The Grind to 6.5
Week 1–2: Starting at 16.5 – The First Swing Toward 6.5
Welcome to The 10-Stroke Journey my mission to drop my golf handicap from 16.5 to 6.5 and get back into some fighting shape by the end of summer. I’m not relying on lessons (yet), personal trainers (yet - open to this!), or paid apps. Just ChatGPT, the Kitchener Public Library, and the local YMCA.
Why? Because I want this to be about commitment, not cost while getting a bit of momentum for a golf tournament or two. This is about building momentum, stacking small wins, and proving to myself that big change starts with literal small steps.
Current breakdown:
Handicap: 16.5
Weight: 225 lbs
Goal: 6.5 handicap / 185 lbs
Approach: Books, tips using AI (for the record, I truly hate AI and almost all things tech when it comes to golf but this might be one of those times where I can pool resources really quickly) , YMCA access, and consistency
I kicked things off with a few season-opening rounds shot a 95. Not great, not terrible for a first cold round in April. Driver is pretty awful, was inconsistent, short game was streaky, and my course management looked like I hadn’t played since October (because I hadn’t). But it gave me a true baseline to work from. Putting will be where I can quickly gain strokes here.
The Mental Game
The first book in my golf journey is Zen Golf by Dr. Joseph Parent. It’s not about swing technique it’s about how to quiet the chaos between your ears. And honestly, this was the right call for Week 1.
Key takeaways:
“One breath, one clear thought” – That’s now my entire pre-shot routine.
Detach from outcome – A fat wedge doesn’t need a meltdown.
Focus on routine, not results – Consistency comes from process, not pressure.
After a few range sessions and some self-reflection, I can already feel my expectations calming down. When you stop chasing perfection, you make room for progress.
Atomic Habits: Making Small Changes
To anchor this journey in discipline, I paired Zen Golf with Atomic Habits by James Clear. It’s the ultimate guide for rewiring your life through small, daily choices.
Clear’s approach is built around four principles:
Make it obvious
Make it attractive
Make it easy
Make it satisfying
So, how am I applying this?
Habit stacking:
“After I make coffee, I’ll stretch for 5 minutes.”
“After I play a round, I’ll journal three things I learned.”Identity shift:
I’m not just trying to lose weight or hoping to get better.I’m becoming the kind of person who trains like a golfer and eats like an athlete. This is a big change for my gutter palette.
Environment design:
Can my bag be more intuitive for a round of golf, is my desk setup condusive for some writing and uploading photos.
This book isn't just theory—it's a system. And it's helping me stack small wins every day.
Fuck Tech: My love/hate relationship with AI
I asked ChatGPT, “How can a 16-handicapper improve without lessons?” Here's what it recommended:
Stop three-putting. Lag putting is the fastest way to lower scores.
Play to your misses. If you fade 80% of the time, aim left.
Avoid hero shots. Punch out. Save double bogey from your card.
This week, I’ll begin the 1-2-3 Putting Drill and start tracking how many greens I hit and how many up-and-downs I convert. ChatGPT will keep helping me interpret the numbers. All of these are easier said than done but if I can at least find common ways to make quick improvements. Amazing!
Things I haven’t Used Since 2024: The YMCA
My local Y is the perfect HQ for the fitness side of this journey. The goal for May is foundation over fatigue—start slow, but show up.
Plan: 2 strength sessions per week + daily movement
Warm-up: 10-min walk or treadmill
Strength A: Squats, shoulder press, TRX rows, deadbugs, med ball slams
Strength B (circuit style): Step-ups, woodchops, incline push-ups, farmer’s carry, planks
Post-workout: 10–15 mins in the sauna
I’m also walking 30+ minutes a day and stretching 3x/week. The sauna has become part reward, part recovery—it’s helping me feel grounded and reset after each workout. I’m old. Stretching is going to be important here.
I’m not “dieting” I’m editing my menu. I started tracking my food intake and noticed I snack more than I realized when I go hard. I go REAL HARD. So I made a few small swaps:
Eat breakfast
Replaced sugary snacks with fruit
No Chips
Hit 2 litres of water/day
Following Atomic Habits, I’m trying to “make the healthy choice the easy choice.” Meal prepping on Sundays has already made lunch decisions feel less chaotic.
Some reading for the week ahead, during a busy week at work reading on the train will be a welcome hour or two of quiet time.
Zen Golf – For the mental game
Atomic Habits – For the routine building
I’m trying to re-build habits when I was working at the grocery store and every choice was very intentional, and the regimen I had during COVID. Whether it's shaving strokes, shedding pounds, or showing up to the gym when I don’t feel like it this journey is about becoming the kind of person who finishes what they start.
If you’re tired of false starts or waiting for the “perfect time” to begin—maybe this is your sign. The library is free. ChatGPT is smart. The YMCA is open. And you’re allowed to begin before you feel ready.
