Perform Under Pressure
Let’s be real—pressure is part of competitive bowling. But how would you rate your ability to handle it? If you feel like pressure negatively impacts your game, then it’s time to dig deeper and understand what pressure is and how you can manage it effectively.
Pressure happens when you feel the need to perform at a high level because the stakes feel meaningful. When you believe the outcome will have significant consequences, that’s when the pressure rises. Imagine being up against your biggest rival in the final frames, with the chance to win a tournament on the line. Those moments create high-stakes situations, and if you let them get to you, they can quickly feel overwhelming.
To perform well under pressure, keep it manageable. Here’s how:
To perform well under pressure, keep it manageable. Here’s how:
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Check Your Expectations – Be mindful of what expectations you’re carrying. Set realistic goals and let go of excessive pressure.
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Focus on the Present – Concentrate on one shot at a time. Stay fully engaged in each shot and let go of what’s beyond your control.
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Reset Between Frames – After each shot, take a breath, reset, and approach the next frame with a fresh mindset.
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Reframe Challenges – Instead of fearing high-stakes moments, see them as chances to grow your mental game.
Pressure doesn’t have to hurt your performance. With the right mindset, you can handle high-stakes frames with confidence and composure. So next time you’re under pressure, breathe, reset, and focus on the shot in front of you.
Relaxation & Freedom
In competitive bowling, feeling relaxed and free can make all the difference. Tension leads to overthinking and self-doubt, while a calm mindset allows your body to perform smoothly, letting your muscle memory take over.
A relaxed approach doesn’t mean less focus; it means removing mental clutter and trusting your game. When you bowl with freedom, you’re not trying “not to mess up”—you’re letting yourself play without fear, which leads to better shots.
Quick Techniques for Staying Relaxed
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Breathing Exercises: Deep breaths before each shot can lower your heart rate and refocus your mind.
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Visualization: Picture yourself making a great shot to build confidence and reduce anxiety.
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Positive Self-Talk: Replace “Don’t miss” with “Trust this shot” to create a supportive mindset.
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Routine: A consistent pre-shot routine helps center you, making it easier to bowl without hesitation.
Rigid expectations can increase pressure. Instead, focus on small, process-based goals like smooth releases and consistent follow-throughs. These simple goals help you bowl freely without the burden of perfection.
Relaxation and freedom are essential to performing your best. Use breathing, visualization, positive self-talk, and routines to stay calm, and keep your focus on process, not perfection. The more relaxed and free you feel, the better your game will flow.
Falling Out of Love with Bowling
We all know the feeling: the game that once brought us so much joy suddenly feels like a chore. That’s exactly what happened to Tom, who found himself stuck in a bowling slump that drained the enjoyment out of every game.
For months, Tom struggled on the lanes. His shots were inconsistent, his spares elusive, and every frame felt like a battle. The frustration built up until one day, after yet another league outing, Tom decided to put his bowling ball away. He wasn’t sure if he would ever pick it up again.
But deep down, Tom knew he still loved bowling. He just needed to find that spark again. So, instead of quitting entirely, he took a different approach. He went back to basics.
Tom started with something simple: journaling. He began writing down his thoughts after each game—not just about his performance, but about how he felt before, during, and after he played. He noted what made him happy, what frustrated him, and what he missed about the sport. It wasn’t about scores or stats, but about reconnecting with why he started bowling in the first place.
Slowly, Tom began to see patterns in his writing. He realized that the pressure he put on himself to perform was overshadowing his love for the game. He remembered the thrill of a perfect strike, the satisfaction of a clean spare, and the camaraderie with fellow bowlers.
Armed with these insights, Tom made some changes. He started focusing less on his score and more on the experience of playing. He practiced with purpose but didn’t overthink his technique. He even took a few lessons to refine his fundamentals, approaching them with the curiosity of a beginner.
And gradually, the slump lifted. Tom’s game improved—not because he was chasing a perfect score, but because he was enjoying himself again. The passion was back, and with it, his performance naturally followed.
