You hit one bad shot off the tee, and suddenly your entire swing feels broken. Your mind races through every mechanical flaw you’ve ever worked on. By the time you reach your ball, you’ve convinced yourself that your round is over. Sound familiar? The golf mental game is uniquely challenging because perfectionism isn’t just encouraged—it’s practically required.
In a recent episode of the Rooted Sport Psychology Show, host Georgia Miller, M.Ed, CMPC, unpacks the mental side of golf with guest Brock McCormack, CMPC, a sport psychology consultant who specializes in working with golfers. Together, they explore why golfers struggle to let go of bad shots, how overthinking sabotages performance, and what it takes to stay present under pressure.
Below, we break down the biggest mental traps golfers face and the practical strategies that help you stop fixing, start trusting, and play with confidence. Whether you’re a competitive golfer or a weekend player, these insights will help you manage the mental side of the game.
The Perfectionism Trap in Golf
Georgia and Brock agree: the single biggest mental challenge golfers face is letting go of a bad shot. Moreover, this challenge stems from the perfectionism that golf demands. Unlike team sports where mistakes can be masked or compensated for, every shot in golf is yours alone. Consequently, when one shot goes wrong, it’s easy to spiral.
Brock explains that perfectionism offers benefits—attention to detail, discipline, commitment to improvement—but it also creates a dangerous downside. When perfectionists hit a bad shot, they catastrophize quickly. One slice becomes evidence that “everything is broken.” However, this reaction ignores a simple truth: even the best golfers in the world hit bad shots.
Key Insight:
Perfectionism in golf is both a strength and a vulnerability—learning to let go is what separates good golfers from great ones.
1. Stop Catastrophizing One Bad Swing
Georgia challenges a common assumption among golfers: that one bad swing means something is fundamentally wrong. In reality, a bad shot might simply be the result of timing that’s off by a fraction of a second. When the clubface is one-sixteenth of an inch open at impact, the ball can end up 15 yards off target. That doesn’t mean your swing is broken—it means you’re human.
Why It Works:
Catastrophizing keeps you stuck in analysis mode, which pulls your focus inward to mechanics instead of outward to the target. Additionally, it creates a negative feedback loop where one mistake leads to more mistakes because you’re trying to “fix” something that isn’t broken.
How to Apply:
- Reframe the narrative: Instead of “My swing is broken,” try “That was just one shot with slightly off timing.”
- Expect imperfection: Golf legend Walter Hagen said, “I expect to make at least seven mistakes a round. Therefore, when I make a bad shot, I don’t worry about it. It’s just one of those seven.”
- Build failure into your plan: Before the round, acknowledge that bad shots will happen. When they do, they’re not catastrophic—they’re expected.
Expert Insight:
When you stop treating every bad shot as a crisis, you free yourself to respond instead of react.
2. Avoid the Fixing and Overthinking Spiral
Because golf is such a technical sport, golfers spend hours on the range working on swing mechanics. Therefore, when a bad shot happens during a round, the instinct is to analyze and fix. Brock notes that this leads golfers to dwell on the past shot while simultaneously worrying about the next one. As a result, they’re stuck between what went wrong and how to avoid it happening again.
Why It Works:
The course is not the place for swing analysis. When you shift into fixing mode, you lose trust in your training and start making mechanical adjustments mid-round. This creates hesitation, tension, and inconsistency.
How to Apply:
- Separate practice from performance: The range is for analysis and adjustment. The course is for execution and trust.
- Accept what you brought today: If you’re slicing consistently, play the slice. Don’t try to overhaul your swing during a tournament round.
- Ask “What now?” instead of “Why?”: Asking why something happened keeps you in the past. Asking what now moves you forward.
Expert Insight:
Your job on the course is to get the ball in the hole with the fewest shots possible using the skills you have today—not the skills you wish you had.
The Three-Step Reset Process After a Bad Shot
Brock offers a simple, repeatable process for moving on after a bad shot. This three-step framework helps golfers release frustration, return to neutral, and refocus on the task ahead. Furthermore, it’s designed to fit naturally into the time between shots.
