Lesson 2 of 5
What To Do
You are allowed to feel frustrated after a bad shot. Pretending you do not care only pushes it down, and it comes back later. The 10-second rule gives you a short window to feel it, then a clear point where it ends.
What happens in that window, and right after it, is mostly about your self-talk. JJ uses a simple formula: Thoughts plus Feelings plus Physical Technique equals Performance. Self-talk is the words you actually say to yourself, and those words shape the thoughts in your head. You can control how you talk to yourself, but it takes practice. You will not automatically be positive. Start by becoming aware of what you say.
How To Do It
Step 1: Ten seconds to feel it
After a bad shot, give yourself ten seconds. Be disappointed. Say something to yourself if you need to. Keep it in your body and your words. Throwing or slamming a club keeps the anger going longer and pulls you out of the next shot.
Step 2: A clear end point
Pick a physical signal that ends the window. Putting the club in the bag, closing the velcro on your glove or taking a step forward all work. When the signal happens, the shot is over.
Step 3: Use the walk
The walk to your next shot is for resetting. Count your breaths with your steps: in for 4 steps, hold for 4, out for 4, hold for 4.
Step 4: Catch the words
JJ's advice is to be aware of how you talk to yourself. If you catch yourself saying something negative, stop and reword it in a positive way. "Don't hit it in the water" becomes "Start it at the right edge of the trees." "I always miss these" becomes "Firm and center, I have made hundreds of these."
Step 5: Reflect every day
For one week, write 2 to 4 sentences each day about your self-talk. What did you say to yourself, when, and how did it affect the next shot? Awareness comes first. The change follows.
Everything you save here is stored in My Playbook.
When To Use It
- After any shot that makes you angry or frustrated
- On the walk after a bad hole
- Any time you catch yourself saying something negative
Common Mistakes
- Stretching ten seconds into ten minutes
- Slamming or throwing clubs
- Telling yourself what not to do instead of what to do
- Thinking self-talk will change without daily practice
Practical Exercise
Walking Reset Breath
Use this on the walk after a bad shot, once your ten seconds are up. Match your breath to your steps: in for 4, hold for 4, out for 4, hold for 4. Use the belly breath from Module 1, Lesson 1.
Pattern: 4-4-4-4 seconds, 4 cycles. The voice counts each second for you.
Ready
Takeaways
- Feel it for ten seconds, then end it with a signal
- Thoughts plus Feelings plus Physical Technique equals Performance
- You control your self-talk, but it takes practice
- Catch the negative words and reword them
- The walk is for resetting
Reflect
Use It Next Round
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