Tom’s story is a reminder that sometimes, the best way to move forward is to take a step back. By reconnecting with the simple joys of bowling, he found his way out of the slump and rediscovered why he loves the game. So, the next time you find yourself frustrated on the lanes, take a moment to remember why you started bowling.
How Many Times Have You Failed?
As a player and coach, I’ve seen and experienced it all – great and poor shots, stellar league nights and awful results at league, leaving a tournament as the champion and also leaving a tournament wondering if I knew how to compete, a gutter ball on national television, and everything in between. Bowling is a journey filled with highs and lows. To play any game, you have to start. To win, you need to keep going. If you want to make your dreams come true, get ready for the long game.
Failure and adversity are part of this journey. As we have discussed in previous WTD's, They are not roadblocks but stepping stones to success. Life isn't a one-and-done deal. You’ve got to work for what you want. Think about the game Angry Birds. Rovio, the brand that created it, launched 51 unsuccessful games before they developed the hit. Or consider The Avengers star Mark Ruffalo, who auditioned nearly 600 times before landing his first role. Even the legendary Babe Ruth struck out 1,330 times. James Dyson, the inventor of the Dyson vacuum, created 5,127 prototypes before perfecting his design. And Picasso? He produced over 50,000 works of art, yet only about 100 are widely recognized as masterpieces.
These examples show that success is a numbers game. The more you try, the more likely you are to succeed. The same applies to bowling. You need to embrace each shot, each event, as an opportunity to learn and grow. Failure is not a setback; it's a setup for a comeback.
So, think about what you really want to achieve in bowling. What’s the one thing you’re aiming for in this phase of your bowling career? Haven’t hit that goal yet? Perfect. You’re on the right path. Every missed pin, every tough game, is bringing you closer to success.
Remember, it’s not about avoiding failure; it’s about using it as a tool for growth. Embrace the journey, stay persistent, and keep enjoying every moment. Your success story is being written, one shot at a time.
Your Top 10
For those who have grown up believing that focusing on your mistakes and imperfections is the key to success, it’s time to rethink that approach. How well is this mindset working for you? Are you gaining confidence daily, regardless of setbacks? To borrow from Bob Rotella’s book, Your 15th Club, "Is your present way of thinking consistent with the level of success you’d like to achieve? Does it help you discover how good you could be? And do you dare to change it?" Let’s take that dare! Start managing your memories and depositing as much ‘confidence’ as possible into your mental bank account.
EXERCISE: YOUR TOP TEN
One of my favorite exercises from this chapter is called “Your Top Ten.” Here’s how it works:
- Grab a Piece of Paper: Put your name at the top.
- Write Down Your Top Ten: List the ten things you’re most proud of in your bowling career.
- Polish Those Jewels: Reflect on these memories, and let their brilliance inspire you.
- Set Your Next Big Goal: Write down your next major goal at the bottom of the page. Visualize how your past successes can fuel your future achievements.
- Display Your Hero Bars: Put this list somewhere you can see it every day to keep you motivated and focused.
This exercise isn’t just a mental boost; it’s a powerful reminder of your capabilities and potential. When you feel inspired, go ahead and complete this exercise. If you don’t feel inspired, that’s all the more reason to do it now!
Start building your mental bank account today and watch your confidence—and your bowling performance—soar.
Enhance Your Bowling Performance with Nightly Affirmations
End your day by writing three affirmations in your bowling journal at least three times for each affirmation. If you're serious about winning your first bowling event, reaching a goal, etc. in bowling, devote just five minutes before bed to this practice.
As you write each affirmation, feel the internal strength it brings. If you’re affirming a skill or action (e.g., "My release is smooth and consistent"), visualize yourself performing it. If you’re affirming an outcome (e.g., "I am a tournament champion"), feel the sense of accomplishment that outcome would bring.
Making the last thoughts of your day personal, positive, and powerful gives your subconscious mind useful material to process while you sleep, free from conscious interference. You might even find that ending your day with these positive feelings promotes a more peaceful sleep.
