Congratulations on reaching this significant milestone! We are halfway through the KOHR Winter Program, and it’s time to pause, reflect, and celebrate the journey we’ve embarked on together. The dedication and enthusiasm you’ve shown in pursuing excellence in golf and personal development are truly commendable. Let’s take a moment to review the ground we’ve covered and prepare for the exciting path that lies ahead.


A Journey Through Excellence


Our program has delved into key areas that are foundational not just to your success on the golf course but also to your growth as individuals. We’ve explored the 9 Psychological Characteristics of Developing Excellence (PCDEs) a framework that underpins the mental and emotional attributes of successful athletes. Understanding and integrating these characteristics can significantly enhance your approach to training and competition.

Short and long-term goal setting has been another pillar of our program. This process has equipped you with the tools to map out your golf aspirations, breaking them down into manageable practice milestones and daily habits. We also want to remember our internal motivators and prepare for adversity as we strive towards our HUGE long term life goals.


The exploration of Happiness has offered us insights into the intricate balance between pursuing our passions and maintaining well-being. Recognizing the importance of happiness in achieving peak performance has been enlightening, reminding us that success is not just about the accolades but also about the joy and fulfillment that come with it.


Reflecting and Applying Our Learning


Before we transition to focusing on your pre-shot routine and emotional regulation on the golf course, we encourage you to engage in a thoughtful review of what we’ve learned so far. Take some time to revisit your ‘TEAM PROCESS’ notebooks and identify one key takeaway from each session that you’ve started to apply or plan to integrate into your practice, competitions, or life.

Critical review and self-reflection are vital components of learning. As you sift through the concepts and strategies we’ve discussed, consider what resonates most with you and how you can tailor these insights to suit your unique needs and circumstances.


Embracing ChatGPT as a Learning Tool


This week, we’re introducing a new dimension to our learning experience by leveraging ChatGPT as our guide and teacher. This innovative tool offers a unique opportunity to enhance our critical thinking and questioning skills. Based on insights from an education evangelist at Google, I believe that ChatGPT can play a significant role in supporting a student’s learning journey.

That is why in this weeks session our ‘guest coach’ was ChatGPT. We posed questions and critically evaluated the answers that the KOHR’s first ever AI coach threw our way on the topics we’ve covered or the ones student’s will explore in the coming weeks. ChatGPT can help us review our learnings, clarify doubts, and prepare us for the challenges and opportunities that lie ahead, while encouraging critical thinking and encouraging informative lines of questioning from a student.


Looking Forward

As we gear up for the second half of our program, let’s approach it with the same vigor and enthusiasm we’ve shown so far. The skills and strategies awaiting us, including mastering your pre-shot routine and honing emotional regulation on the course, are critical to elevating you and your game to the next level.

Remember, the journey to excellence is a continuous process of learning, applying, and evolving. The KOHR Winter Program is just one step in this lifelong journey. Let’s make the most of this opportunity to grow, both as golfers and as individuals.

Here’s to a successful and enlightening second half of our winter coaching program!

Click here to watch Iain deliver this session to the KOHR students

Click here to watch Iain deliver this session to the KOHR students

Dear junior athletes,

In the realm of sports, where the pressure to succeed is immense, it’s easy to fall into the trap of believing that happiness comes only after achieving success. However, Shawn Achor’s groundbreaking TED Talk, “The Science of Happiness,” offers a different perspective that could change not only how you perform but also how you experience every moment of your athletic journey.


The Happiness Advantage

Achor introduces us to the idea that happiness isn’t the outcome of success; it’s the precursor to it. This notion, deeply rooted in positive psychology, suggests that when we are positive, our brains become more engaged, creative, motivated, energetic, resilient, and productive. This is what Achor calls the “Happiness Advantage.”


A Challenge for You

As a junior athlete, you’re in a unique position to apply these principles to your training, competitions, and daily life. Here’s a challenge: for the next 21 days, commit to integrating the following five practices into your routine. These practices are designed to rewire your brain to be more positive, which, according to Achor, is the real secret to achieving and exceeding your goals.


1. Gratitude Exercises

Each day, write down three new things you’re grateful for. These can be as simple as the weather, the support of a friend, or a personal achievement. The goal is to train your brain to scan for positives instead of negatives.


