Kira's 90-Day Golf Challenge - Coaching Workbook

How to Use This Workbook

Read the Coaching

Each day has a short coaching lesson about mental game, focus, or pressure management. Read it first thing.

Do Your Practice Routine

Follow the specific practice routine for that day. Check off each step as you complete it. This is the work that matters.

Track Your Golf

Log your score, focus rating, and what you learned. This data shows your progress over 90 days.

Reflect Honestly

Answer the reflection question. This is where you build self-awareness and discover patterns.

The Real Work

This workbook is your coach. But you have to do the work. 90 days of consistent practice. 90 days of honest tracking. That's how champions are built.

Day 1

Phase 1: Foundation

Understanding Focus

Today's Coaching: What is Focus?

Focus isn't just "pay attention." It's the ability to choose what to think about, even under pressure.

Right now, your brain is pulled in 100 directions. Phone. Friends. Score. Pressure. But champions have ONE thing they think about at a time.

Today's challenge: Pick one shot during your round where you completely focused on just that shot.

Focus = choosing one thing to think about

Today's Practice Routine

Warm-up (5 min): Hit 5 balls on the range. Before each shot, say out loud: "This shot only."

Short game (15 min): Chip shots. Same thing: "This shot only." Focus only on that one chip.

Play 9 holes: Keep it light. Just notice when you're focused vs distracted. Don't judge yourself.

Cool down (5 min): Think about one shot where you nailed the focus. Hold that feeling.

Today's Tracking

Your Score (9 holes)

Focus Rating (1-10)

Best Focus Moment (describe the shot)

Today's Reflection

When you said "This shot only," did your brain actually believe it? What got in the way?

Day 2

Phase 1: Foundation

Understanding Focus (Continued)

Today's Coaching: Your Focus Enemies

Yesterday you noticed where focus breaks. Today we're naming those enemies.

Common focus killers:

• Thinking about the score ("If I make this, I'll be +2")

• Comparing to others ("Did that kid shoot better?")

• Fear of failure ("Don't mess this up")

• Phone/distractions

Notice: they're all about PAST or FUTURE. Real focus is always NOW.

Focus is NOW. Distractions pull you to past/future.

Today's Practice Routine

Setup (5 min): Before practice, write down your top 2 focus enemies from yesterday.

Short game (20 min): Every shot, notice: "Am I in NOW or in PAST/FUTURE?" Don't fix it. Just notice.

Play 9 holes: When you catch yourself leaving NOW, say "Back to now" and refocus.

Today's Tracking

Your Score (9 holes)

Focus Rating (1-10)

Times I caught myself leaving NOW

Today's Reflection

What pulls you away from NOW the most? Score anxiety? Other golfers? Your own expectations?

Kira's 90-DayGolf Challenge

How to Use This Workbook

Read the Coaching

Do Your Practice Routine

Track Your Golf

Reflect Honestly

The Real Work

Day 1

Today's Coaching: What is Focus?

Today's Practice Routine

Today's Tracking

Today's Reflection

Day 2

Today's Coaching: Your Focus Enemies

Today's Practice Routine

Today's Tracking

Today's Reflection

Kira's 90-Day
Golf Challenge