Posts

Posted on

Identifying Your Emotional Patterns on the Golf Course

How Emotional Awareness Improves Performance

From The Modern Psychology of Golf — by Kevin Cotter, PGA

Every golfer has a swing pattern — but fewer realize they also have an emotional pattern.

Your emotional pattern is your internal fingerprint —
the recurring thoughts, reactions, and habits that show up when pressure builds.

“You cannot manage what you do not first recognize.”

Once pressure hits, patterns reveal themselves.

Some golfers fall apart after a bad opening hole.
Others tighten up when they realize they’re on track for a great round.
Some go into “attack mode,” trying to force shots.
Others shift into fear-based golf, just trying not to lose.

A quiet moment of clarity — the golfer pauses, visualizes, and commits before the first tee shot.

The key is this:

You cannot manage what you do not first recognize.

Before you can control your emotions, you have to observe them.

Awareness Comes Before Change

Improving the mental game begins with noticing, not fixing.

We don’t judge.
We don’t label.
We simply observe.

Instead of thinking, “I shouldn’t feel this way,”
we move to “Interesting — this is how I respond in this situation.”

That’s emotional clarity.

How to Identify Your Emotional Patterns (4 Questions to Ask Yourself)

Next time you play, carry these with you (or jot them into a journal afterward):

  1. What situations tend to rattle me the most on the course?
    Opening tee shots… recovery shots… protecting a good score?
  2. When do I usually lose focus most often?
    After a mistake… or after something good happens?
  3. What does the voice in my head say when I’m under pressure?
    Is it supportive… or critical?
  4. How does my body respond when I feel frustrated or anxious?
    Tension? Quick tempo? Shoulders tighten? Breath shortens?

The more specific your answers, the faster your growth.

Why This Matters

Once you identify your emotional patterns, you can:

  • Interrupt negative spirals sooner
  • Build routines that stabilize your mindset
  • Stay composed during high-pressure moments
  • Play the round you’re capable of — not one hijacked by emotion

Emotional mastery doesn’t mean you stop feeling pressure.
It means the pressure no longer controls you.

If you want to build consistency, confidence, and emotional control — not just once, but every round — you’ll love:

📘 The Modern Psychology of Golf
Your blueprint for mastering golf’s invisible game.

👉 Learn more here.

And for daily reflection and improvement:

✏️ The Modern Psychology of Golf Journal
Train your mind like you train your swing — one round at a time.

👉 Check out the journal here.

Posted on

Practice Like You Compete

The Missing Link Between Range Success and On-Course Confidence

Every golfer knows the feeling—you’re hitting perfect shots on the range, but when the first tee arrives, everything feels different. The swing that once felt automatic suddenly tightens. The rhythm disappears. It’s a reminder that you have to practice like you compete if you want your confidence and performance to hold up under pressure.

Most golfers practice comfortably, not competitively. The range becomes a place to refine smooth motion rather than to recreate the focus and commitment of real play. True improvement happens when your training reflects your playing—when every shot in practice feels meaningful.

Why It Matters

Your brain doesn’t differentiate between the range and the course—it only recognizes the emotional state you train in. If your practice is relaxed, repetitive, and without consequences, your mind learns to stay calm but not to be prepared. When competition arrives, the unexpected rush of adrenaline can disturb your flow.

To close that gap, you need to bring game-day emotions into every practice. Training like you’re competing helps your body and mind perform together under the same mental conditions you’ll face when it matters most.

Focused practice builds confidence under pressure. Every shot is a rehearsal for competition.

Action Plan: Turning Practice Into Performance

1. Structure Every Session.

Warm up as usual, then switch into “performance mode.” Pick one club, one target, and hit just one ball per shot. Follow your full pre-shot routine. This helps build trust and rhythm in realistic conditions.

2. Keep Score.

Track fairways hit, greens in regulation, or distance to target. When you measure results, you build accountability—and accountability fosters consistency.

3. Simulate Pressure.

End your session with a high-stakes shot: one ball, one target, one chance. Whether it’s a wedge to a flag or a drive between two posts, learn to commit when something’s on the line.