2. Journaling

Every day, take a few minutes to write about one positive experience you had in the last 24 hours. This practice allows you to relive the moment, reinforcing the positive emotions and training your brain to recognize and prioritize these experiences.


3. Exercise

Physical activity is not only vital for your athletic performance but also for your mental health. Regular exercise can serve as a reminder that your behavior significantly impacts your well-being, enhancing your mood and reducing stress.


4. Meditation

In the fast-paced world of sports, finding moments of stillness can be transformative. Meditation helps focus your mind, reduces stress, and improves concentration. Even a few minutes a day can make a significant difference.


5. Random Acts of Kindness

Once a day, send an encouraging message, compliment a teammate, or help someone out. Acts of kindness boost your sense of well-being and can strengthen your relationships within your team and community.


The Outcome

By embracing these practices, you’re not just enhancing your happiness; you’re setting the stage for greater success in your athletic endeavors and beyond. This 21-day challenge is your first step towards experiencing the profound impact a positive mindset can have on your performance and life.

Remember, the goal isn’t just to become a better athlete but a happier individual. As you embark on this journey, you may find that success, in its truest form, follows naturally.

our Challenge Starts Now

We’re excited to see how these practices transform your outlook and performance. Share your experiences, insights, and progress with your teammates and coaches. Let’s cultivate a culture of positivity and excellence, one junior athlete at a time.

Here’s to your happiness and success, both on and off the field!

Take this blog as a starting point, a beacon to guide you through the next 21 days and beyond. Happiness and success are within reach, and they start with a positive mindset. Are you ready to take on the challenge?

Click here to watch Iain deliver this session to the KOHR students

Click here to book a KOHR academy try out

In the journey of life, setting long-term goals is akin to charting a course for a meaningful and fulfilling voyage. These goals act as beacons, guiding us through the complexities of life’s choices and challenges. To understand and effectively set long-term goals, it’s crucial to comprehend the concepts of outcome and process goals, as well as the dual forces of internal and external motivation.

Outcome Goals: The “What” of Aspirations

Outcome goals are the tangible, concrete objectives we aim to achieve in the long run. These are often the “what” of our aspirations – buying a house, attaining a certain position in a career, or achieving financial independence. They are the milestones that are easily quantifiable and often socially recognized.

However, outcome goals, while clear and motivating, depend significantly on external factors that may not always be in our control. This uncertainty necessitates the balance of outcome goals with process goals and a deep understanding of our motivations.

Process Goals: The “How” of Achieving Dreams

Process goals, on the other hand, are about the journey, the “how” of achieving our dreams. They involve the daily, weekly, or monthly steps we take to reach our outcome goals. This could include developing specific skills, building networks, or adopting healthy habits.

The beauty of process goals lies in their controllability. Unlike outcome goals, they are less dependent on external circumstances and more on personal efforts and persistence. By focusing on process goals, we create a roadmap that guides us towards our outcome goals, making the journey more manageable and less daunting.

Internal vs External Motivation: The “Why” Behind Goals

The driving force behind our goals can be broadly categorized into internal and external motivation. Internal motivation comes from within – it’s driven by personal values, interests, and desires for self-fulfillment. Pursuing a career because you love the work or striving to learn a new language for personal enrichment are examples of internal motivation.

External motivation, in contrast, is driven by external factors – societal expectations, rewards, recognition, or pressure. This includes pursuing a high-paying job primarily for financial security or societal status.

While both forms of motivation are valid and often intertwined, a sustainable and fulfilling goal-setting approach ideally finds a balance between the two. Over-reliance on external motivation can lead to a lack of fulfillment, burnout and dropout if those external rewards are delayed or not met. Internal motivation, rooted in personal values and passions, often leads to greater satisfaction and resilience in the face of challenges. At KOHR golf we attempt to educate and inspire students to begin to connect with their external goals for this very reason.

Integrating Outcome, Process Goals, and Motivation

The most effective long-term goal setting involves integrating outcome and process goals, fueled by a blend of internal and external motivation. This holistic approach ensures that while we strive for tangible achievements, we also find joy and fulfillment in the everyday process of working towards these goals.

For example, if your outcome goal is to become a successful entrepreneur, your process goals might include developing business skills, networking, and learning about your industry. The motivation could be a mix of internal drive (passion for your field, desire for personal growth) and external factors (financial success, recognition).


