The mental habits that win major championships

Major championships test players in ways no other tournaments can. They demand mental toughness, emotional control, and unwavering focus. Under relentless pressure and towering expectations, even the most seasoned players can unravel—but a special few rise to the occasion. And they’re the ones who walk away with the trophy.

So, what separates major champions from the rest?

I spoke with Rick Sessinghaus, a GOLF Top 100 Teacher to Watch and coach to Tour pros like Collin Morikawa, to find out. Sessinghaus is the co-founder of FlowCode, an elite mental training program designed to help athletes tap into optimal golf performance. According to him, almost every major champion shares a set of core mental habits that set them apart when the pressure’s on.

But, these habits aren’t reserved for Tour pros. With the right fundamentals and a bit of practice, you can cultivate a champion’s mindset and channel it when it matters most.

Whether you’re trying to break a personal best or win your club championship, these proven mental strategies can help you succeed in life’s biggest moments.

Stay present

When we watch players hit incredible shots under immense pressure, like Rory’s unforgettable shot on 15 at the Masters, what we’re often seeing, Sessinghaus says, is someone completely immersed in the moment.

“Flow state is being completely immersed in the present moment, and believing we have the skills to match the challenge.” Sessinghaus says.

So, how do you access this elusive “flow” state? One of the most effective ways is through sensory triggers, and there are several to choose from.

The first sensory trigger is visualization. Sessinghaus emphasizes how powerful your eyes can be in shaping how you feel. Use them to lock in on the shot you want to hit. Can you clearly see your desired outcome—or are you replaying past mistakes?

The second cue is breathwork. Feel the breath enter through your nose and exit through your mouth. You can count your breaths or practice diaphragmatic breathing—paying close attention to your belly rising and falling with each inhale and exhale.

A third option is to engage your body. Practice swings are a simple but effective way to ground yourself physically in the moment. And finally, there’s the auditory trigger: what do you hear around you? Use those sounds to connect with what’s going on around you in that moment.

Each of these triggers is designed to anchor you in the present. Under pressure, we often stumble because our minds drift to past mistakes or future consequences. And when you’re busy thinking about how to “get one back,” you’re not giving the current shot the attention it demands. That’s when fear creeps in, which can quietly erode your game.

Manage your fear

The opposite of flow, Sessinghaus says, is fear.

“When somebody’s in a fear state, they look at the environment as a threat,” Sessinghaus says, “when it’s a threat, we now get a stress response.”

This natural stress response typically shows up in one of two ways: fight or flight. 

If you’re a fighter, Sessinghaus explains that you might hold onto the club a little tighter and fail to release the club, usually leaving shots out right (for righties). Whereas the flight response tends to cause players to get short and quick. Usually resulting in a hook-biased shot. 

The key difference between average and elite players? The ability to reframe a pressure-packed shot as an opportunity. Rather than viewing the moment as a threat, top players interpret it as a challenge.

According to Sessinghaus, one of the best ways to start practicing this mindset shift is to focus on the thing that excites you. For some players it’s the chance to get creative with their shot. For others, it could be the prospect of hitting a specific yardage, or club. Whatever it is, let that sense of excitement draw you out of fear and worst-case thinking, and into the present moment. Approaching it with a positive, curious mindset.

Develop a post-shot routine

While most golfers—regardless of skill level—understand the value of a solid pre-shot routine, the post-shot routine is often overlooked. Yet it can be just as crucial. In fact, your internal self-talk immediately after a shot could be the key to long-term success.

According to Sessinghaus, a good post-shot routine is less about emotion and more about analysis.

“Be curious,” he says, “Be analytical.” 

After a shot, especially a poor one, resist the urge to react emotionally. Instead, ask constructive questions focused on controllables: Was the yardage correct? Did I fully commit to the swing? Was it the right club?

Answering these questions honestly helps you learn without escalating anxiety.

Another important component of a strong post-shot routine, Sessinghaus says, is confident body language. It’s something all great champions possess, often without even realizing it.

“Think vintage Tiger,” Sessinghaus says. 

He calls this concept expanded awareness, and it comes down to two simple but powerful actions: look up and look out.

“When we get very anxious, we tend to look down at the ground and our vision tends to get very narrow,” Sessinghaus says. 

Instead, lift your gaze and scan the horizon, 180 degrees in front of you. This wider field of view helps to calm the brain and reduce anxiety. 

“Part of flow is reducing brainwave activity,” Sessinghaus says. 

By looking up and looking out, you give yourself a better chance to reset and refocus before the next shot.

Train it to trust it

Remember, champions aren’t born with this elite mentality—they train it. Practice staying present, shifting your perspective, and expanding your awareness, and you’ll transform your mindset.