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3 Essentials to Breaking A Habit



You’re reading this article because you play golf and have spent various periods of time working on a shot or a part of the swing that you want to improve. You remember when somewhere along the road you hit a rough patch where you weren’t playing as well, and your ball flight was unpredictable. It’s happened to you, it’s happened to me, it’s happened to Tiger Woods.

And to fix the problem, you’ve gone back to the range to figure out what’s going wrong. Maybe you checked out this website for tips, or taken a lesson. And somewhere during that period you figured out the solution and then said, “Eureka! I’ve solved it! Now all I have to do is repeat this over and over until it sticks.”

Kind of.

I know what you’re thinking, “How could that be wrong? Why would repeating the new move be the wrong thing to do if it’s what my swing is missing?” And I understand why you may think this way. Nearly everyone thinks this way and because of this, golfers don’t improve as well or as a quickly as they could be. If you create a habit through repetition, why wouldn’t repetition be the solution to change it?

But how we overcome bad habits isn’t as simple as just repeating the motion in the way we want it to be. The complete answer is complicated and through a lot of scientific evidence over the past 50 years, we know that simply repeating a movement over and over isn’t the full story. But in sticking with the topic here, let’s look solely at what you need to know if you’re trying to break a habit.

A critical element to include in your quest to break a pesky habit is to create a new one that is stronger than the existing one. Officially, there isn’t really such a thing as “breaking a habit,” because a memory of what you learned doesn’t just go away. You can only create a new one that is stronger than the old one. And the old ones are typically stronger than the new ones.

This makes sense if you think about how much easier it is for golfers who learned as a kid. They have great habits that they don’t have to think about anymore. But if you have a bad habit from when you were a kid that you’d like to change in your mid-40s, then it will take some time.

How do you create a new habit to take over the old one? Here are three keys to your success:

  1.  Know when you’re doing it right or not. Find ways to know how the new movement feels so that you can stay alert to your body drifting back to the old ways. You do this by setting up a practice station with implements to give you a signal if you, say, swing too much from the inside. If you feel comfortable, then you are probably doing what you always did. Making changes is UNCOMFORTABLE and it will feel awkward.
  2. Commit to the change. Changing a habit can take a lot of time if you’ve been doing something differently for a long time. For example, you probably tie your shoes without even thinking about it. Well, if you decided to change the way you tie them, you’d have to think pretty hard about what you’re doing while you’re doing it and that can really mess up the movement. If you’re on the course and you’re trying to get that new move on, there’s a good possibility that you will hit some errant shots. But you have to think about it in order to make that change. And if you don’t commit to the change and stick with it, the time it will take to see that improvement will go up. So take the time to make the new movement feel more comfortable.
  3. Practice should be hard. If you simply repeat the movement over and over mindlessly, your brain isn’t really asked to do any work. The deepest and most productive learning occurs when you are asking yourself to create the movement from “scratch.”

The classic study by Morgan and Shea in 1979 asked two groups to perform a task. One group repeated the same movement from the same place, and the other group varied the movement slightly. In practice, the group that repeated the same movement did much better. But afterwards, when tested for retention and transfer, the group that varied up the task far outperformed the other group. Since then, various versions of that same study were repeated to see what happens and each time the same answer comes up: When you adjust your practice slightly (change targets often, limit the number of balls that you hit with the same club, etc.), your brain has to reorganize more often and come up with a motor pattern. And when it has to retrieve that motor pattern from memory, that memory will be strengthened, thus increasing the ability to perform it on command.

As a bonus tip, just because you can perform the movement doesn’t mean you’ve learned it. Truly learning a new movement means that you can do it without too much thought when it counts, on the golf course.

So to be sure that you are really creating the new motor pattern that you want, have a solid plan of attack with drills and practice that give you feedback about whether you’re doing what you’re intending to do. Then commit to it. You will be doing yourself a disservice if you decide to play with your “old swing” and practice with the “new swing.” You have to be all in. And finally, respect the part about it being hard. As the saying goes, you get what you pay for. Make the most of your habit changing practice by following these steps and you will be on your way.

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Trillium Rose is a certified teaching professional and Head Director of Instruction at Woodmont Country Club in Rockville, Maryland. An innovator and life-long learner, her knowledge of teacher effectiveness, mechanics and practice training have proven highly successful. She has improved the games of over 1,000 individuals who rely on her cutting-edge expertise, and honest, straight- forward approach. Her area of expertise is in helping golfers develop their skills as quickly as possible and help them practice efficiently. She is highly skilled at designing and implementing curriculum's that develop golf athletes with targeted practice plans. She was recently honored as the 2017 Middle Atlantic PGA "Teacher of the Year," and awarded a “Best Teacher in State” distinction (ranked #3). Selected as one of “America’s Best Young Teachers” by Golf Digest, Trillium Rose's name has been synonymous with quality practice standards and trusted education.



