Mindfulness and Mental Strength: Empowering Women on the Disc Golf Course

In recent years, disc golf has surged in popularity, beyond just physical prowess, success in disc golf often hinges on mental fortitude and focus. For women looking to excel in this sport, cultivating mindfulness and mental strength can be game-changing. 

Let's explore how these qualities can empower women on the disc golf course.

The Mental Game:

Disc golf is as much a mental challenge as it is physical. Sports psychologists highlight the importance of mental skills like focus, confidence, and resilience. It explains that while technique is crucial, it's the ability to maintain composure under pressure that separates great players from good ones.

Research from the Journal of Sport and Exercise Psychology underscores this point, showing that elite disc golfers exhibit higher levels of mental toughness compared to their less successful counterparts. This mental toughness allows players to overcome obstacles, adapt to changing conditions, and stay focused throughout the round.


Mindfulness, the practice of being present in the moment without judgment, has gained traction in the sports world for its ability to enhance performance and well-being. A study published in Frontiers in Psychology found that mindfulness training improved attentional focus and emotional regulation in athletes, leading to better overall performance.

In disc golf, mindfulness can help players stay centered amidst distractions and maintain a clear mental state during critical shots. Techniques like deep breathing, visualization, and body awareness can all contribute to a more mindful approach on the course.

Empowering Women Through Mental Strength:

Despite the growing popularity of disc golf, women remain underrepresented in the sport. According to a report by Ultiworld Disc Golf, only 10% of registered PDGA (Professional Disc Golf Association) members are female. This lack of representation can create additional challenges for women players, from feeling unwelcome on the course to struggling with confidence issues. However, many women are breaking barriers and thriving in disc golf through mental strength and resilience. Players like Sarah Hokom and Paige Pierce have risen to the top of the sport, inspiring a new generation of female disc golfers to pursue their passion with confidence. 

Mindfulness and mental strength are invaluable tools for women navigating the challenges of disc golf. By honing these qualities, female players can unlock their full potential on the course and beyond. As the sport continues to grow, let's champion inclusivity and support for women in disc golf, ensuring that all players have the opportunity to thrive.


Eisenhood, C. (2022, March 30). By the numbers: The PDGA’s growth in 2021. Ultiworld Disc Golf. https://discgolf.ultiworld.com/2022/03/30/by-the-numbers-the-pdgas-growth-in-2021/

Si, X. W., Yang, Z. K., & Feng, X. (2024, May 17). A meta-analysis of the intervention effect of mindfulness training on athletes’ performance. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1375608

Society for Sport, Exercise and Performance Psychology. (2011, April 1). Book review: Mental Toughness Training For Golf. SportExercise and Performance Psychology Newsletter. https://www.apadivisions.org/division-47/publications/newsletters/exercise-sport/2011/04/mental-toughness

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