1. Feel It (But Don’t Stay In It)
You’re allowed to get mad. In fact, suppressing frustration often makes it worse. Brock encourages golfers to give themselves a moment—maybe 10 seconds—to feel the emotion. Slam your club into your bag if you need to. Let it out. Then, let it go.
Why It Works:
Acknowledging your emotion prevents it from building up and exploding later. Additionally, giving yourself permission to feel frustrated paradoxically makes it easier to move on.
How to Apply:
- Set a time limit: Allow yourself 10 seconds of frustration, then move on.
- Use a physical release: A deep exhale, a quick shake of the arms, or a deliberate step forward can signal to your brain that it’s time to shift.
- Don’t suppress—process: Trying to pretend you’re not upset creates internal tension. Feel it, then release it.
Expert Insight:
Emotion isn’t the enemy—staying stuck in it is.
2. Get Back to Neutral
Once you’ve acknowledged the frustration, the next step is to return to a calm, composed state. Brock suggests using the walk to your next shot as a reset window. Take a deep breath. Sip some water. Look at the trees, the sky, or the course around you. Think about a good shot you hit earlier in the round or recall a past success.
Why It Works:
Your brain can’t be in two places at once. When you shift your attention to something grounding or positive, you interrupt the negative thought loop and create space for clarity.
How to Apply:
- Use your breath: One or two deep belly breaths activate your parasympathetic nervous system and calm your body.
- Ground yourself in the present: Notice the feel of the grass under your feet, the temperature of the air, or the sound of birds nearby.
- Recall a past success: Think of a time you executed a similar shot well. Let that memory build confidence.
Expert Insight:
Neutral isn’t numb—it’s calm, clear, and ready.
3. Refocus on the Task
Now that you’re calm, it’s time to shift your attention to what matters: the next shot. Brock emphasizes that this step is about process, not outcome. Your job isn’t to make up for the last shot—it’s to execute your routine, pick your target, and trust your swing.
Why It Works:
Focusing on process gives you something concrete to do. It takes your mind off what went wrong and directs it toward what you can control right now.
How to Apply:
- Ask yourself: “What’s my job with this shot?”
- Return to your routine: Trust the pre-shot routine you’ve practiced hundreds of times.
- Commit fully: Once you’ve chosen your target and club, commit. No second-guessing.
Expert Insight:
The best response to a bad shot is a committed next shot.
Target, Tempo, Trust: The Three T’s of a Solid Pre-Shot Routine
Georgia and Brock discuss the importance of a consistent pre-shot routine, especially when emotions run high. Brock breaks down the essential elements into three T’s: target, tempo, and trust. These three components form the foundation of every effective golf mental game routine.
1. Target
Picking a specific, external target shifts your focus away from your body and your mechanics. Instead of thinking about your swing plane or grip pressure, you’re thinking about where you want the ball to go. This external focus is critical for performance.
Why It Works:
An external focus (target) improves motor performance more effectively than an internal focus (mechanics). When you’re locked onto a target, your body naturally organizes itself to execute the shot.
How to Apply:
- Be specific: Don’t just aim for “the fairway.” Pick a tree, a yardage marker, or a specific spot on the green.
- Visualize the ball flight: See the ball traveling to your target in your mind before you swing.
- Commit to the target: Once you’ve chosen it, trust it. Don’t second-guess mid-swing.
Expert Insight:
A clear target quiets the mind and sharpens execution.
2. Tempo
When you’re nervous, excited, or frustrated, your tempo speeds up. Brock reminds golfers that adrenaline naturally accelerates your swing, so the antidote is to deliberately slow down. Feel a smooth, controlled tempo in your practice swing, then carry that into your actual swing.
Why It Works:
A rushed swing leads to poor contact, loss of balance, and inconsistent ball flight. Slowing down your tempo helps you stay in control and execute with precision.
How to Apply:
- Take a practice swing: Feel the rhythm and smoothness you want to replicate.
- Count your swing: Some golfers use a simple “one-two” count to maintain rhythm.
- Assume adrenaline will speed you up: If you slow down intentionally, your actual swing will likely be just right.