  1. Snoopy

    Jul 1, 2016 at 4:40 pm

    I had the “luxury” of a cheap local course where I could play until dark after 5pm for $10, and most days I had the course practically to myself. I could play 5 balls at a time if I wanted. So once I got a good feel on the range, I could continue to practice it on a real golf course. I’d encourage everyone to try to find a setup like that, so you can practice as much on a golf hole as you can on the range.

    • Snoopy

      Jul 1, 2016 at 4:43 pm

      The point I forgot to make was that your brain will learn faster when there is a real consequence to your shot.

  2. Stephen Lee

    Jul 1, 2016 at 2:41 pm

    thank you for sharing this with us. one thing that was missing from my practice session was variance in the movement that i was working on. im going to implement this from now on to get the most out of my practice session!

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3 keys for getting out of bunkers with soft sand



One of the most infuriating things in golf is to land in a bunker that has too much sand, or sand with the consistency of a truckload of talcum power. Now, I am not picking on the Superintendents; they do have to add new sand from time-to-time, so no hate mail please! It’s my fault for hitting it in the bunker in the first place, and bunkers are supposed to be hazards; I know that.

The one thing we will assume for this article is that even though we are in soft sand, we will have a good lie, not a plugged or semi-plugged one. We are in a bunker that just has a bunch of sand, or it’s soft and fluffy sand. Everyone asks me what the secret is to handling these types of conditions and I’m here to help you get better.

1) Get a wedge with the correct bounce

Let’s consider that you play the same golf course every weekend, or that you mostly play on courses that have the same type of playing conditions mostly. When you have this luxury, you should have wedges that fit the conditions you tend to play. So, if you have a low bounce wedge with a sharp flange and you’re playing from bunkers with lots of sand, then you are putting yourself at a disadvantage.

Why alter your swing if the wedge you have can help you? Use a high bounce wedge (9-12 degrees of bounce) for soft sand, and a low bounce wedge (6-8 degrees) for firm sand.

2) Control your Angle of Attack 

As with most things in golf, there are always things that you must pay attention to in order for you to have the odds in your favor. Simple things such as paying attention to the lie you have can help you save shots in the rough. In bunkers, you cannot test the surface, however, you can use your feet to feel the density of the sand. Pay attention to what you feel in the balls of your feet. If you feel a ton of sand below you, then you know you will have to alter your angle of attack if you want any chance to get out of the bunker successfully.

So what do I mean by this?

The setting of your wrists has a very dynamic effect on how much the wedge digs in or skids through the sand (assuming you have an open face). When there is a surplus of sand, you will find that a steeper attack caused by the maximum cocking of your wrists makes it much easier for the wedge to work too vertical and dig too deep. When you dig too deep, you will lose control of the ball as there is too much sand between the blade and the ball — it will not spin as much and won’t have the distance control you normally have.

The secret to playing from softer sand is a longer and wider bunker swing with much less wrist-set than you would use on your stock bunker shot. This action stops the club from digging too deep and makes it easier for you to keep moving through the ball and achieving the distance you need.

3) Keep your pivot moving

It’s nearly impossible to keep the rotation of your shoulders going when you take too much sand at impact, and the ball comes up short in that situation every time. When you take less sand, you will have a much easier time keeping your pivot moving. This is the final key to good soft-sand bunker play.

You have made your longer and more shallow backswing and are returning to the ball not quite as steeply as you normally do which is good… now the only thing left to do is keep your rear shoulder rotating through impact and beyond. This action helps you to make a fuller finish, and one that does not lose too much speed when the club impacts the sand. If you dig too deep, you cannot keep the rear shoulder moving and your shots will consistently come up short.

So if you are in a bunker with new sand, or an abundance of sand, remember to change your bounce, adjust your angle of attack, and keep your pivot moving to have a fighting chance.

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WATCH: How to stop “flipping” through impact



Are you flipping through impact? In this video, I share a great drill that will help you put better pressure on the golf ball at impact. By delivering the sweet spot correctly, you’ll create a better flight and get more distance from your shots immediately.

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The Wagon Wheel Drill



For many golfers, the ability to hit shots golf ball to the target is a difficult task, especially when you take into account the rough, trees or hazards lining the hole. In this video, I share “The Wagon Wheel Drill,” a simple idea of how to practice intentionally hitting the ball left, right and on target.

Practice this and you will soon be hitting the target more often.

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19th Hole