4. Reflect Afterward.

Reflect on what you felt, not just what you did. Were you committed? Distracted? Over-focused on mechanics? Honest reflection turns repetition into mastery.

The Payoff

When you practice as if you’re competing, you start to play as if you’re actually in a competition. You’ll notice the same feelings, routines, and flow when under pressure—and your confidence will grow with each round.

Golf isn’t about perfection; it’s about preparation and trust. The next time you hit the range, don’t just swing at balls—focus on training your mind.

Train your focus, not just your swing—and your game will improve.

Read More from The Modern Psychology of Golf

Learn how to elevate your mindset, play with confidence, and perform when it matters most.

👉 Read more now!

Posted on

Reflection & Action Plan: Trusting What You’ve Built

By Kevin Cotter, PGA

Every golfer who’s ever faced a critical shot knows the tension between knowledge and trust. You’ve practiced your swing mechanics, rehearsed your pre-shot routine, and refined your mental approach—yet when the pressure increases, doubt creeps in in.

One of the key lessons from The Modern Psychology of Golf’s “Mind Over Mechanics” chapter is that mastery doesn’t come from thinking more — it comes from trusting more.

Reflection: Quieting the Over-Thinker

Reflect on your journey as a golfer. How many hours have you dedicated to refining your grip, stance, and tempo? How many lessons, drills, and rounds have shaped the swing you have today? Most players underestimate that foundation.

When doubt takes over, you’re essentially telling yourself that all that effort didn’t matter. But performance peaks when you stop trying to control the swing and start allowing your trained motion to happen naturally.

You can’t analyze your way through the downswing—you must trust your instincts.

Action Plan: Turning Thought into Trust

1. Define your blueprint.
 Write down three fundamentals that define your swing—your personal anchors, like posture, tempo, or alignment. When under pressure, return to these instead of chasing quick fixes.

2. Rehearse trust under pressure.
 Simulate competition during practice. Choose a target, perform your entire routine, and swing with full commitment—avoid thinking mechanically.

3. Reflect daily. After each round, note one swing where you trusted yourself and one where you didn’t. Awareness builds confidence.

4. Build your confidence loop.
 Each trusted shot strengthens your confidence in preparation. That confidence brings calmness, and calmness leads to consistent performance.

The Payoff: Freedom Through Trust

When you trust what you’ve built, golf becomes flow instead of force. You’ll feel rhythm replace rigidity, confidence replace anxiety. You’ll stop trying to swing—and just swing.

So as you head to the course this week, quiet the mechanics. You’ve already done the work. Now let your game shine.

Read More from The Modern Psychology of Golf

Discover how to build lasting confidence and play your best when it matters most.

You’ve done the work. Now trust it—and let the game flow.

Posted on

Golf Psychology Tips: Master the Mental Game of Golf

By Kevin Cotter, PGA

    Golfers spend countless hours refining their grip, stance, and swing mechanics. Yet, as every seasoned player eventually learns, the most difficult course isn’t beneath your feet—it’s in your mind.

    That’s why I wrote The Modern Psychology of Golf: Mastering the Mental Game to Elevate Performance. The book explains how to sharpen focus, manage nerves, and change the way you think about the game—so your physical skills finally match your mental clarity.

    But let’s not keep everything inside the book—here are three practical, usable mental game strategies you can start applying in your very next round.

    1. Breathe Into Every Shot for Relaxation and Rhythm

    Tension undermines rhythm. Before every swing, take a slow breath in through your nose, then breathe out completely. As you exhale, relax your shoulders and lighten your grip pressure. This easy reset helps you approach the ball relaxed, not hurried.

    2. Focus on the Next Shot, Not the Last One

    Every golfer has experienced a bad hole—an errant drive, a missed putt, or a double bogey. The important part is not letting it affect you afterward. After each shot, ask yourself: “What’s the best next shot I can play?” That forward-focused mindset helps eliminate frustration and prevents your score from escalating.

    3. Build a Pre-Shot Routine to Boost Confidence

    Consistency breeds confidence. Develop a simple routine before every shot—such as visualizing the ball flight, taking one rehearsal swing, and then stepping in. The more automatic your routine becomes, the less room there is for doubt or second-guessing when it matters most.

