MENTAL GAME TIPS
Here’s a quick overview of how to improve your golf psychology and stay focused:
- Organize Your Golf Bag
- Practice Box Breathing
- Create a Pre-Shot Routine
- Manage Your Expectations
- Don’t Doubt Your Choices
- Focus on the Present
- Play the Course, Not Your Opponent
- Stay Positive
1. ORGANIZE YOUR GOLF BAG
Taking time to make sure your clubs and accessories are all in place will free you up to breathe, relax, and get in the right headspace for your golf mental game.
In particular, make sure you have enough tees, markers, and golf balls to last you the entire game, as well as snacks, refreshments, and even extra apparel if you’re golfing during colder months.
To make it easy, we’ve written an illustrated guide on How to Organize Your Golf Bag that features layouts for 4, 5, 6, and 14-way golf bags.
2. PRACTICE BOX BREATHING
During his participation with adidas in identifying how to deal with pressure, Ludvig Åberg attested to the benefits of box breathing as one of his key golf mental tips; it can help defuse tension and allow you to better follow through with your thoughts and strategies.
The best part? Box breathing is a very simple exercise:
- Inhale for four seconds
- Hold your breath for four seconds
- Exhale for four seconds
- Hold your breath for four seconds
Doing this two or three times will take less than a minute, and you’ll notice the results immediately.
3. CREATE A PRE-SHOT ROUTINE
All elite golfers have a ritual: They’ve developed what’s known as a “pre-shot routine,” a set of steps they follow that prime them for the shot they need to take. This is one of the key mental techniques for golf, as it can take less than a minute to accomplish and the benefits are significant.
Of course, this routine can vary from person to person — but generally, it involves practicing your swing, selecting a target, visualizing your shot, and stepping up to the ball to make sure you have the right alignment. However you develop your routine, make sure you can replicate it easily from shot to shot.
4. MANAGE YOUR EXPECTATIONS
The mental game of golf is also about being realistic when it comes to the likelihood of hitting certain shots. When gauging your putting distance, know the statistics of making that shot — as this will save you from disappointment and frustration if you don’t.
As Ludvig Åberg mentions during his participation in adidas’ 2024 study: “The best player in the world, he misses 50%. You can’t expect to make every putt — because the best player in the world doesn’t do that.”
5. DON’T DOUBT YOUR CHOICES
As a dovetail to your pre-shot routine, it’s also important to trust your instincts and have confidence in your own golf mental game; once you’ve decided on the club and technique you’ll use, focus on the execution of your stroke. This will allow you to accept the shot, helping you reserve some mental space to move on to the next one and keep up your pace of play.
For a better look at how to keep a consistent tempo and flow on the green, read our guide on Golf Pace of Play Tips.
6. FOCUS ON THE PRESENT
While you’re on the course, it isn’t necessary to concentrate on your game nonstop for several hours. In fact, this can be detrimental and will only exhaust you mentally as you reach the final nine holes.
Among the most important takeaways from adidas’ 2024 study on golf mental tips is to just focus on your current target, rather than areas of the course you want to avoid
Give yourself a break between each shot by relaxing your mind and minimizing other distractions, like texts or calls, as well as by trying to use the sounds around you to your advantage; it isn’t always possible to golf in complete silence, so you should learn to embrace your environment. This will allow you to feel more at ease when you eventually reach your next shot.
7. PLAY THE COURSE, NOT YOUR OPPONENT
Part of being mentally tough in any sport is not comparing yourself to whoever you're playing against and simply focusing on the goal at hand.
As adidas’ 2024 study shows, trying to think about your opponent’s score will activate irrelevant brain circuits that can detract from what really matters on the course. As mentioned above, it’s always more beneficial to be in the present moment and concentrate on your shot.
8. STAY POSITIVE
Remember that even the best golfers have bad games, and that there really is no perfect golf game — because nobody plays flawlessly.
If all else fails, you can always go back to breathing exercises and your pre-shot routine to regain control of your thoughts. What’s most important, though, is to have fun and not stress yourself out with unreasonable expectations over what’s ultimately just a game. By staying relaxed, calm, and more carefree, you will be able think more lucidly and make better judgments about your next shot.
GET READY TO TEE UP
As much as a successful game of golf depends on factors like mechanics, terrain, and weather, the real preparation starts within — before anyone even sets foot onto the course. If you can prime yourself to get in the right mindset and develop a mental resilience that helps you get into a flow state, you will put yourself in the best possible position to endure a full round of golf and come out in the lead.
Once you’re geared up and ready to go, remember to organize your bag first and foremost; this will save time that you can otherwise put towards thinking more critically about your next shot. After the game gets underway, stick to your pre-shot routine and remember to box breathe to stay calm and focused. Commit to your shot, and don’t ever doubt yourself — just play one shot at a time. By working these golf tips into your game, you’ll find it easier to focus and achieve a more accurate picture of where you stand and what your next move should be.