If our self talk is positive, it has been shown to enhance self esteem, motivation, attentional focus and performance. It creates positive emotions. Negative self-talk on the other hand is critical and demeaning. It creates negative emotions which are damaging to self esteem, motivation, focus and performance.
Self talk is a powerful tool for performance improvement, and occurs in a three step process:
- An event occurs.
- As a result of the event we undertake self-talk/internal dialogue.
- Our self-talk leads to a certain emotional/physiological/behavioural response.
As CrossFitters, exercisers and athletes, the uses of self talk are extensive:
- Skill acquisition: To focus attention on an important element of the task. eg: ‘finish the pull’.
- Breaking bad habits: A reminder to avoid the unwanted action/behaviour. eg: ‘hips down’.
- Initiating action: As a motivational tool. eg. ‘explode’.
- Sustaining effort. eg. ‘keep moving’.
Practically speaking, there are two major techniques you can try to improve self-talk:
- Thought stopping: Concentrating on an undesired thought and using a trigger or cue to clear your mind, eg. ‘stop’. Then shifting your focus to a task related cue.
- Changing negative self-talk to positive self-talk: Becoming aware of negative self talk and replacing it with positive self talk.