    From Quick Wins to Long-Term Mastery

    These tips are only the start. In ‘The Modern Psychology of Golf,’ I explore more proven strategies to help you:

    • Control nerves under pressure
    • Stay focused when it matters most
    • Convert mental clarity into lower scores

    Unlock Golf’s Invisible Game with The Modern Psychology of Golf 📖 Order your copy on Amazon today.

    Posted on

    The Magic of Rory McIlroy’s Swing: 3 Keys Every Golfer Can Learn From

    By Kevin Cotter, PGA

    Few swings in golf are as admired as Rory McIlroy’s. Whether you’re a weekend warrior or a competitive player, you’ve likely marveled at his effortless power, smooth rhythm, and pinpoint accuracy. But what really makes Rory’s swing so effective—and is there anything the rest of us can learn from it?

    Absolutely. Here are three core attributes of Rory’s swing that every golfer can study and apply to their game.

    🔑 1. Lower Body Power & Hip Rotation

    Rory’s swing begins from the ground up. He uses exceptional lower body movement to generate power—especially his hip rotation through impact. Rather than just relying on arms or shoulders, Rory starts the downswing by driving his lead hip toward the target, allowing energy to transfer up the chain through his torso and arms.

    This dynamic move gives him exceptional clubhead speed and balance. His feet are grounded, but his hips are exploding.

    Why it matters:

    • Creates effortless distance
    • Improves ball-striking consistency
    • Keeps your swing stable under pressure

    Try this drill:

    Practice starting your downswing by shifting pressure into your lead foot while clearing your lead hip. Imagine squashing a bug under your front foot as you rotate.

    🔑 2. Wide Arc with a Full Shoulder Turn

    Another signature Rory move is his wide, high takeaway and full shoulder turn. He keeps his left arm extended and away from his body while his torso rotates fully—almost as if he’s winding up like a spring, building coil and storing energy without tension.

    Why it matters:

    • Maintains swing width and plane
    • Builds power through stored torque
    • Promotes a fluid, repeatable motion

    Try this drill:

    Hold a club across your chest and rotate your shoulders as far as you can while keeping your hips quiet. This teaches you to separate your upper and lower body—the secret to building spring-loaded torque like Rory.

    🔑 3. Head Stability & Focused Eye Line

    Watch Rory closely and you’ll notice something subtle but essential: his head stays stable throughout the swing, especially through impact. His eyes are quiet, fixed on the ball or just in front of it, helping him maintain balance and sequence his motion more naturally. This stability isn’t a rigid stillness—it’s dynamic control. His body rotates freely, but his head remains centered on the ball.

    Why it matters:

    • Improves ball contact and low-point control
    • Enhances tempo and timing
    • Reduces the tendency to sway or lift

    Visualization tip:

    Imagine you’re wearing a GoPro on your cap. Try to “film” the ball all the way through the swing with minimal head movement.

    🏁 Conclusion: Play Like Rory—Your Way

    You don’t need Tour-level speed to benefit from Tour-level fundamentals. By working on these three keys—lower body engagement, a wide/full backswing, and head stability—you’ll set yourself up for a more powerful, consistent swing.

    🔗 Want to see how these concepts apply to your swing?

    👉 Book your FREE 15-minute Golf Strategy Call with Kevin Cotter Golf »

    Posted on

    5 Keys to Follow Lottie Woad’s Success at ANWA & Augusta National

    QUICK COACHING

    By Brendon Elliott, PGA

    Published on Saturday, April 5, 2025

    There’s something magical about watching a player who can work the golf ball both ways on command. As Lottie Woad demonstrated during her historic Augusta National Women’s Amateur victory last year and continues to show being in contention this year, the ability to shape shots is a game-changer on challenging courses.

    The 21-year-old Florida State standout from Farnham, England, has proven her versatility by conquering both Champions Retreat and Augusta National’s demanding layouts. Her impressive closing birdies on 15, 17, and 18 to claim last year’s title showcased not just nerves of steel but a shot-making arsenal that allows her to attack pins from any angle.

