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Positive Self-Talk: A Complete Guide

Did you know that the way you speak to yourself can impact your athletic performance?  

Self-Talk refers to the internal dialogues we have to ourselves. In the paper, Self-Talk in Sport and Performance (2017), authors Judy L.Van Raalte and Andrew Vincent write that ‘In the research literature, both instructional and motivational self-talk have been shown to enhance performance.’ and that ‘Negative self-talk increases motivation and performance in some circumstances but is generally detrimental to sport performance’. 

Replacing negative internal dialogues with positive ones can help athletes decrease performance anxiety, improve concentration and focus as well as build confidence and self-esteem. A 2009 study also showed that self-talk can enhance self-confidence and reduce cognitive anxiety (Hatzigeorgiadis et al., 2009).

When it comes to sports, self-talks can serve two basic functions: for instruction, or motivation. 

  1. Instructional Self-Talk can be utilized for skill or strategy development and general performance improvement. Studies have found that using self-talk mantras during skill execution can improve technique and performance (Hatzigeorgiadis, et al. 2011).  
  2. Motivational Self-Talk as expected, can be used to help you build motivation, cope in difficult circumstances, stay focused and increase effort. 

Lastly, a further way that we can use self-talk to reduce anxiety in sports performance is by using third person. Ethan Kross, a psychologist at the University of Michigan (2014) found that people who refer to themselves through the third-person have a less difficult time dealing with stressful situations. Lebron James, for example, is often reported to have spoken about himself in third person, perhaps doing so aided his performance under pressure. 


Below are some examples of self-talk mantras used by elite athletes to inspire you:

Instructional Self-Talk:

  • “Focus, Focus, Focus” — Rob Krar, ultramarathon runner
  • “Calm, calm, calm. Relax, relax, relax” —Desiree Linden, 2x US Champion Marathon Runner

 Motivational Self-Talk:

  • “I got this” — Laurie Hernandez, 2x Olympic Medalist
  • “I deserve to win” — Marlen Esparza, Pro American Boxer
  • “You Are Strong, You Are Capable, You Are Strong, You Are Capable” — Colin O’Brady, adventure athlete and explorer

Take Home Points:

  • Positive self-talk can improve your athletic performance
  • Use instructional self-talk for skill-development and strategy
  • Use motivational self-talk to build motivation and stay focused
  • Consider using third-person to reduce sport performance anxiety

Need help getting started? Rewire’s Mindset recovery protocols also incorporate self-talk mantras to help you optimize your training. Try it for free today here

References:

Hatzigeorgiadis, A., Zourbanos, N., Mpoumpaki, S., & Theodorakis, Y. (2009). Mechanisms underlying the self-talk–performance relationship: The effects of motivational self-talk on self-confidence and anxiety. Psychology of Sport and exercise, 10(1), 186-192.

Hatzigeorgiadis, A., Zourbanos, N., Galanis, E., & Theodorakis, Y. (2011). Self-talk and sports performance: A meta-analysis. Perspectives on Psychological Science, 6(4), 348–356. doi: 10.1177/1745691611413136

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: how you do it matters. Journal of personality and social psychology, 106(2), 304–324. https://doi.org/10.1037/a0035173


Van Raalte, J., & Vincent, A. Self-Talk in Sport and Performance. Oxford Research Encyclopedia of Psychology. Retrieved 27 May. 2022, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-157.

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How to Become Mentally Strong

A successful athlete needs mental strength; the ability to overcome failure, navigate obstacles and perform well when faced with setbacks and injuries. The degree of mental toughness one has measures individual resilience and can predict success in sport. According to Solomon and Becker (2004), a resilient athlete can overcome setbacks, remain confident, and focus on the present. Meanwhile, athletes who lack mental strength are more likely to give up.

Although many athletes view mental resilience as an innate trait that one is born with, research has shown that mental toughness can be fostered, trained, and developed. Just like training a muscle, it is a habit that needs continuous training, focus, and effort. 

One way to improve mental strength is through Neuro Training.  

Numerous peer-reviewed studies have shown that brain endurance training improves athletic performance by targeting the areas of the brain responsible for fatigue management, decision making, and impulse suppression. In 2015, Staiano et al. conducted research demonstrating that brain endurance training improves endurance performance when combined with traditional physical training, thereby increasing athletes’ mental fitness and resilience.  

Rewire’s cognitive training protocols incorporate neuro training protocols to make mental strength training more accessible to those seeking to improve their mental resilience.

Serving as an investor and strategic advisor, NBA All-Star Kyle Korver says, “As a professional athlete, I’ve known firsthand the importance of training the mind and body to push the limits of performance. Rewire’s the latest platform makes mental strength training more accessible to athletes everywhere with easy-to-use tools to help them reach their goals.”

Ready to start training your mind and push your performance to the next level? 

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References:

Solomon, G., & Becker, A. (2004). Focused for fastpitch: 80 drills to play and stay sharp. Champaign, IL: Human Kinetics

Staiano, Walter & Merlini, Michele & Marcora, Samuele. (2015). A Randomized Controlled Trial of Brain Endurance Training (BET) to Reduce Fatigue During Endurance Exercise. 

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