Would you like to perform better under pressure in any endeavor? If so, you absolutely can if you take a proactive role in managing your physical and mental state. Acute awareness of unfavorable mental and physical changes is fundamental to playing better golf, as well as performing better in the boardroom or in school. In golf, the best players habitually scan for tension every few minutes, so that they can nix any negative changes before they snowball out of control. This should become your MO, too.
Ideally, you want to reset your emotions and renew your optimal performance state before every shot. To help facilitate this I've developed the A.N.S.W.E.R. Sequence--a simple, effective means of regaining and maintaining control of your mind and body even in the midst of high-drama, high-stress competition. Perform the A.N.S.W.E.R. sequence between golf shots or in any situation where you need to control tension, anxiety, and focus. With practice, you'll be able to work through this six-step process in a matter of a few deep belly breaths. Here are the six steps to practice, memorize, and put to work any time you need to regain control or get in the zone.
Step 1: Awareness of anxiety, tension, or negative thoughts. Tuning into your "inner world" is the first step in creating a peak performance state. Use the following steps to counter the problem areas you diagnose.
Step 2: Normalize breathing. Irregular breathing multiplies tension, so strive for smooth, even breathing when the pressure is on.
Step 3: Scan for areas of muscular tension. To reduce tension, contract the affected muscles for a few seconds, and then relax them and visualize the tension draining out like air from a balloon.
Step 4: Wave of relaxation. Take a slow, deep breath and feel the wave of relaxation wash from your head to your toes.
Step 5: Erase thoughts of the past--engage the present moment. Vividly visualize the ideal outcome and believe in it, but then return your thoughts to the moment and let the outcome take care of itself.
Step 6: Reset posture and flash a smile. Trust your abilities, try "softer", and have fun regardless of the results.
I encourage you to print out the A.N.S.W.E.R. Sequence for use at home, work, and on the links—this is a powerful mind-body tool that can increase your performance in any endeavor. Give it a try!
