How to Stay Mentally Strong Through a Slump (From One Baddie to Another)

How to Stay Mentally Strong Through a Slump (From One Baddie to Another)
By: Bowling Baddies Club

Hey Baddies 💕

This past weekend I bowled three tournaments… and honestly, none of them went well. If this had happened a few months ago, I would’ve been really upset. I would’ve overthought every shot and been so down on myself. But the truth is… I haven’t been bowling up to my own standard for a little while now, and I’ve come to accept that I’m in a slump.

Before college and even during college, I never really experienced a true slump. Sure, there was one year I didn’t make a single All-Tournament Team—that was probably my worst college season. And before college, I had to adjust to using a wrist guard and didn’t cash in anything for a year. But now, being a little older, it feels different. It hits harder.

So it got me thinking…

How should we feel mentally?
How do we stay in check?
How do we hold ourselves accountable but not tear ourselves down?
How do we stop the spiral of negative thoughts when we’re not performing our best?

Because let’s be real—bowling is so mental, especially once you reach a level where you're consistent in your mechanics. I’m no sports psychologist, but here are a few things I personally do to break down my mindset and lift myself up when I'm in a slump:

1. Celebrate the Little Wins 🎉

Even on a rough weekend, I try to focus on what I did do well. Here's what I took from this past weekend:

-I didn’t get down on myself.

-My spare shooting was solid.

-My first shots were consistent, which gave me makeable spares.

-I converted two splits!

-I stayed positive and didn’t give up.

-I focused on what I could control.

2. Focus on What You Can Control 🧠

This is HUGE. What does it actually mean?
It means taking things one step at a time:

-One shot at a time.

-One ball change at a time.

-One lane adjustment at a time.

It’s so easy to spiral with thoughts like:

“You should’ve moved left there,”
“You knew that ball wouldn’t work,”
“You NEEDED to strike in that frame.”

These aren’t helpful—they’re accusatory. And guess what? You’re not sabotaging yourself. You’re just in the moment, learning. Focusing on what you can control helps stop the spiral and keeps you grounded so you can make smart moves in real time.

3. Keep Notes ✍️

I’ve started tracking where I stand, slide, and aim—either in a notebook or my phone. It helps me stay consistent and gives me something to look back on when I feel lost. It might not be for everyone, but it works for me!

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So… how do we stay mentally in check?

Honestly, if I had the answer, I’d probably be the best bowler in the world 😂 But here are some things that have helped me over time:

🔁 Have a Pre-Shot Routine

Consistency breeds comfort. A pre-shot routine helps ground you, especially when you're feeling anxious or unsure.

💭 Visualize Success

See the shot in your mind before you throw it. Visualize the shape, the motion, the result. Then commit to the shot.

💨 Control Your Breathing

When you're tense or nervous, your breathing changes. Slow it down. It helps control your heart rate and brings clarity.

✨ Celebrate Progress, Not Just Strikes

Made your move and hit your target? Celebrate that. Spared something tricky? Celebrate that. Don’t let a strike be the only reason you're proud of yourself.

🧘 Be Patient (with the lanes and yourself)

You're not perfect—but you’re trying. That's what counts. Bowling is a journey, not a sprint.

🧠 Learn YOUR Learning Style

I've said this in other blogs, but not everyone learns the same way. Understand what helps you grow and lean into it.

🎳 Practice is Power

Nothing beats practice. Time spent analyzing your game, trying new things, and making adjustments does pay off.

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I’ve been bowling my whole life. I put a lot of pressure on myself. Sometimes that pressure gets so intense, I end up crying (I’m emotional, okay? 😅). But I’m learning, slowly, to take it one tournament—or even one league night—at a time.

You’re good enough.
You’re doing your best.
And you’ve got a whole club of baddies cheering you on 💕

With love,
🖤 Bowling Baddies Club