Positive vs Effective Self-Talk

“It is silly for me to say things that I do not believe, try to ignore all the bad stuff, and pretend that I can do it even when I am not confident.”

The above is a common argument against using self-talk, even though self-talk is one of the most common psychological skills performers utilize. For many, it is perceived as just “lying to yourself.”

So, is self-talk simply about saying positive things, and exactly how effective is self-talk in enhancing performance?  

To begin with, rather than observing self-talk as positive or negative, it would be easier to understand self-talk as either effective or ineffective. For example, if telling yourself, “I can do this!” is effective in helping you to push through a tough workout even though you don’t necessarily believe so, then why not?

Having said that, motivational self-talk, such as “I can do this!” works only when the task is not too challenging or when you are not under much pressure. Under mounting pressure, overly positive or motivational self-talk can backfire, ending in a dent in your confidence and feelings of discouragement. Under these circumstances, it would be more effective to use instructional self-talk such as “One rep at a time” (Weinberg & Gould, 2019). This type of self-talk involves providing oneself with specific instructions or cues related to technique, strategy, or performance. It helps to direct your focus on the task-relevant cues, boost your confidence, and reduce stress.

It is important to note that the effectiveness of self-talk may vary among individuals and is often applied together with other psychological skills and integrated with physical training. Performers often benefit from working with a mental performance coach to develop their self-talk and other psychological skills. Consistent practice of psychological skills is also necessary to enhance their effectiveness and optimize transfer to competitive settings.  

Finally, effective self-talk is not about creating false narratives and disregarding “all the bad stuff.” Rather, self-talk aims to cultivate confidence, motivation, and focus by fostering a constructive inner dialogue to help you navigate your mental game challenges.

Coach Hansen

References:

Weinberg, R.S., & Gould, D. (2019). Foundations of sport and exercise psychology (7th ed.). Champaign, IL: Human Kinetics.

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