Tips for Effective Affirmations:
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Personal: Use "I..." statements.
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Positive: Focus on what you want to achieve.
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Present: State them as if they are happening now.
Try it tonight and see how it can boost your confidence and performance on the lanes!
How To Take Control Of Your Own Improvement
Have you ever noticed how the best players seem to act the same no matter what event they're in, or how important the game is? That's most likely because they have trained themselves to have a process to go through, no matter what.
They are confident and can adapt to any new situation. That's because they've had a set process for more than just this tournament. They didn't just show up and try something new. They've been doing the same thing for weeks or months now. Maybe even years.
They have a routine they go through before and after the bowling competition. They have a set warm-up routine that is purposefully planned out. They have a pre-shot routine that they do before every shot, and a post-shot routine as well. And they have an intentional way to evaluate their bowling and analyze their competitions, and use that info to prepare for the next one.
So what could your routines look like? Something I've been introducing to my players is a cyclical process that helps them analyze their last performance, prepare for their next performance, perform, evaluate their performance, and then start that cycle over again. If you're always analyzing, preparing, performing, and evaluating, even if it's small 5 minute versions of each, you will never let something get you down, you will always be going forward not backward, and even when you start to slide backward you see it happening and can adjust as you go.
And then within each of those separate parts of the cycle is what is unique to you. And that's what the best players have done. They've implemented their own cyclical process to always be moving forward and improving.
Your progress doesn't have to be blind luck. You can take control of your journey of improvement.
Do what the best players do to Win the Day!
Do what the best players do to Win the Day!
Performance State
Research in the field of Sports Psychology indicates that there are 4 types of “Performance State” which refer to how we feel during a bowling performance and our level of engagement in the task (the task is to make each shot as best we can).
Types 1 and 2 are Optimal Performance States and Types 3 and 4 are Sub-optimal Performance States. I’m sure you have experienced and can relate to each one.
Performance State 1 (Optimal): The Flow State
This performance state is where everything “flows” and is the highest possible performance state. There is no inner critic or doubt, you feel good and engagement with the task is highest. Because you are immersed in the present moment and what you are doing and experiencing, you don’t realize you’re in flow until the end of the bowling competition. You’re “letting it happen” rather than “making it happen”.
Performance State 2 (Optimal): The Clutch State
This performance state is positive, but it requires more effort to stay optimal. In this state you are “making it happen” with conscious effort, rather than it flowing unconsciously as you are in PS1. You might be needing more use of controllers such as Self Talk to keep you motivated and focused on the tasks at hand.
Performance State 3 (Sub-Optimal): Overthinking State
This performance state is characterized by overthinking about things that are irrelevant to the execution of the task (each shot). You might be overly concerned about what could go wrong, how you look or others, or unhelpful thoughts that are not going to help you bowl well. It’s an unpleasant state that requires a lot of effort and mental energy. At this point, you’re feeling threatened rather than challenged. When we are in this performance state, the aim should be to guide yourself into Performance State 2.
Performance State 4 (Sub-Optimal): Giving Up State
Type 4: This is when the player has withdrawn from the task completely and is no longer putting in any effort. Due to poor performance, the goal becomes getting the task over and done with, rather than being successful at it. There is no longer any enjoyment in what they are doing.
Your best performances are going to come in Performance States 1 and 2. Since it’s still unclear about how we can consistently get into The Flow State (PS1), Performance State 2 is the one that we have the most control in reaching and hence what the goal should be for a bowling competition and practice session. Once we are in PS2, we are in a better state to move into Flow or PS1.
Compete in Type 1 and/or Type 2 To Win The Day!
The Importance Of Positive Self Talk
Today, let’s talk about a topic that doesn’t get enough attention when it comes to bowling performance: positive self-talk. The inner dialogue that’s going on all the time in our head is THE most important thing we have going on. How we talk to ourselves is a huge part of creating a powerful self-image, which leads to way more confidence.