Expert Insight:
Smooth tempo is the bridge between intention and execution.
3. Trust
Trust is the final piece. After you’ve picked your target and felt your tempo, you must trust that your body knows what to do. Georgia emphasizes that trust is built on the foundation of all the training you’ve done. One bad shot doesn’t erase 1,000 good ones.
Why It Works:
Trust allows you to swing freely, without hesitation or second-guessing. When you trust, you’re not trying to control every variable—you’re letting your training take over.
How to Apply:
- Remind yourself of your preparation: “I’ve hit this shot hundreds of times in practice.”
- Let go of the last shot: One mistake doesn’t define your ability.
- Commit to the process: Trust that if you execute your routine, the result will take care of itself.
Expert Insight:
Trust isn’t blind faith—it’s confidence earned through preparation.
Navigating Playing Partners and External Distractions
Golf is often a social game, but not every golfer thrives on conversation during a round. Georgia and Brock discuss how to navigate playing partners, whether you’re naturally chatty or prefer silence. The key is knowing what you need and being willing to communicate it.
1. Know Your Preference
Some golfers use conversation as a positive distraction between shots. Others find it disruptive. Neither approach is wrong—what matters is that you know what works for you and honor it.
Why It Works:
When you’re clear about your needs, you can set yourself up for success instead of being at the mercy of your playing partner’s style.
How to Apply:
- If you’re chatty: Lean into friendly conversation, but have a backup plan if your partner is quiet. Bring your own mental strategies for staying engaged.
- If you’re quiet: Communicate upfront. Say something like, “Hey, I’m not a big talker during rounds—nothing personal, just how I focus best.”
- Be unapologetic: You can be the nicest person in the world after the round. During the round, do what you need to do.
Expert Insight:
Your job is to play your game, not to manage someone else’s expectations.
2. Don’t Add a Fourth Variable
Brock points out that golf already presents three challenges: you, the course, and the game itself. When you start worrying about your playing partner—what they’re shooting, how they’re playing, whether they like you—you add a fourth variable that only makes things harder.
Why It Works:
Simplifying your focus reduces mental clutter and keeps your attention where it belongs: on your own performance.
How to Apply:
- Stay in your lane: Focus on your ball, your target, your routine.
- Don’t compare: Their score has nothing to do with yours.
- Remember Rory: During the final round of the Masters, Rory McIlroy famously ignored Bryson DeChambeau’s attempts at conversation. It wasn’t personal—it was focus.
Expert Insight:
The fewer variables you manage, the sharper your focus becomes.
Managing Score Watching and Leaderboard Pressure
In tournament golf, live leaderboards are everywhere. Consequently, it’s nearly impossible to avoid knowing where you stand. Georgia and Brock discuss how to handle score awareness without letting it derail your round.
1. Prepare for Every Scenario
Brock recommends creating a response plan for different score situations. If you’re leading, how will you respond? If you’re three shots back, what’s your mindset? Planning ahead removes the element of surprise and gives you a clear path forward.
Why It Works:
When you’ve already decided how you’ll respond, you don’t have to make that decision in the heat of the moment. You simply execute the plan.
How to Apply:
- If you’re leading: Use it as confirmation that your process is working. Don’t shift into protective mode—keep playing your game.
- If you’re behind: Use it as fuel. Ask yourself, “What do I need to do to close the gap?” Then focus on executing one shot at a time.
- If you’re in the middle: Stay patient. Trust that good golf will move you up the board.
Expert Insight:
Awareness isn’t the problem—your response to it is what matters.
2. Play to Extend the Lead, Not Protect It
Georgia shares a powerful mindset shift: the best way to keep a lead is to extend it. When golfers move into protective mode, they start playing not to lose instead of playing to win. This shift is subtle but devastating.
Why It Works:
Playing not to lose creates hesitation, fear, and avoidance. You stop being aggressive. You second-guess club selection. You aim for the middle of everything. Ironically, this cautious approach often leads to mistakes because you’re not playing your natural game.
How to Apply:
- Ask yourself: “What got me to this point?” Then keep doing that.
- Stay aggressive: Aggressive doesn’t mean reckless. It means committed, confident, and focused on what you want.
