Module 6: Competitive Mindset / Lesson 2 of 5

One Shot at a Time

Lesson 2 of 5

What To Do

Everyone says "one shot at a time," but very few players train it. JJ compares it to getting in shape: if you want to lose weight, you go to the gym several times a week. If you want to be mentally tough, the choice is yours. You need to train your mind. It will not train itself.

On the course, one shot at a time means switching on for about 30 seconds for each shot, like the Circle 18 game from Module 2, and switching off in between. It also means not adding up your score. Your comfort zone will try to pull you back to your normal number. Playing one shot at a time is how you break through it. This lesson gives you JJ's concentration exercises to build the skill off the course.

How To Do It

Step 1: Set up your space

Find a place where you will not be disturbed. Take a few calm, deep belly breaths to relax your body. JJ's rules: practice each exercise for 10 minutes, and after a while of training, lengthen it to 15 minutes.

Step 2: Start with counting

Take any book and count the words in the first paragraph. Count again to make sure you got it right. Then count backward in your head from 100 to 1. When that is easy, count down from 100 by threes: 100, 97, 94.

Step 3: Focus on one thing

Choose a positive word about your golf game and repeat it in your mind for 5 minutes without any disruption. Then take a golf ball and examine it from all sides with your whole attention. Close your eyes and try to see it clearly. If the image blurs, open your eyes, look again and continue.

Step 4: Be honest and restart

If you get distracted, start again. JJ says you have to be honest with yourself. Do not try to take on too much in the beginning. Start easy and slow, and only move to the next exercise when the current one feels steady.

Step 5: Take it to the course

Pick one switch-on signal, like touching the velcro on your glove, and one switch-off signal, like the club going in the bag. Between them you are fully on the shot. Outside them you are relaxed. Do not add up your score at any point.

Grade your focus shot by shot

Mental Game Scorecard

Score your process, not your result. Four checks on every hole for a Process Score out of 72.

Open the form

Everything you save here is stored in My Playbook.

When To Use It

Ten minutes a day, at home, as training
On the course for every shot, with your switch on and off signals
When you catch yourself adding up your score

Common Mistakes

Expecting focus to show up without training it
Pretending you did not get distracted instead of restarting
Trying to stay switched on for four hours straight
Adding up your score during a good round

Practical Exercise

Switch On Breath

Use this right before your routine on each shot. Breathe in for 4 and touch your switch-on signal. Hold for 4 and narrow your eyes to the target. Breathe out for 4 and let everything else go. Hold for 4 and begin your routine.

Pattern: 4-4-4-4 seconds, 2 cycles. The voice counts each second for you.

Ready