Zen and the Art of Disc Golf

I have never been one to meditate. I have tried countless times, as the mental and physical health benefits of meditation are well-documented and convincing. As someone with an overactive mind, however, I find that shutting off my internal monologue (and slideshow; there is definitely a slideshow) is a near impossible task. That said, the primary purpose of meditation, as I see it, is mindfulness–that feeling of living in the present moment without concern for past and future worries. Meditation, for all its benefits and popularity, is not the only way to achieve that state of mind. There are many others, some of which have been linked in peer-reviewed studies to decreased levels of depression (more about that in a moment). But I want to propose one more: Disc Golf.

The Science

I am aware that I am not saying anything revolutionary. Dozens of studies have been done on the link between physical activity and mental health. One often-cited study in 2006 claimed that just 30 minutes of moderate-intensity exercise every day was beneficial not only for mood, but for stress relief, improved sleep, and a host of other things that make our lives better. But while a round of disc golf with one partner consistently provides well over 30 minutes of exercise, that is not the aspect of the sport that I am most concerned with here. There are many ways to exercise–most of which are far more efficient in increasing heart rate and burning calories than disc golf.

The benefit of disc golf that I am more interested in here is the meditative aspect of it. The studies that are most closely related to this idea are those that link skilled physical work with mental health. In a 2008 study, Lambert suggested that using our hands activates parts of our brains that moving other parts of our bodies do not, activating an “effort driven rewards circuit” that makes our brains more resilient and able to cope with day to day stress. This research has been used to examine the benefits of art therapy, for instance, where the hands are used to create a tangible product.

I am not a neuroscientist; just an individual with a wide range of interests and a very active brain that tries to make connections between them. Nevertheless, I want to pose a theory that diverges from Lambert. I would argue that it is not merely in moving or using the hands that activates those critical portions of our brains, but the focus on technique and skill. A person who doesn’t care what their end product looks like, may toss paint on a canvas without focus. I do not believe that will reap the same mental health benefits as one who wants to hone their craft and improve. This, because the former can do so while still letting their mind wander and not engaging in that mindfulness practice, while the latter must engage their entire attention on the task at hand.

Hey–Wasn’t This Article Supposed to Be About Disc Golf?

Like a huge wave of people across the world, I discovered disc golf during the pandemic lockdowns of 2020 and 2021. In 2020, the number of PDGA memberships increased by over 50% — faster growth than in any other year since the establishment of the organization. The sport’s accessibility and low barrier to entry meant that it became the thing to do when there was nothing to do.

If you haven’t been exposed to disc golf yet, the concept is simple: Like golf, there are usually 18 holes on a course. The goal is to throw the disc to reach each hole (called a “pin” or “basket”) in as few strokes (throws) as possible. The game shares golf’s scoring mechanics and jargon like “birdie”, and “eagle”. The discs come in a wide range of weights and styles that are appropriate for different types of shots. These are even named like golf clubs (“drivers”, “putters”, etc.) But unlike golf, disc golf can happen in the woods, which creates more variety in the courses and holes that are played, As a result, the sport invites its players to connect with nature as they play the game, unlike ball golf, where the upkeep of the courses are notoriously bad for the environment.

Disc golf has a low barrier for entry because the game is free to play and doesn’t require expensive equipment. While there are expensive discs that collectors covet, a starter set of three discs can usually be found for under $30. This means that anyone can play the game. Where a tee time at a golf course can be pricey and require an advance appointment, you can find a disc golf course in your town, go there now and start playing without asking anyone else for anything.

But while all of this is great, it still doesn’t explain the zenlike benefits of the game.

Disc Golf Zen

You have thrown a Frisbee before. We all have, right? But, chances are, you didn’t focus on what the different parts of your body were doing as you threw. You were just passing the time. You can play disc golf the same way–without thinking. In doing so, however, you’ll find that the disc never really does what you want it to do; It will quickly hit the ground, hit trees, and fly in the wrong direction. It is in learning the technique and body movements for throwing a disc that accuracy and power is achieved. Much like any sport, ball golf included, there are right ways to move in order to achieve the desired result.

This means that getting better at the sport takes focus in the moments immediately before and during the throw. Walk up, stance open, tight grip, pull back, shift weight, extend, release, and follow-through. This kind of intense focus on the movements of various body parts does not allow space in the mind for worries about work deadlines, past conversations, or guilt about what you should be doing instead. It forces your mind into the moment, the feel of the wind on your face, and the feeling of letting go of the disc at the right moment. It is a practice in the kind of necessary mindfulness that I cannot achieve through meditation.

This can be done through other sports. Baseball pitchers focus on perfecting their wind up and throw, ball golf players work on their swing for their entire lives, and swimmers immerse themselves (pun intended) in the refinement of their various strokes. The list goes on. What makes disc golf a better option for the average person than all of these is the low barrier for entry. Discs are cheap, courses are common in nearly every city, and the community of players is a diverse group who want nothing more than to evangelize in the name of disc golf, grow the sport, and support new players.

Which Brings Us To…

In my family, I have always felt like the odd one out. In a household of athletes (baseball, specifically) I was the quiet girl who read poetry and write stories and performed on stage. When forced to take a physical education class in college, I chose hiking. I mean… anyone can walk, right? And forests are indeed beautiful…

Now, on particularly crappy days I escape to the woods–a place of refuge–with a bag of discs in hand. My husband knows that taking me out for a round will always improve my mood, and when I’m not feeling up to it, reminds me that I’ll feel better once I’m out there on the tee pad, focusing on the moment, and listening to the smashing of chains.

If you think I’m giving this pastime too much credit, that might be a fair assessment. Or, it might not. You won’t know until you throw.