    “When you can work the ball both ways, you’re never out of position,” is a sentiment echoed by many elite players. This skill becomes particularly valuable on courses like Augusta National, where approach angles can mean the difference between a birdie putt and a treacherous recovery.

    Let me share four key tips and a practice drill to help you develop this essential skill in your own game.

    Tip 1: Understand the Fundamentals of Ball Flight

    Before attempting to shape shots, you need to understand what makes the ball curve. For a right-handed golfer, a draw moves from right to left, while a fade moves from left to right. The primary factor is the relationship between your clubface and swing path at impact.

    For a draw, the clubface must be open relative to the target but closed relative to the swing path (with an in-to-out swing direction). For a fade, it’s the opposite – the face should be closed relative to the target but open relative to the swing path (with an out-to-in swing direction). The ball starts primarily in the direction the clubface points at impact and curves away from the path. Only by creating this foundational understanding of what is needed to shape the golf ball can you then begin working on it.

    Tip 2: Adjust Your Setup for the Desired Shape

    Woad’s ability to work the ball starts with subtle setup adjustments. For a draw, position the ball slightly back in your stance but still forward of center. Close your stance by pulling your lead foot back slightly, and strengthen your grip by rotating both hands clockwise on the club.

    For a fade, do the opposite: play the ball slightly forward, open your stance by dropping your trail foot back, and weaken your grip by rotating both hands counterclockwise. These adjustments naturally promote the swing path and face conditions needed for each shot shape.

    Tip 3: Visualize the Shot Shape

    The mental aspect of shot shaping cannot be overstated. Before each shot, Woad likely visualizes the exact curve she wants to produce. Stand behind the ball, pick a specific starting line, and imagine the ball’s entire flight path, including where it will land and how it will roll.

    This visualization primes your body to make the subtle adjustments needed to create that shot. Your brain is remarkably good at figuring out how to achieve what you clearly visualize.

    Tip 4: Maintain Your Tempo

    One common mistake when attempting to shape shots is changing your tempo. Whether hitting a draw or fade, maintain the same rhythm and tempo as your standard shot. The shape comes from setup and minor swing adjustments, not from swinging harder or softer.

    Woad’s smooth, consistent tempo throughout her swing is a key reason she can reliably work the ball in pressure situations, like she’ll experience on the second nine today at Augusta National.

    Practice Shapes Using The Gate Drill

    Set up two alignment sticks or clubs on the ground about 5-7 yards in front of you, creating a “gate” about 3 feet wide. Position this gate slightly right of your intended final target as you work on a draw and slightly left for working on a fade.

    The challenge is to start your ball through the gate and then curve it toward the target. Begin with slight curves and gradually work toward more pronounced shapes as you gain confidence.

    Practice this drill regularly, and you’ll develop the feel and confidence to shape shots on demand – a skill that might help you navigate challenging courses like Lottie Woad has at the Augusta National Women’s Amateur.

    Remember, shot shaping isn’t just for elite players. With dedicated practice and these fundamentals, you can add this valuable dimension to your game and unlock new scoring opportunities on any course you play.

    Posted on

    Five Tips Pros Use to Make More Putts

    By Kevin Cotter, PGA

    Nothing separates weekend warriors from elite golfers like putting. The pros sink putts with confidence, while amateurs often struggle with consistency. If you want to roll the ball like the best, you need more than just luck—you need a solid routine, proper technique, and a confident mindset. Here are five pro-level tips to help you make more putts and lower your scores.

    2017 NCLM Conference Golf TournamentPhoto by Aaron Hines

    1. Master Your Setup and Alignment

    Pros take their setup seriously. Even a perfect stroke won’t get the ball in the hole if you’re not correctly aligned. The key? Keep your feet, knees, hips, and shoulders parallel to your target line. Many pros use alignment aids in practice to reinforce proper positioning. Also, ensure your eyes are directly over the ball or slightly inside the target line for optimal accuracy.

    2. Develop a Smooth, Repeatable Stroke

    One of amateur golfers’ most common mistakes is getting too handsy with the putter. Pros focus on a consistent stroke powered by the shoulders, keeping the hands quiet. A smooth pendulum-like motion leads to better distance control and accuracy. To improve, try the “gate drill” by placing two tees slightly wider than your putter head. If you don’t hit the tees, your stroke will stay on path.

