Tapping into your optimal drive for training at the beginning of a new year can be tricky. For some golfers, time off over the holiday season means a big loss in momentum, feeling detached from the game and your practice buddies, and generally sluggish after countless hours on the couch.
For others, a short break from the course gives you time to ponder lofty goals and promises. Instead of feeling uplifted you feel over-whelmed and want to put the breaks on before your first range session.
Here are my 5 top tips to kick-start your motivation for training on the right track this year
1. Think Small to Achieve Big
This might at first sound counter-intuitive, after being told growing up, “aim for the stars and you will reach the sky”. But, in sport it’s often more effective to pin point the little things that will make a big difference over time.
You know that consistent high performance on the golf course comes down to attention to detail
So rather than thinking solely about lowering your scoring average, start by thinking about the little things you need to give more attention to in training that will ultimately lead to lower scores in the future. Think about your routines, course management, response to errors, or shot variation to name a few.
Starting with the little things…small steps is also the easiest for your mind to process and the best way to see improvements weekly, similar to checking off a To-Do list. Once you see small improvements, you will build momentum and confidence, ready to take on bigger challenges this year.
2. Focus on Changing ONE Behaviour at a Time
A common mistake I see in golfer’s goal setting and action plans at the beginning of the New Year is choosing too many behaviours to change all at once and ending up making no changes at all!
Start with ONE behaviour that is important to you and you really want to change
Once you see improvements shaping you can then add another. Lastly, for any changes you are looking to make, think in terms of actions. This will make sure you, your coach, or practice buddies can observe and monitor how often you are doing what you set out to do.
3. All or Nothing is OUT, Allowing Room for Error is IN
The all-or-nothing approach to action plans is fueled by the belief that you must exercise full control and be restrictive; expecting to have no fun in the process of reaching your target. This mindset prompts people to start a new habit such as a new diet on Monday and treat the weekend like your ‘last hurrah’. The slightest ‘slip-up’ can cause total relapse, hence shifting gears from ‘Turbo’ to ‘Idle’ in your action plans.
Recent research examining action plans in California found that 68% of people interviewed for the study started their new habit on Monday. From that group 34% had quit by Tuesday night!
The bottom line is; if you do not allow room for error it is almost impossible to sustain your action plan.
If your goal is “to get 8 hours of sleep every night”, you haven’t allowed any room for error. Change it to “at least 8 hours of sleep on at least 4 nights a week.” If you are just randomly choosing the number of days to aim for, give yourself a week to monitor it without changing a thing, to really understand what is realistic as your initial goal.
4. Play to your Strengths
A traditional process of change focuses on identifying your weaknesses and fixing them. When we solely focus on our weaknesses we are usually performing activities we are NOT good at and it de-energises us, contributing to higher levels of stress, frustration, and doubt. A focus on our strengths is energising and we are typically performing drills and skills we are great at and passionate about.
We are happier, more confident, and 6x more likely to work hard when using our strengths!
Research by positive psychologist, Alex Linley acknowledges that you can develop from working on weaknesses, however, improvement is only possible when you are also working on your strengths.
In your process of change this year, start with a focus on building or maximising your strengths. Once you achieve momentum, you can tackle your weaknesses. If you don’t know what your strengths are as a player, ask your coach or playing partners, they can tell you straight away.
5. Reflect and Refocus
You can’t build momentum from one training to the next if you don’t reflect on it. I find that most golfers are great at recalling every shot they hit in a round, or knowing how many poor shots they hit on the practice range, but don’t always reflect on this in a useful way. Try using the simple “GOOD, BETTER, HOW” approach to reflect on training.
1. GOOD – 3 things you did well?
2. BETTER – What could you have done better in training today?
3. HOW – How will you do this?
Enjoy trying out these 5 strategies and I know you will see that momentum build quickly this year in training.
Visit Dr Jay-Lee today at the Singapore Sports Medicine Centre to find out how you can achieve your personal best this year.
