The Research-Backed Focus Technique That Can Take Your Golf Game to the Next Level

By Heidi H.

When it comes to mastering new motor skills, whether in bowling, basketball, or golf, where we direct our attention can make all the difference. A recent study on golf pitch shots highlights how an external focus—thinking about the outcome of a shot rather than the mechanics— can lead to multiple benefits, both in performance and emotionally.

Study Overview: What Happened? 

In the study, 36 students with one semester of golf experience were divided into two groups: one with an external focus (EF) and the other with an internal focus (IF). They were given instructions on what to focus on, with the goal of seeing how different types of focus affected their ability to learn a golf pitch shot.

• External focus: Concentrating on the intended effect of the movement, such as the spin of the ball or hitting a target (like a bullseye), or visualizing an image like the pendulum-type motion of a golf club.

• Internal focus: Concentrating on the body movements, like how to move your arms, wrists, or hips.

So, What Are The Results?

• The EF group showed greater shot accuracy throughout practice and even improved more as they progressed.

• The difference in performance was still there when they took the retention test the next day, and they also performed better on a transfer test with a new target distance.

• EF participants also had higher self-efficacy (confidence) and more positive emotions than the IF group.

Why the boost in confidence too? When we succeed, we feel good. That feeling fuels motivation, which leads to even more success. This links to the OPTIMAL Theory of Motor Learning, which suggests that an external focus can create a positive feedback loop that boosts both performance and mindset.

Strategies & Action Planning

Whether you’re a coach or a player, here are a few tips when teaching or learning a new skill:

• Trust the process: Use cues that direct attention to the result, like hitting the target in archery or the spin of your ball in bowling, instead of focusing on how your body moves.

• Vary your focus cues: Mix it up—focus on distance, trajectory, or placement, or even the weight of the club head to keep things interesting and adaptable, enhancing learning.

• Create a positive learning environment: Build confidence with small successes to keep motivation high, leading to even more successes.

In summary, external focus improves performance, boosts confidence, and strengthens learning. Whether you’re looking to refine your golf game, enhance your athletic skills, or just try something new, shifting your attention outward might be the secret to unlocking your full potential. Try adopting an external focus with your next game, training or task!

External Focus Reflection & Action Checklist

Here are some external focus prompts to help guide your practice and sharpen your performance.

Before Practice:

• What is the goal of today’s session (e.g., distance, target accuracy, spin)?

During Practice:

• What external cue can I focus on? (e.g., ball trajectory, club head movement)

• Do I avoid overthinking my form?

After Practice:

• What went well when I focused externally?

• Did I feel more confident or motivated?

Next Steps:

• Did I celebrate small wins to build momentum?

References

An, J., & Wulf, G. (2024). Golf skill learning: An external focus of attention enhances performance and motivation. Psychology of Sport and Exercise, 70, 102563. https://doi.org/10.1016/j.psychsport.2023.102563

About the Contributor: Heidi H.

Heidi is passionate about performance psychology, with a keen interest in how motivation, focus, and mental strategies shape outcomes under pressure. She enjoys translating research into practical, accessible insights on topics like flow and self-control—tools that everyday individuals can use to thrive. Dedicated to making psychology both empowering and relevant, Heidi bridges scientific understanding with real-world application. In her free time, she unwinds by solving daily puzzles like Connections and MinuteCryptic, accompanied by a good cup of tea.

Disclaimer

The summaries and discussions presented here are based on published research in the field of sport, exercise, and performance psychology. They are intended for informational purposes only and should not be considered as professional advice, diagnosis, or prescribed treatment.​

Always seek the advice of your doctor, mental health professional, or other qualified healthcare provider with any questions you may have regarding a medical condition or mental health concerns. This includes inquiries about changes to your existing routine or the implementation of any strategies mentioned that might have significant implications on your health.

Never disregard professional medical advice or delay in seeking it because of something you have read here.​