How junior golfers beat performance anxiety, on and off the course. A 12-week mental performance program built on CBT. Do three things in order: 1) Watch the Welcome video. Parents: watch the For Parents video too. 2) Fill in the Start Here form (agreement signed by player and parent). 3) Open the Intro Module and begin. One rule runs the whole program: finish each week's worksheet before you move on. That's your rep. Train it before you need it.

Before we build a single skill, meet your opponent. What anxiety actually is, the CBT Triangle, CPR (Catch It, Probe It, Replace It), and your 4 Controllables: FACE. Watch with your playbook open and fill in the blanks. Then fill in My Baseline, your starting line, and post a photo of your Intro worksheet in the Intro thread. Week 1 unlocks the moment your Baseline arrives.

The C in CPR. Catch your Automatic Negative Thoughts, name their seven disguises, and reset with Circle Breathing (in 4, hold 2, out 6). Reps: the ANT Log, your Top 3 ANTs, one off-course catch.

Mid-round CPR: catch it, name it, refocus. The Circle of Control (FACE lives inside it), race-car eyes, and your focal cues. Reps: the Distortion Tracker and three refocus reps.

The goal was never calm. Name it and rate it, IZOF, the Energy Dial, and sliding nervous sideways into ready. Reps: dial logs, reframe reps, and your First-Tee Reset.

The engine of the program: your full CPR on paper. Seven steps: Catch (1-3), Probe (4-5), Replace (6), proof (7). Watch your own anxiety number drop.

Your Replace move, shrunk to shot speed. Target-not-threat, your Cue Card, and Seligman's 3 P's for talking to yourself after a mistake.

Confidence on demand: the Booth (your alter-ego), anchoring, and imagery. Plus the Midpoint Pulse: re-rate your six baseline numbers at halfway.

You met FACE in the Intro. This week you score it: the Mental Scorecard, the 4 types of focus, and the narrow-external exit from the anxiety trap.

Fifteen minutes of swinging; train the other three hours and forty-five. Your pre-shot routine, the Squeeze, "That's over," WIN, and a WOOP goal.

Exposure I. Avoidance feeds anxiety; habituation shrinks it. Build your Fear Ladder, climb the bottom two rungs, and pack self-compassion for the climb. The Stop Rule applies.

Exposure II. Behavioral experiments: predict, test, compare. The routine vs. no-routine test, a higher rung, and pressure on purpose. Your data beats your fear.

The finger trap: fighting the feeling tightens its grip. Acceptance, Be Where Your Feet Are, reversing learned helplessness, and your Bad-Hole Recovery ritual.

Graduation. Know your early warning signs, build your one-page Pressure Playbook, write your If/Then plans, and re-rate your Baseline: then vs. now.

The Mental Performance Playbook is your guide to building the mindset skills every athlete needs to perform at their best. This playbook gives you practical tools and step-by-step strategies to elevate your mind and your performance. Whether you’re chasing a championship or your personal best, MPGA will help you develop the mental edge to succeed in sport and in life.

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