Quieting the Golf Gremlin: Empowering Women to Play Their Best Golf
By AWGN Member and Guest Writer Tracy Tresidder
Golf is a game of precision, patience, and perseverance. For women, the challenges of the course often extend beyond the physical and technical aspects of the sport. There is a quieter, more persistent opponent many female golfers face: the Inner Critic, or as I like to call it, the Golf Gremlin. This internal voice can sabotage performance, erode confidence, and diminish the joy that golf is meant to bring. But with awareness and the right strategies, women can transform their inner dialogue and unlock their full potential on the course.
The Unique Mental Landscape for Women in Golf
While every golfer contends with nerves and mental distractions, research shows that women often experience a uniquely harsh inner dialogue. A synthesis of 71 studies by Lisa Yarnell found that women consistently report lower levels of self-compassion compared to men[1] This lack of inner kindness can have a tangible impact-especially in a sport where confidence and focus are everything. The Golf Gremlin thrives on outdated stereotypes, the pressure of performing in male-dominated environments, and internalized messages about not being “good enough”[1]
If you’ve ever caught yourself thinking, “I always mess up this shot,” or “I can’t get out of bunkers,” you’ve met your Golf Gremlin. Left unchecked, these thoughts can spiral, affecting both enjoyment and performance.
Tracy at a recent AWGN event at the spectacular New South Wales Golf Club.
Why Does This Matter?
The golf course is not just a physical landscape-it’s a mental one. For women, this landscape often includes additional rough terrain: stereotypes, biases, and the pressure to prove oneself. The Golf Gremlin feeds on these challenges, amplifying self-doubt and eroding resilience. But this inner voice is not invincible. With practice and intention, women can turn their Golf Gremlin into an Inner Golf Coach-a supportive, compassionate, and constructive guide [3]
5 Mental Strategies to Tame Your Golf Gremlin
1. Notice Your Golf Gremlin
Awareness is the first step. Pay attention to your self-talk and the physical sensations-tight shoulders, racing heart, clenched jaw-that often accompany negative thinking. Your body often signals the presence of the Gremlin before your conscious mind catches up
2. Acknowledge Without Absorbing
Rather than accepting the Gremlin’s words as truth, try saying: “I’m having the thought that I’m nervous.” This small shift creates distance between you and the thought, preventing you from spiraling into a negative narrative and keeping your mind present
3. Practice Self-Compassion
According to researcher Dr. Kristin Neff, self-compassion is a learnable skill. Speak to yourself the way you would speak to a friend. Would you call her an idiot after a missed putt? Probably not. Offer yourself encouragement instead of criticism. Treat yourself with the same kindness and understanding that you would offer a friend facing a similar challenge[2]
4. Choose Your Best Self
Before each round-or even each shot-choose two words that reflect how you want to show up. Words like calm, confident, or present can anchor your mindset. Be intentional about being that version of yourself, even if just for the next five minutes.[3]
5. Create a Positive Pre-Shot Routine
Incorporate visualization and self-assurance into your pre-shot routine. Replace the Gremlin’s commentary with focused intention. See the shot you want to hit, breathe deeply, and swing from a place of trust-not tension. This routine helps shift your focus from what could go wrong to what you want to achieve.
Golf, Mind, Play written by Tracy Tresidder is a game changer for golfers.
More Than a Game: Reclaiming Joy and Confidence
Overthinking is a common hazard in golf, but when paired with a relentless inner critic, it becomes a serious handicap. Your thoughts should work for you, not against you. Quieting the Golf Gremlin is not just about better scores-it’s about reclaiming your joy and confidence on the course. Every time you step onto the course, you have the opportunity to silence the critic, strengthen your focus, and nurture your inner coach. [4]
Women may face unique challenges in golf, but they also possess a unique strength: the ability to transform the narrative. You are not just playing a game; you are shaping a mindset. So, next time your Golf Gremlin tries to take over, pause and remember: your best game begins not with a perfect swing, but with a kind and focused mind.
Golf is as much a mental game as it is a physical one. Cultivating a positive and self-compassionate mindset is vital for achieving peak performance. While women may encounter unique challenges on the golf course, the power to overcome them lies within. [2]
Final Thoughts
Golf offers women not only the thrill of competition but also a powerful opportunity for personal growth. By quieting the Golf Gremlin and nurturing self-compassion, women can play their best game-on and off the course. Let’s celebrate every confident swing, every moment of resilience, and every woman who chooses to show up as her best self.
About the Author
Tracy Tresidder, M.Ed, MCC, is an ICF Master Certified Coach, author, and two-time Ladies Club Champion. With over 8,000 coaching hours and five holes-in-one to her name, she brings unmatched expertise in golf psychology, leadership, and personal development. Tracy’s passion is helping women in the areas of leadership in the workplace and on the golf course. Mastering their mental game to increase their confidence both at work and on the golf course and lower their handicap and rediscover the joy of golf-one confident swing at a time.
Yarnell, Lisa & Neff, Kristin & Davidson, Oliver & Mullarkey, Michael. (2019). Gender Differences in Self-Compassion: Examining the Role of Gender Role Orientation. Mindfulness. 10. 10.1007/s12671-018-1066-1.
Kuchar, A. L., Neff, K. D. & Mosewich, A. D. (2023). Resilience and Enhancement in Sport, Exercise, & Training (RESET): A Brief Self-Compassion Intervention with NCAA Student- Athletes. Psychology of Sport and Exercise. DOI: 10.1016/j.psychsport.2023.102426
Tresidder, T. (2012) Golf Mind Play: Outsmarting your brain to play your best golf. Ingram publishers
Tresidder, T. (2014) Mind Play for Match Play: Outsmarting your brain and your opponent in head-to-head golf. Ingram publishers