They say every story should begin with a good hook. I begin this story, however with a bad hook; a snap hook to be precise.
For the average golfer, miss-hitting the ball most often results in a slice, which is the shape a shot takes as it goes from left to right. In this sense, I am not like your average golfer - This is not to say that I am an above average golfer either, so lets make that abundantly clear. Where most golfers struggle with slicing the ball, I am one of the golfers that struggles with the hook; a nasty, wild, and unsightly shot that moves your ball away from your intended line in a right-to-left trajectory. The hook is a thief, robbing you of precious distance, accuracy, and sanity.
If there is one thing more familiar to me on the golf course than the hook, it is the persistently constructive correction offered up by my wise friend Gale:
"Slooooww down!" Gale explains, placing thematic emphasis on the "o".
Two shots later, I hear it again:
"Slooooww down!"
Gale likes to add emphasis to his counsel by adding an additional "o" every time he has to repeat himself.
"SLOOOOOW down!"
Gale is a patient teacher.
Now, every golfer wishes they could be more consistent. The consistent golfer hits more fairways, reaches more greens, and sinks more putts. To become more consistent, golfers will work on an important skill they like to call tempo. Tempo refers to a golfers ability to apply pace, rhythm, and timing during their swing. Tempo is what I'm lacking.
The swing is one of the few things over which a golfer has complete control. Whenever the swing is unreliable, uncontrolled, or undisciplined, the game becomes unpredictable. This is the swing that Gale sees when I am playing without tempo; rushed, rigid, and unruly.
Finding my rhythm in golf requires intentional focus. I find that my tempo is at it's best when I am able to be present in the moment, aware of minor protocols like stance, grip, and clarity. Being in line with the target is one thing, but finding alignment with the mind and the body produces a higher degree of success.
Sounds so simple in doesn't it? One ought to be able to exercise complete control over basic routines and practices. However, life experience has taught me that the most basic things are derailed by the most trivial distractions. The baggage we bring to the tee box, no matter how trivial it may seem, undoubtedly influences the game that we are trying to play.
Successful daily living also requires the discipline of tempo. On any given day, life tees up opportunities whereby we can aim and engage. When taking your shot at work, school, or home, are you present? Do your thoughts wander to the dirty dishes waiting for you at home? Are you unnerved by that school assignment deadline? Does the argument from this morning gnaw at your soul?
Life demands a lot. It demands our time and our energy, and it will often steal them away from the unwitting and unaware mark. At it's worst, life becomes the ultimate pickpocket; subtle and crafty. And like any master pickpocket knows: before stealing the mark's goods, you must first steal his attention.
That which we attend to is that which we freely spend our time and energy on. When we attend to distractions, we freely spend our time and energy on distractions. We may protest, suggesting that the distraction was far too great, too crafty, or too pressing. But at the end of the day, we hold the purse strings and manage the expenditure of our attention.
By reclaiming control of our focus, we attend to the moment. Presence and rhythm guide our actions, and tempo becomes a reflection of our intentional presence. In this sense, presence creates the tempo, and tempo reinforces presence. When we lose presence, our tempo often becomes chaotic, either speeding up in anxiety or slowing down in hesitation. By bringing our attention back to the present, we can recalibrate our tempo, creating a more grounded, focused experience—whether that’s in the flow of a golf swing, the cadence of a conversation, or the steps of a task.
WHY IS BEING PRESENT SUCH A CHALLENGE?
At it's best, the task of being present feels simplistically complex. At it's worst, it feels impossibly difficult. I borrow the words from golf legend Arnold Palmer, who through his description of the game of golf, inadvertently explained the complexity of being present:
"[It] is deceptively simple and endlessly complicated; it satisfies the soul and frustrates the intellect. It is at the same time rewarding and maddening."
Why?
Perhaps the simplest explanation is this: the present moment is uncomfortable. It demands that we face ourselves as we are, without distraction. In the here and now, there are no masks, no rewrites, and no guarantees.
When we choose to dwell in the past because it is certain. To live in the past is to live with no ambiguity. When faced with the uncertainty and discomfort of the present, we may choose to retreat to the concreteness of the past. What has happened, has happened. This is true, even with a past replete with pain and trauma. We focus on the past because it is real, made tangible through our scars and our trophies.
In our fixation on the past, we deceive ourselves into the belief that its tangibility makes it more “real” than the fleeting present. In reality, the moment before us—unfolding and alive—carries far more weight than any memory.
If in the past we find certainty, the future tantalizes us with possibility. Sometimes we live in the future to find hope, living out scenarios of wealth, peace, or prosperity. Other times we seek protection in the future, looking ahead to anticipate the impact of past or current mistakes, eager to resolve what we perceive as our biggest and most pressing problems.
Optimism, hope, and planning are not inherently bad—but when they blind us to the present moment, we lose the very time we need to act on those dreams. Thich Nhat Hanh reminds us, “The present moment is the only moment available to us; it is the door to all moments.” The future is a fabrication until it becomes now.
"Every man's life lies within the present" explained Marcus Aurelius, "for the past is spent and done with, and the future is uncertain."
In prioritizing the present, we often feel intense fear that we are somehow sacrificing our vision of the future or neglecting the wisdom of the past. These moments heighten our anxiety and trigger our "hurry up" response. To overcome this response, we must understand that prioritizing the present naturally places both future and past in their proper order. Tempo aligns past, present, and future allowing us to take the lessons we've learned, apply them to the task in front of us, and propel us to the vision before us. Any other sequence breeds rumination, distraction, and regret.