Long-term life goals are not just about the destination but also about the journey. By understanding and balancing outcome and process goals, and recognizing the sources of our motivation, we can set a course for a life that is not only successful by external standards but also deeply fulfilling on a personal level. Remember, the most rewarding goals are those that resonate with both our inner desires and the realities of the world we live in.

Click here to book a KOHR academy try out

Click here to watch Iain deliver this session to the KOHR students

Golf, often perceived as a sport of precision and patience, offers more than just the satisfaction of a well-struck drive or a perfectly read putt. For junior golfers, especially those at a golf academy, the journey through the sport involves a meticulous blend of outcome, performance, and process goals. Understanding and integrating these goals is essential for their growth, both on and off the course.

Outcome Goals: Eyeing the Prize

Outcome goals are the most visible and often the most celebrated aspect of any sport. For junior golfers, these revolve around winning tournaments, achieving a certain rank, or getting selected for a higher-level competition. While these goals are important, they are, by nature, focused on end results which are often beyond the immediate control of the player. For instance, a junior golfer might aim to win a regional championship or earn a spot in a national level junior team.

It’s crucial, however, to balance outcome goals with the understanding that golf is unpredictable, and many external factors can influence these results. Therefore, while setting these goals, it is vital to emphasize the importance of sportsmanship, dealing with both success and failure gracefully, and understanding that outcome goals are milestones in a much longer journey.

Performance Goals: Measuring Personal Bests

Performance goals, on the other hand, are more individualized and focus on improving personal statistics or skills. These are critical in a junior golfer’s development as they shift the focus from external outcomes to personal growth. Performance goals can include improving the driving distance, increasing the putting accuracy, or lowering the handicap.

By setting performance goals, junior golfers can track their progress in a tangible way. These goals offer a clear path for improvement and are largely within the golfer’s control. For example, a junior golfer might set a performance goal to consistently hit over 60% of greens in regulation over a season or to reduce their average number of putts per round. Some of our more advanced students will be given a stats program so they can utilize performance goals to a higher level with more effective data points. 

Process Goals: Building the Foundation

Arguably the most important, yet often overlooked, are process goals. These goals focus on the specific actions and behaviors that underpin both performance and outcome achievements. Process goals in golf might include maintaining a consistent pre-shot routine, adhering to a structured practice schedule, or working on mental resilience.

For a junior golfer, process goals lay the foundation for long-term development. Unlike outcome and performance goals, process goals are entirely within the control of the player and can be practiced and perfected regardless of external conditions or competition. A process orientated child is like to be a happier and more relaxed child, ironically an outcome all parents would desire for their children. 

Integrating Goals in the Academy Curriculum

At KOHR golf academy, the key to success lies in a holistic approach to goal setting as coaches guide young golfers to set goals beyond outcomes. While outcome goals can contribute to a motivation and performance goals track their progress, it’s the process goals that build the habits and skills necessary for long-term success in the sport and beyond. 

Moreover, integrating these goals into the academy’s curriculum can foster a positive and growth-oriented environment. Regular assessments, personalized coaching plans, and an emphasis on incremental improvement can help junior golfers see the value in every shot they take, every round they play, and every tournament they compete in.


In conclusion, the journey of a junior golfer is much more than just chasing trophies. It’s about setting a variety of goals that together shape a well-rounded, resilient, and skilled athlete. By balancing outcome, performance, and process goals, a junior golf academy not only prepares its students for the challenges of the sport but also instills life lessons of dedication, persistence, and personal excellence. The greens and fairways are not just playing fields; they are classrooms where the next generation of golfers learns to aim high, measure progress, and cherish the process.

Click here to book a KOHR academy try out

Click here to watch Iain deliver this session to the KOHR students

In the realm of junior golf, talent is often viewed as a blend of natural ability and physical prowess. However, at KOHR Golf Academy, we embrace a broader perspective. We recognize that the journey to becoming a college golfer encompasses not just physical skills but also a strong mental game. This blog post delves into the 9 essential Psychological Characteristics of Developing Excellence (PCDEs) that are the building blocks that support promising young golfers becoming college commits. 

Commitment: The Cornerstone of Success

Commitment in golf means more than just regular practice. It’s about a dedicated mindset, where young athletes are willing to prioritize their training and make sacrifices. This commitment is what separates those who play golf and those who excel at it.

