To improve as a golfer some of the key attributes required may sometimes feel like significant challenges to an individual with ADHD. Whilst I don't protest to be an expert in the condition of ADHD, this article is written using personal experience gained from working with these types of clients.
What is often highlighted to me by golfers who have ADHD are difficulties in concentration, impulsivity, and hyperactivity, which can disrupt consistency and focus on the course. The good news is that with better mental strategies, these clients I've worked have utilised their unique strengths to improve their performance. In this article I share some practical mental game tips, tailored to golfers with ADHD.
1. Break It Down: One Shot at a Time
One of the most effective strategies for managing ADHD on the golf course is to break the game into smaller, manageable parts. Rather than thinking about the entire round or stressing over future holes, focus only on the shot in front of you. ADHD can make staying present difficult, so training the mind to focus on one specific task at a time can help. Building an effective pre-shot routine to centre yourself before each shot will give mental and physical cues to help you to stay in the moment.
Tip: Create a simple, repeatable pre-shot routine - such as taking a deep breath, telling yourself what the shot will do, seeing the shot, and focusing on a single target.
2. Use Physical Cues to Ground Your Focus
Golfers with ADHD can benefit from using physical sensations to draw their attention back into the moment. Whether it’s feeling the grip of the club, the ground beneath your feet, or the motion of your swing, these physical cues can act as powerful tools to regain focus.
Tip: Try using a sensory reminder, like gripping the club as hard as you can, then releasing it, then gripping it at whatever strength feels normal to you.
3. Set Micro-Goals for Each Hole
ADHD often makes it difficult to maintain focus over a long period. In golf, this can translate to zoning out or becoming frustrated during a lengthy round (even more so with slow play). Instead of focusing on an 18-hole score or even the score for that hole, break it down into process goals for each shot. For example, repeat my mantra before every shot and take my glove off after every shot.
Tip: A performance scorecard (mental game scorecard) can really help with this and it's just one tool that is provided in our Ignite Programme.
4. Give Yourself Mental Freedom Between Shots
One of the challenges for golfers with ADHD seems to be maintaining focus between shots, where the mind can easily wander or get frustrated by past mistakes. To counteract this, give yourself some mental freedom after each shot. As long as you have a good physical cue that signifies the start of your pre-shot routine, you don't need to try and remain in the zone all the time.
Tip: After each shot, take your glove off to signify that shot is over. Then throw your attention out by having a conversation with your playing partner, or even taking some photos on your phone (if allowed). When the glove goes back on at your ball - that's your trigger to refocus.
5. Manage Impulsivity: Slow Down Your Process
Impulsivity can be a common trait in people with ADHD, which can sometimes lead to rushed or overly aggressive decisions on the course. Combat this by consciously slowing down your decision-making process. When faced with a challenging shot or choice, take a moment to step back, assess your options, and commit to a plan. This simple act of slowing down can prevent mistakes made from impulsive decisions.
Tip: When you feel the urge to rush, force yourself to take an extra 5 seconds before making your decision - commit to asking yourself, "Am I fully committed to this shot?".
6. Use Movement to Manage Hyperactivity
For golfers who struggle with hyperactivity, standing still for long periods can be mentally and physically draining. Allow yourself to move between shots - maybe by walking a bit faster, stretching or cleaning your clubs to release some of that pent-up energy. Physical movement has been studied to help reset focus and calm the mind. If possible, walking the course rather than using a buggy can also be beneficial for ADHD golfers.
Tip: Find small ways to incorporate movement between shots. It can be as simple as taking a few deep breaths or stretching your arms out.
In Summary
Playing golf with ADHD can present unique challenges, but it can also offer a lot of opportunities. Embrace strategies that work with your ADHD rather than against it and you have a great chance of unlocking your potential in the game. Stay present, break the game down into manageable parts, and develop ways to manage your mind and emotions.
As I always say, the mental game will be unique to every individual. If you're looking to build a better mental game for your golf, consider working with a mental game coach who asks the right questions and gives you the space to explore your own solutions. If you're interested in understanding what it would be like to work with me then you can book your free player consultation call here.
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