    3. Read Greens Like a Pro

    Good putting starts before you even stroke the ball. Pros read greens from multiple angles, considering grain, slope, and speed. A great technique is the “low side read,” where you examine the putt from the side that slopes downward. Use your feet to feel subtle breaks, and practice lag putts to develop a better sense of green speed. The more you understand the break, the more putts you’ll make.

    4. Control Your Speed

    Even the best read means nothing if your speed control is off. Pros focus on rolling the ball with perfect pace, often aiming to have it finish about 12-18 inches past the hole if they miss. A great drill to improve speed is the “ladder drill,” where you putt balls to stop at different distances within a designated zone. Mastering speed prevents those dreaded three-putts and boosts confidence on short putts.

    5. Commit to Every Putt with Confidence

    Doubt is the silent killer of a good putt. The best players trust their read, commit fully to their stroke, and let go of the outcome. Before you putt it, take a deep breath, visualize the ball rolling smoothly into the cup, and step up with confidence. A hesitant stroke leads to missed opportunities, but a committed one—even if you miss—sets you up for long-term success on the greens.

    Now, grab your putter and have some fun out there! 🏌️‍♂️

    Posted on

    How to Cure Topping the Golf Ball

    A Beginner’s Guide

    By Kevin Cotter, PGA

    Topping the golf ball is a common issue for golfers, especially beginners. The good news is that it’s entirely fixable. If your shots are skimming across the grass, aka “worm burners,” instead of soaring into the air, don’t worry—you’re not alone. With some practice and adjustments, you’ll hit solid shots in no time. Let’s break down why this happens and how you can cure it.

    What Does It Mean to Top the Golf Ball?

    Topping the golf ball occurs when the clubface strikes the ball above its equator, causing it to roll or bounce along the ground rather than take flight. This problem stems from several common mistakes, including poor posture, improper ball position, and an inconsistent swing path.

    Common Causes of Topping the Ball

    1. Standing Too Tall or Too Close: If you’re standing too upright or too close to the ball, your swing arc can become shallow, leading to poor contact.
    2. Poor Weight Transfer: Failing to transfer your weight correctly during the swing can cause you to rise through impact.
    3. Ball Position: Placing the ball too far forward or backward in your stance disrupts your ability to make solid contact.
    4. Lifting Your Head or Body: Trying to “see” your shot before it happens can cause you to lift your head or upper body, altering your swing path.

    Steps to Cure Topping the Ball

    Perfect Your Posture

    Solid posture is the foundation of any good golf shot, especially during set-up. Bend slightly at the hips, keeping your back straight, and your knees flexed. Ensure your arms hang naturally and your clubface rests squarely behind the ball.

    Pro Tip: Avoid hunching over or standing too upright. Your posture should feel athletic and balanced. Your upper body should be straight yet tilted from the hips over the ball and maintained throughout the swing.

    Check Your Ball Position

    The ball’s position relative to your feet should vary depending on your club. For irons, position the ball closer to the middle of your stance. For the driver, align it with your lead foot’s heel.

    Focus on Weight Transfer

    Shift your weight to your back foot during the backswing and your front foot during the downswing. This movement ensures a downward strike, allowing you to properly compress and launch the ball. If your weight remains too far back, the club will be encouraged to begin working up through the ball.

    Keep Your Head and Upper Body Tilt Steady

    Maintain focus on the ball throughout your swing. Avoid the urge to lift your head or upper body before impact, which can cause you to come up and away from the ball, resulting in a topped shot.

    Practice a Descending Blow

    Strive to hit the ball with a descending blow, striking it before the ground. Hitting down through the ball with your irons creates crisp, clean contact while increasing the spin rate for softer landing shots.

    Bonus Tip: Drills to Fix Topping

    • Tee Drill: Place a tee slightly above ground level and practice hitting it with your iron. This will help you perfect a downward strike.
    • Alignment Stick Drill: Use an alignment stick to ensure your ball position and swing path are consistent.