Coping with Pressure: Staying Cool Under Par

Golf is as much a mental game as it is a physical one. Our academy focuses on teaching juniors how to maintain their composure, especially in high-pressure situations like tournaments. Coping strategies are integral to ensuring that when the stakes are high, our young golfers can deal with adversity and deliver their best shots.

Focus and Distraction Control: The Art of Concentration

A key skill we nurture is the ability to focus amidst the myriad distractions on the course. Whether it’s the crowd, weather, or competition, learning to control distractions helps our junior golfers stay centered on every swing.

Goal-Setting: Charting the Course to Success

We encourage our young athletes to set clear goals in a structure fashion. This practice not only keeps them motivated but also provides a roadmap for their development, helping them remain motivated and relaxed on their golfing journey. 

Imagery: Visualizing Victory

Mental visualization is a powerful tool. By imagining themselves dealing with adversity as well as picturing success, our juniors enhance their confidence and readiness for actual play. It’s about seeing success before it happens.

Planning and Organizational Skills: Strategic Play

Golf is a game of strategy. Our training includes helping golfers plan their training schedules effectively, manage their time, and approach each game with a tactical mindset.

Quality Practice: Beyond the Driving Range

At our academy, practice is not just about quantity; it’s about quality. We emphasize deliberate practice – focused, purposeful, and designed to improve specific aspects of their game. The goal of golf practice is not to get hold of a feeling and keep it, it’s to lose the feeling and learn to recall it. 

Realistic Performance Evaluations: Understanding One’s Game

Self-assessment is crucial. We teach our juniors to objectively analyze their performance, celebrate their strengths, and recognize areas for growth. 

Self-Awareness: Knowing the Golfer Within

Understanding one’s mental and emotional state is crucial in golf. Our coaching includes helping young golfers become aware of their thoughts and feelings and how these impact their performance.

Conclusion: PDCE’s the foundation to habits of excellence

At KOHR Golf Academy, we believe in nurturing well-rounded athletes. By integrating these psychological skills into our training regime, we aim not just to develop elite golfers but also resilient, adaptable individuals who are prepared for the challenges of competitive sports. 

Click here to book a KOHR academy try out

To view a KOHR academy mental session click here

While many golf enthusiasts view winter as a prime opportunity to refine their swing mechanics, it’s essential to recognize that simply hitting balls into a net won’t translate those changes to the golf course. To ensure that your winter training pays off and elevates your game, follow these five key principles:

1. Prioritize Physical Conditioning:

Invest time in the gym to prepare your body for golf. Often, golfers attempt swing changes that their bodies cannot accommodate due to lacking mobility, stability, or flexibility. Focusing on golf-specific exercises will condition your body for more effective swings.

2. Diversify Your Practice:

Avoid becoming too inwardly focused on the club’s movement around your body. Golfers are athletes, and the game demands athleticism. Incorporate game-like drills into your indoor practice routine. Try a 6-ball game, where you aim to hit specific parts of the clubface, varying the height of the tee to challenge your skills.

3. Embrace Task Variety:
Golf practice isn’t about holding onto one feeling but learning to adapt and recall different sensations. Change your practice tasks every 5-10 shots. Having multiple tasks in a session will reinforce your learning better than monotonous ball striking.

4. Seek Professional Guidance:

Avoid relying solely on internet advice. Invest in sessions with a PGA pro who can provide personalized guidance. They will explain what you need to work on, how to do it effectively, and why it matters for your game. Steer clear of quick fixes that prioritize social media likes over your golfing needs.

5. Make It Enjoyable and Journal:

Before each practice session, set clear goals (your “PAR! PLAN”). Document your progress and thoughts as you practice (“ACT”). Afterward, reflect on your performance and use these reflections to plan your next session. This journaling process can be fulfilling and make your winter practice more enjoyable.

If you’re looking for expert guidance in your winter practice, consider visiting KOHR Golf’s state-of-the-art indoor facility. Our team of world-class coaches can assist you in implementing these steps, ensuring your game is primed for success come spring.

Click here to book a golf fitness session or golf lesson.

Iain Highfield, recently voted the number one golf coach by Golf Digest in Massachusetts, offers a wealth of valuable golf insights. To explore more of Iain’s work, check out his selection of free ebooks or his Amazon best-selling book on golf practice. Click here.

Click here to book a KOHR academy try out