The Bad-Hole
Recovery Card
A simple reset for when a bad hole threatens to follow you into the next one.
A poor hole can leave you frustrated, embarrassed or determined to win those shots back. The danger is carrying that feeling forward and letting it influence the next hole. This card gives you four short prompts to acknowledge what happened, leave it behind and start again without trying to fix your swing.
Leave the hole
behind.
Name the frustration
Briefly acknowledge what you're feeling. It might be disappointment, anger, embarrassment or frustration. Name it without analysing the swing, replaying the hole or judging yourself.
Leave the hole behind
The hole is over. You don't have to like what happened, explain it or make the feeling disappear. Simply recognise that the next hole is a new task.
Choose one useful intention
Pick one simple intention for the next hole. It could be choosing a sensible target, taking your time before each shot or committing to your normal routine. Choose the task, not a swing correction.
Play the next hole on its own merits
Give the next hole the same attention you'd give it if the previous hole hadn't happened. Your job is to play this hole as well as you can, not to win back the shots you've lost.
Four prompts.
Then move on.
The hole is over. Give the next one a fresh start.
Name it.
What am I feeling?
Frustrated. Disappointed. Annoyed.Leave it.
That hole is finished.
No replay. No self-judgement. No fixing.Choose one intention.
What matters on the next hole?
Pick a target. Commit to the routine. Play sensibly.Start fresh.
Play this hole on its own merits.
Don't try to win back the shots you've lost.Save this page on your phone, or take a screenshot of the card for a quick reminder during your round.
Recovery isn't
about pretending.
You can still feel frustrated
The aim isn't to force yourself to feel positive or calm. You can be annoyed about the last hole and still make a good decision on the next one.
You don't need to solve the last hole
There may be a time to reflect on what happened, but between holes isn't the time to rebuild your swing or replay every mistake. For now, return your attention to the round in front of you.
Your next hole isn't a chance to get even
Trying to win back lost shots can lead to rushed decisions and unnecessary risks. Choose your next task based on the hole in front of you, not the score you're trying to recover.
You don't have to erase the last hole. You just have to stop asking the next hole to make up for it.
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