- Focus on what you want, not what you’re trying to avoid: Avoidance creates tension. Pursuit creates flow.
Expert Insight:
Confidence comes from playing your game, not from playing it safe.
Phone Discipline and Mental Distractions
Smartphones are a constant presence, even on the golf course. However, they can also be a major source of distraction. Brock offers clear guidelines for managing phone use during rounds.
1. Do Not Disturb Is Non-Negotiable
Brock’s number one rule: put your phone on Do Not Disturb. Notifications pull your attention away from the course and into your digital life. Even a quick glance at a text can fracture your focus.
Why It Works:
Every notification triggers a mental shift. Your brain has to process the interruption, decide whether to respond, and then try to refocus. This constant switching drains mental energy and reduces performance.
How to Apply:
- Turn on Do Not Disturb before you tee off: Make it a non-negotiable part of your pre-round routine.
- Limit app use to scoring only: If you need your phone for the tournament app, use it only for that purpose.
- Remember: Your texts and social media will still be there in four hours. The round won’t.
Expert Insight:
Discipline with your phone is discipline with your focus.
2. Use a Reset Card Instead of Scrolling
Georgia suggests an alternative to scrolling: a reset card. Write down key reminders, quotes, process cues, or affirmations on a small card and keep it in your pocket. When you need to refocus, pull it out instead of reaching for your phone.
Why It Works:
Scrolling trains your brain to seek constant novelty and distraction. A reset card, on the other hand, grounds you in what matters. It’s a letter from your calm, rational self to your stressed, in-the-moment self.
How to Apply:
- Write it the night before: When you’re calm and clear-headed, jot down the reminders you’ll need.
- Include process cues: “Slow down,” “Pick a target,” “Trust it,” “One shot at a time.”
- Keep it simple: Three to five reminders is plenty. You want clarity, not clutter.
Expert Insight:
A reset card is like taking a study guide to the exam—it reminds you of what you already know.
Building Failure Into the Game of Golf
One of the most powerful reframes Georgia and Brock offer is this: golf is a game of managing failure. Just like baseball, where failure is built into the sport, golf requires you to accept that bad shots will happen. The question isn’t whether you’ll make mistakes—it’s how you’ll respond.
Key Insight:
Golf isn’t fun because it’s easy—it’s fun because it challenges you to grow, adapt, and stay resilient.
Brock reminds golfers that even Rory McIlroy won the Masters with four bogeys. That’s not a flaw—it’s reality. The best golfers in the world don’t avoid mistakes. They manage them better than everyone else. Therefore, your goal isn’t perfection. It’s resilience.
Why It Works:
When you expect mistakes, they lose their power to derail you. You stop catastrophizing and start problem-solving. You stop dwelling and start moving forward.
How to Apply:
- Adopt the Walter Hagen mindset: Expect seven mistakes per round. When they happen, they’re just part of the plan.
- Celebrate resilience, not perfection: The best rounds aren’t flawless—they’re the ones where you bounced back.
- Fall in love with the challenge: Golf teaches you how to manage failure, stay composed under pressure, and trust yourself when it matters most. Those lessons extend far beyond the course.
Expert Insight:
The mental strength you build on the golf course makes you stronger in every area of life.
Final Thoughts: Golf Is a Game of Response, Not Perfection
The golf mental game isn’t about eliminating mistakes—it’s about responding to them with clarity, confidence, and trust. When you stop catastrophizing bad shots, commit to your routine, and stay focused on what you can control, you give yourself the best chance to perform at your highest level. Moreover, you build resilience that serves you long after you leave the course.
One bad shot doesn’t define your round. Your response does.
Listen to the Full Episode
Want more? Listen to the full conversation with Georgia Miller and Brock McCormack, CMPC, on Spotify or Apple Podcasts.
Want Personalized Help?
If you’re a golfer struggling to let go of bad shots, manage pressure, or trust your game when it matters most, Georgia offers free consultations to help you build a personalized mental game plan. Request a free consultation to get tailored support that fits your goals and challenges.
Don’t let one bad shot define your round—let your response set you apart.