Lesson 5 of 5
What To Do
Emotional control is not only about handling bad shots. Many rounds fall apart right after a great stretch: two birdies, then a triple. When you get excited, your heart rate rises, your routine speeds up and you start thinking about the score you might shoot.
JJ teaches his players to stay even keel, with emotions a little up and a little down. Part of your ego is attached to results. His advice is to separate your emotions from results. He describes being in the zone as present, confident, comfortable and non-judgmental. That is the state you are protecting when things go well.
How To Do It
Step 1: Enjoy it, then file it
A great shot goes into the great shot box. Enjoy it for a moment. Then put the club away and switch off, the same as any other shot.
Step 2: Keep the same routine on a hot streak
When you are playing well, the urge is to speed up. Keep the exact same routine length and the same breath. The routine is what got you there.
Step 3: Do not protect a score
Do not add up your score. Most players have a number they think they should shoot. When they get under it, they tighten up and start playing not to lose it. Go back to your process goals.
Step 4: Check the four zone words
Between holes, ask yourself: Am I present? Am I confident? Am I comfortable? Am I non-judgmental? If one is missing, take a 4-4-4-4 breath and go back to your next target.
Step 5: Bank it
After the round, write the best moments in your Post Round Review and your Confidence Bank. They become proof you can draw on next time.
Open these forms to build your Confidence Bank and Yard Card
Performance Yard Card
Your affirmations, one performance cue and your motto on a card that lives in your yardage book.
Open the form
Post Round / Tournament Review
Review every round like a tour player: what went well, intruders, letting go of mistakes, and your plan.
Open the form
Post Practice Review
What I Learned Today. Commitment, routine, mechanics, body, nutrition, course and equipment.
Open the form
Everything you save here is stored in My Playbook.
When To Use It
- After a birdie or a great shot
- When you notice yourself adding up your score during a good round
- On the last few holes of your best round
Common Mistakes
- Speeding up your routine when things are going well
- Adding up your score and protecting a number
- Tying your mood to every result
- Forgetting to bank the good moments after the round
Practical Exercise
Even Keel Breath
Use this after a great shot or a birdie. Breathe in for 4 and enjoy it. Hold for 4. Breathe out for 4 and let the excitement settle. Hold for 4 and come back to the present.
Pattern: 4-4-4-4 seconds, 2 cycles. The voice counts each second for you.
Ready
Takeaways
- Even keel: a little up, a little down
- Separate your emotions and your ego from results
- In the zone: present, confident, comfortable, non-judgmental
- Keep the same routine on a hot streak
- Bank your best moments after the round
Reflect
Use It Next Round
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