How to Overcome First Tee Jitters

11 September 2025

Picture this: a perfect golf morning. The dew still clings to the grass, the sun peeks over the trees, and you’re standing on the first tee box, driver in hand. There’s a small gathering behind you. Cart guys. Your playing partners. Maybe a few early risers sipping coffee and eyeing your stance. Suddenly, your palms get clammy, your heart races, and your confident swing feels like it’s gone on vacation.

Yep, you’ve got the dreaded first tee jitters.

Don’t worry. You’re far from alone. Even the pros wrestle with this beast. But here’s the twist—those who thrive on the first tee don’t have nerves of steel. They just know how to tame the butterflies and channel them like a secret weapon.

So if your tee time brings more anxiety than excitement, stick around. We're diving deep into what's really behind those nerves and, more importantly, how to kick them to the curb.

Why First Tee Nerves Happen (Even to the Best)

Let’s take a step back. Why does something as fun as hitting a little white ball off some grass get our nerves buzzing?

It’s all about pressure. The first tee feels like your stage. All eyes are on you, whether it’s your buddies or a few strangers. Suddenly, it feels like you’re auditioning for the PGA Tour. Weird, right?

But it’s not just about the attention. It's also about expectations—mostly the ones we set for ourselves. You’ve practiced, you’ve warmed up, and you want to start strong. That combo can be a recipe for tension.

So, that tension? It’s not just in your head. It sneaks into your grip, your swing, your timing. And if left unchecked, it turns that first shot into a total mystery.

Know This: Nerves Are Normal

First things first—stop beating yourself up for being nervous. It’s not a weakness. It’s human. In fact, those jitters? They’re just your brain trying to get you ready for something important.

Adrenaline surges. Your senses heighten. Your body’s basically saying, “Pay attention, this matters.”

What you do with that response is what separates a smooth first swing from a shank into the trees.

Step One: Reframe the Pressure

Here’s a bold thought: What if the pressure isn’t actually the enemy?

Instead of seeing it as a threat, treat it like fuel. Get excited, not scared. After all, this isn’t the U.S. Open. It’s a game. And games are supposed to be fun.

Try this little mental shift: Instead of thinking “I hope I don’t mess up,” flip it to “Let’s see how good this can be.” Instantly the vibe changes from fear to curiosity.

Step Two: Stick to Your Routine Like It’s Sacred

Ever notice how pro golfers all have a pre-shot routine that never changes? It’s not superstition—it’s strategy.

Routines ground you. They give your mind something familiar to focus on, even when your heart is doing cartwheels.

Here’s a basic pre-shot routine you can try:

1. Take a breath. A real one. Deep and slow.
2. Visualize the shot. Picture the ball flying the way you want.
3. Take a practice swing. Smooth and full, no tension.
4. Step up with confidence. Don’t rush. Own your space.
5. Swing. Commit. Don’t overthink.

Make it consistent. Make it yours. Your body will start to associate the routine with calm, focused energy.

Step Three: Breathe Like a Navy SEAL

No joke. Navy SEALs use breathing techniques to stay cool under pressure—and if it works in a combat zone, it can certainly help on a golf course.

One of the best? Box breathing. It’s simple:

- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds

Repeat a few cycles while waiting your turn on the tee. It’s like hitting the reset button on your nervous system.

Step Four: Warm Up with a Purpose

Nothing adds to the nerves like showing up with just enough time to throw on your shoes and bolt to the first hole.

Try to arrive 30–45 minutes early. Hit a few balls, feel out your swing, and most importantly—start with easy shots. Wedge shots. Short irons. Build confidence.

And don’t ignore the putting green. Rolling a few short putts helps settle your hands, sharpens your focus, and puts you in a calmer headspace.

Step Five: Laugh It Off (No, Really)

Golf is a strange sport. One minute you’re striping drives like a tour pro, and the next you’re chunking a 7-iron into a pond.

So don’t take yourself too seriously. Make it a point to joke around. Smile. Talk a little trash (friendly, of course).

Humor disarms fear. It’s hard to be anxious and laughing at the same time.

And if your first shot goes sideways? No big deal. Laugh it off and make the next one better.

Step Six: Start with a Fairway Finder

Ditch the ego. The first tee isn’t the place to bust out your hardest swing. It’s about building rhythm and confidence.

Pick a club you trust—even if it isn’t the driver. Maybe it’s a 3-wood. Or a hybrid. Hell, even an iron if that’s what feels good.

The goal? Put the ball in play. Hit something smooth and controlled. Once you're off the tee and walking down the fairway, everything gets easier.

Step Seven: Play a Mental Game Within the Game

Here’s a secret weapon: anchor your focus to one simple thought.

It could be:

- “Smooth tempo.”
- “Finish the swing.”
- “Stay balanced.”

Whatever works. But make sure it’s positive and specific. Not “Don’t top it” or “Don’t slice.” That’s a one-way ticket to doing just that.

Your brain doesn’t process negatives well under pressure. Tell it what you do want to happen.

The “Invisible Crowd” Mind Trick

This one’s a gem, especially if you hate the idea of people watching.

Instead of imagining people judging you… pretend they’re cheering for you. Like you’re stepping onto your home course and they’re all rooting for you to crush it.

Sounds silly, but it works. That shift in perception tricks your mind into feeling supported rather than scrutinized.

What If You’re Still Nervous?

Here’s the honest truth: you might still feel nervous. And that’s okay. The goal isn’t to eliminate nerves completely—it’s to learn how to play with them.

Think of your nerves like stage lights. At first, they’re blinding. But once you start your act, you forget they’re even there.

Bonus: Embrace the Ritual

Some golfers wear the same hat for every round. Others carry a lucky ball marker. It’s not about superstition—it’s about familiarity.

Create your own tee-off rituals. Maybe it’s a specific playlist you listen to on the drive. Or a quick pep talk to yourself in the mirror.

These little habits tell your brain, “I’ve done this before—and I’ll do it again.”

The Long Game: Confidence Over Time

One confident tee shot won’t cure first tee nerves forever—but doing it repeatedly builds something better: trust.

Trust in your swing. Trust in your routine. Trust in yourself.

Every round is a chance to practice under pressure. A chance to get a little more comfortable in the spotlight.

Eventually, those jitters? They won't disappear—but you’ll know exactly what to do with them.

Final Thoughts

Overcoming first tee jitters isn’t about being fearless—it’s about being prepared. It's about knowing your triggers, having a plan, and learning to see pressure as a friend instead of a foe.

The next time you’re standing on that first tee, with a crowd behind you and butterflies in your gut, remember this: nerves don’t define your game—your mindset does.

So take a breath, grip the club, and swing like it’s yours to own… because it is.