    Conclusion

    Topping the golf ball can be frustrating, but it’s a challenge you can overcome with the right adjustments and practice. You’ll soon hit solid, high-flying soft landing shots by focusing on maintaining posture, correct ball position, and weight transfer. Remember, every golfer has struggled with this at some point, so stay patient and keep practicing/habituating. Before long, you’ll leave topped shots in the past and enjoy the thrill of solid ball-striking!

    For more help improving your golf game, visit kevincottergolf.com.

    Posted on

    Overcoming Competitive Anxiety in Golf

    Mastering the Mental Game: Proven Strategies to Overcome Competitive Anxiety in Golf and Boost Performance

    By Kevin Cotter, PGA

    Competitive anxiety in golf can significantly hinder performance, especially in high-stakes environments. Golf is unique in combining intense concentration, physical precision, and a slower pace that gives anxiety more time to build. Here’s an in-depth analysis of managing and overcoming competitive anxiety while improving performance.

    Competitive anxiety often manifests as nervousness, worry, or tension before or during a round. It results from overthinking outcomes, self-imposed pressure, or fear of failure. It impacts performance in two key ways: physical symptoms, such as muscle tension, sweaty palms, elevated heart rate, and difficulty breathing, and cognitive symptoms, such as negative thoughts, including self-doubt and loss of concentration, which can disrupt decision-making and focus.

    Mental strategies to combat anxiety include several effective mental techniques that can aid in reducing anxiety and stress, such as visualizing successful shots, calm conditions, and positive outcomes. Visualization helps “program” the mind to expect success, reducing anxiety.

    Establish a consistent pre-shot and pre-round routine to create a sense of control and familiarity. These routines help you get into a “zone” and can minimize mental distractions.

    Replacing negative thoughts like “Don’t hit it in the water” with positive ones like “I’ll aim for the center of the green” reduces anxiety.

    Mindfulness also plays a significant role by allowing one to focus on the present moment rather than worrying about past mistakes or future shots. This technique and deep, controlled breathing can calm nerves during high-pressure situations. Examples include box breathing, inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding again for 4 seconds. This technique calms the nervous system and lowers stress. Also, focus on the process, not the outcome; anxiety often comes from focusing on scorecards, competition, or possible failure. Instead, concentrate on the process (e.g., executing a smooth takeaway or a precise putt).

    Celebrate small wins, such as reflecting on what went well (even something minor like a good putt or making solid contact). Celebrating incremental successes builds confidence and lowers anxiety.

    When mistakes do happen, review them calmly and rationally after the round rather than during play. Recognizing them as learning opportunities reduces the fear of failure in the future.

    Another anxiety reducer lies in swing tempo practice. Anxiety often leads to rushed swings and poor timing. Practicing slow-motion swings can help build muscle memory for smoother, more relaxed movements. Focus on rhythm rather than power during your round. Staying committed to a steady tempo helps reduce over-swinging, which is often a result of anxiety.

    Another helpful tip is to simulate pressure situations in practice. By incorporating pressure scenarios into practice rounds (e.g., making a putt to “win” a competition), you become increasingly accustomed to performing under stress, desensitizing the brain to anxiety.

    Confidence is also a critical factor in reducing anxiety. It comes from knowing your skills are solid. The more competent you feel, the less anxious you will be.

    Play within your abilities Instead of always going for difficult shots (which increases anxiety), focus on managing your game with strategies that fit your skill level—aiming for the middle of the green rather than going directly for the pin. There are times to take risks and times to play conservatively. Choosing the right time for each helps avoid unnecessary stress and anxiety on challenging holes.

    While the strategies mentioned above can help in the short term, building a long-term approach to managing anxiety is also crucial through meditation and relaxation and even a sports psychologist if all else fails.

    The more competitive situations you expose yourself to, the more accustomed you’ll become to handling pressure. Regular tournament play, even in low-stakes events, helps reduce anxiety over time.

    Overcoming competitive anxiety in golf requires a combination of mental, physical, and technical approaches. Golfers can significantly reduce stress and improve performance by building confidence through preparation, employing relaxation techniques, managing expectations, and refining practice habits. These strategies help overcome short-term nervousness and build a long-term mindset that thrives under competitive pressure.