It’s a simple truth: What we think, we become. That is why it’s crucial for athletes to take control and feed their mind positive thoughts with their self-talk.
As Shad Helmstetter says in his great book ‘What To Say When You Talk To Yourself’, “The brain simply believes what you tell it most. And what you tell it about you it will create. It has no choice.”
Having positive self-talk as a tool in your toolbox will help you manage the adversity that we all experience. Confident bowlers know this so they make sure to consistently have strong, positive thoughts and dialogue running through their head.
More often than not, when the level of competition is close, the difference between success and failure comes down to what's going on inside our heads. The best part about it is that the way we talk to ourselves is 100% in our control and something every bowler (regardless of skill level) should strive to be excellent with.
Here are a few reasons why positive self-talk is so important:
1. It helps you stay focused and motivated: When you're facing a tough challenge, it's easy to get overwhelmed and lose focus. But by using positive self-talk, you can remind yourself of your strengths and capabilities. This can help you stay motivated and focused on the task at hand.
2. It boosts confidence: All bowlers know that confidence is crucial. When you believe in yourself, you're more likely to take risks, push yourself harder, and perform at your best. Positive self-talk can help boost your confidence by reminding you of who you are at your best and what you are truly capable of.
3. It improves your mindset: Bowlers who use positive self-talk are more likely to have a growth mindset. This means that they see challenges as opportunities for growth, rather than obstacles holding them back. By adopting a growth mindset, you're more likely to bounce back from setbacks and continue to improve.
4. It reduces stress and anxiety: Bowling can be stressful, especially when you're competing at a high level. But by using positive self-talk, you can reduce stress and anxiety by reminding yourself that you can respond powerfully to anything that happens to you, on or off the lanes.
So, how can you incorporate positive self-talk into your routine? Start by building awareness, especially around your negative self-talk patterns. When things aren't going good for you, how do you talk to yourself? Once you've identified those patterns, replace them with positive affirmations.
For example, instead of saying "I can't do this," say "I've done this before, I can do it again." Or instead of saying "I hope I make a good shot," say "I've got this". "I'm ready for anything. Win this shot."
Remember, positive self-talk isn't about ignoring your weaknesses or pretending that everything is perfect. It's about acknowledging your strengths and using them to overcome your challenges.
Just like any other skill that you want to develop, it takes consistent reps. By incorporating positive self-talk into your routine, you WILL improve your mental game and you WILL put yourself in a much better position to succeed on a consistent basis.
Positive Self-Talk To Win Your Day!
Being Comfortable With Your Game
What does it mean to be comfortable with your bowling game? You can view "comfort" in two ways.
One way to view comfort is the acceptance of the status quo. In that sense, bowlers train within a comfort zone impeding progress. To grow as a bowler, you should push past comfort and challenge yourself.
The phrase "getting comfortable with being uncomfortable" is often associated with the "push your limits" mindset.
Also, you can view "comfort" through a different lens, such as being comfortable with the variety of challenges in the sport of bowling, being comfortable implementing new skills or tools in bowling competitions, or being comfortable bowling against top players.
In this view, feeling comfortable builds CONFIDENCE and TRUST in your game.
What impedes feeling confident and trusting your game?
High Expectations - When expectations are high, you will often feel that you need to be perfect to meet or exceed those expectations. These bowlers heap an extraordinary amount of pressure on themselves and constantly battle with anxiety. I see this a lot with bowlers who have a big event coming up (league, tournament, etc.).
Comparison to Other Bowlers - When you constantly use other bowlers to gauge your abilities, you will feel you don't measure up or lack the ability to perform at a high level. Many of these bowlers develop less joy and/or stop bowling permanently.
Persistent Fear - Fear halts progress. When you give in to fear, such as fear of embarrassment, fear of making mistakes, fear of failure, or fear that you lack ability or talent, you will hold back in training, bowl cautiously, consistently underperform and fall short of your bowling goals.
Become Comfortable With Your Game To Win The Day!
Become Comfortable With Your Game To Win The Day!