The Power of Self-Talk

Introduction

The ability for us to talk to ourselves is a uniquely human characteristic (1). Our ‘inner voice’ combines our conscious thoughts with our unconscious biases and beliefs to help us process and interpret daily experiences (2). Through our self-talk, we get a better sense of who we are, what we think, and how we feel (1).

Unfortunately, human nature tends to be prone to more negative self-talk. Sweeping accusations like “I cannot do anything right” or “I am a complete failure” are not uncommon phrases to hear inside your own head. Unsurprisingly, this kind of negative self-talk can be very detrimental – increasing anxiety, lowering confidence, etc. (2).

Fortunately, just as self-talk can be negative and self-defeating, it can also be positive and supportive. When self-talk is positive, it can be very beneficial – calming fears, bolstering confidence, etc. (2).

Self-Talk in Sport

Self-talk has been a focal point in sport psychology research for decades. Research has shown that it is an important factor for self-control and that it can enhance attention, motivation, and overall performance. Research has also shown that it can be improved with training (1). In order to do so, however, it is important to first understand the different types of self-talk.

Types of Self-Talk

Spontaneous Self-Talk

Spontaneous self-talk occurs unintentionally and is usually an expression of our thoughts and emotions. It is an echo of who we are and how we feel. For example, we might say things like “why am I so forgetful?” or “I am so angry!” to reflect aspects of our personality or the emotions we feel (1).

Although not purposeful, this kind of self-talk is still very helpful as it makes us aware of our thoughts and emotions in the moment. As an example, consider an athlete that is too tired to go to training. Throughout the day, the feeling of tiredness will grow and grow until it culminates as a self-statement such as “I really do not feel like training today”. This kind of self-talk makes the athlete aware of this mental challenge and provides them with an opportunity to overcome it through self-control (1).

Goal Directed Self-Talk

Goal-directed self-talk is more intentional and purposeful than its spontaneous counterpart. As a tool, it is mainly used for problem-solving. Telling yourself to stop looking at the crowd to calm down or to move the ball quickly to avoid losing possession are good examples in this respect. This kind of self-talk can also be used to enhance performance. Sport psychologists sometimes ask athletes to repeat cue words of phrases such as “I can do this” or “keep your knees bent” to help improve their performance (1).

You can think of the different types of self-talk as different members of your inner team. Spontaneous self-talk is the psychologist that helps you deal with your thoughts and emotions. Goal-directed self-talk is the coach that helps you learn new things. Together, they help to motivate you, calm your nerves, show you where you went wrong, and help you find solutions in the future (1).

How to Use Self-Talk

Self-talk is most effective when included as part of a pre-performance, performance, or coping routine. It is also important to use it regularly in a structural fashion. You stand to gain the most from self-talk when you have a clear purpose for using it. Typical reasons to use self-talk include (3):

• Learning and ensuring good technique.

• Mentally preparing for competition.

• Enhancing psychological characteristics associated with good performance.

To develop your own self-talk statements, it is important to consider these guidelines (4):

• Keep phrases short.

• Use words associated with the task.

• Make sure you believe the information contained within the self-talk is meaningful.

• Use words that direct your attention to relevant aspects of the movement. For example, athletes often perform better when they have an external focus of attention compared to an internal focus (5).

• Consider your skill level and familiarity with the task. Simple instructional self-talk may be suitable if you are a novice, whereas motivational words might be suited if you are more well-trained.

References

1. Latinjak A, Hatzigeorgiadis A. Self-Talk: Chats that Athletes Have with Themselves. Front Young Minds. 2022 Apr 7;10.

2. Psychology Today [Internet]. 2023. Self-Talk.

3. Tod D. Sport Psychology: The Basics. Routledge; 2022.

4. Landin D. The Role of Verbal Cues in Skill Learning. Quest. 1994 Aug;46(3):299–313.

5. Wulf G. Attentional Focus and Motor Learning: A Review of 15 Years. Int Rev Sport Exerc Psychol. 2013 Sep;6(1):77–104.