Do you have ADHD and play golf? I do, let me tell you how.....squirl!!!
People with ADHD often approach golf differently from neurotypical players. Their strengths—such as creativity, hyperfocus (when engaged), and adaptability—can help them excel, but challenges like impulsivity, distractibility, and frustration tolerance can make consistency difficult. Here’s how ADHD golfers tend to play and strategies that can help them succeed:
Strengths in Golf for ADHD Players:
Creativity & Problem-Solving: They might see unique shot angles, recovery strategies, or unconventional approaches.
Hyperfocus in the Right Conditions: When truly engaged, they can dial in and play incredible golf.
High Energy Levels: This can be an asset, especially in faster-paced rounds or practice sessions.
Resilience & Adaptability: Many are used to overcoming challenges and can bounce back from bad shots quickly.
Challenges & How They Affect Golf:
Impulsivity: They might rush shots, make aggressive decisions, or struggle with course management.
Inconsistent Focus: Staying locked in for all 18 holes can be tough, leading to mental fatigue.
Frustration & Emotional Regulation: Bad shots can lead to emotional swings, affecting performance.
Boredom with Repetitive Practice: Drills and slow play can feel tedious, making structured practice difficult.
Tips for ADHD Golfers to Improve Their Game:
Play Fast & Keep Moving: Walking instead of riding can help release energy and maintain engagement.
Use a Pre-Shot Routine: A simple, repeatable process (like a deep breath + one practice swing) can slow things down and prevent impulsive shots.
Set Small, Short-Term Goals: Instead of focusing on 18 holes, break it into mini-goals (e.g., play three solid holes at a time).
Keep Practice Fun & Varied: Avoid mindless repetition—try games, challenges, or simulator-based competitions.
Use External Reminders: Visual cues (like a swing thought written on a glove) or a playing partner who helps keep them accountable can work wonders.
Stay Stimulated Between Shots: Listening to music, fidgeting with a tee, or having small tasks between shots can prevent boredom.
Leverage Hyperfocus for Practice: When engaged, make the most of it—practice with purpose and intensity.
Manage Emotions with a Reset Button: After a bad shot, have a ritual to reset—deep breath, walk a few extra steps, or reframe it as a learning opportunity.
Use a Caddy or Friend for Decision-Making: If course management is a struggle, an external voice can help slow down decision-making.
Play Shorter or Alternative Formats: 9-hole rounds, match play, or creative scoring formats (Stableford, skins, etc.) can keep the game more engaging.