PRACTICAL STRATEGIES FOR RECLAIMING FOCUS
1) Break It Down
At the start of every season, legendary basketball coach John Wooden of UCLA gathered his players, rookies and veterans, and begin their instruction with the his most famous lesson - how to tie your shoes.
Every season, Wooden broke the art of basketball down into absolute fundamentals. There was, in Wooden's estimation, a "right way" to put on ones socks and lace up ones sneakers. He demonstrated how to smooth out every wrinkle in the sock, carefully pull it over the foot, and tighten the laces properly.
These young men were considered the top athletes in the country, among them the likes of Kareem Abdul-Jabar, Bill Walton, and other legendary Fall-of-Famers. To the newcomers, this lesson must have appeared so trivial. Why waste time on something so basic?
In his wisdom, Wooden understood the peril of neglecting this simple practice. Wooden explained that blisters from improperly worn socks or loose shoes could sideline a player, and a single missed practice or game due to such an avoidable issue could make the difference between winning and losing. This seemingly trivial practice reintroduced experienced players to the a series of fundamental lessons, each building upon it's predecessors.
John Wooden turned the practice of nicely laced sneakers into a streak of ten National Championships over the span of 12 years.
Whether you are aiming for National Championships, or aiming at a productive day, breaking down larger goals into actionable bites enhances the ability to focus and improves the likelihood of success. Not only does it reduce the impacts of distraction and overload, but it facilitates momentum and helps us effectively reset when we get derailed.
2) Routine Living
As mentioned before, living in the present may feel like sacrificing the future or ignoring the past. Indeed, you must walk a fine line between looking ahead and looking in front of you. Those who fail to look ahead cannot properly aim. Those who fail to look behind cannot benefit from the lessons of the past. And those who fail to look at the task in front of them cannot adjust.
We have established that paying appropriate attention to past, present, and future is essential, but less obvious is how is it possible? We have only a limited perspective, and many of us have an even more limited attention span. How does one effectively toggle their attention adequately between, past, present and future? The answer is routine.
Effective golfer's use routine to align past, present, and future to great effect. Before stepping up to the ball, golfer's reflect on past experience—recalling lessons from practice, past shots, and technical adjustments. This reflection isn’t dwelling but rather a strategic recall of useful knowledge. As they address the ball, their focus shifts entirely to the present—feeling their grip, setting their stance, and taking a deep breath to center themselves. Finally, their routine includes a visualization of the future—the intended flight of the ball, the desired landing spot, and the outcome they hope to achieve.
Following a routine improves focus on the present moment by reducing mental clutter, minimizing decision fatigue, and creating a stable environment where attention can be fully engaged in the task at hand. When our daily actions become structured and predictable, we free up cognitive resources to be more present and intentional in each moment.
3) Selective Listening
In a world saturated with noise—social media updates, sensational news cycles, and idle chatter—our ability to listen selectively is a crucial skill for developing and maintaining focus. Few things hold more value than our attention, yet countless forces compete for it with flashy headlines and trivial distractions. Selective listening means filtering out fluff, identifying what matters, and directing focus toward those people, ideas, and tasks that enrich our lives. Just as a golfer maintains rhythm by focusing on their swing and the feel of the course rather than every noise around them, we create a steady tempo in our lives through intentional placement of our attention.
To develop this skill, start by distinguishing between what adds value to your day and what merely fills space. When engaging in conversation, focus on substance over spectacle—listen for meaning rather than mindless chatter. When consuming information, ask yourself whether it informs, inspires, or improves your perspective. If not, let it go. A steady, focused mind is not one that absorbs everything indiscriminately, but one that carefully curates its inputs. When we train ourselves to be more discerning, we gain clarity, reduce mental clutter, and stay anchored in the present moment.
Remember, that being a selective listener does not mean shutting out the world entirely. If we become too dismissive, we risk being uninformed or out of touch, missing out on vital cues that could shape our understanding of the world around us. Balance is key. In your efforts to filter distractions, remain open to perspectives that challenge you and information that broadens your awareness.
WHAT YOU STAND TO GAIN
As we develop a life governed by tempo, our daily living begins to follow a more predicable path, both balanced and efficient. When we move with a steady, intentional rhythm, we make better decisions, reduce stress, and accomplish more without feeling overwhelmed. In the end, whether we are playing the back nine or navigating the vicissitudes of life - we find more joy in the game.
John Wooden’s wisdom—“Be quick, but don’t hurry”—captures the essence of tempo. It reminds us that success comes not from frantic effort but from controlled, intentional movement. By rushing, we lose our rhythm, make careless mistakes, and allow distractions to dictate our pace. But when we move with purpose—staying focused, present, and selective about where we place our attention—we find a natural flow that leads to better decisions, better performance, and a greater sense of balance.
Maintaining tempo requires discipline, but it’s also freeing. By breaking down our focus, building steady routines, and practicing selective listening, we create space for what truly matters while filtering out the noise. Life will always be full of distractions, but we don’t have to fall victim to them. Instead, we can set our own pace, trust our process, and play the long game with confidence. Whether on the golf course or in daily life, the key is to stay present, stay intentional, and let tempo dictate our efforts.