⛳ Golf · 45s reset
Blow-Up Hole Recovery
Keep one bad hole from becoming a bad nine.
The routine
- 1Say the number out loud once, then close that scorecard mentally.
- 2Walk slower than usual to the next tee.
- 3Three slow breaths — reset the nervous system.
- 4Reset your goal to the next hole only.
- 5Pick the fairway’s widest target and commit.
Cues
Self-talk cue
“New hole, new round.”
Breath pattern
Three rounds of 4-in / 6-out while walking.
Physical anchor
A slower walk pace tells the body "we’re okay".
Reflection
What is the first sign I’m spiraling, and did I catch it?
When & how to use it
When: After a double bogey or worse, especially if anger is rising.
Practice it: Decide your "blow-up plan" before the round so it’s automatic.
Run this with the coach, live
Get this reset the instant you need it, plus a drill to make it automatic.
Open the Mental Performance Coach