Self talk, or the inner voice, is a psychological tool athletes can use to improve performance across sporting disciplines. Yet, many professionals, including coaches and parents, do not know how to utilize this skill to help their athletes, let alone coach it. This article will outline what self talk is and how self talk can be employed in sports, as well as provide positive self talk examples to showcase improvement in athletic performance.

Throughout my college and NFL career, I’ve learned the power and importance of nurturing your inner voice. In this article and in my course on ISNation I talk about The Voice Inside Your Head and self talk is a big part of that.

What is Self Talk?

Self talk involves conscious and unconscious thoughts and behaviors, providing an internal narrative of how we see the world. Have you ever heard a voice in your head? A subtle vocalist that pops up throughout life, perhaps when you are getting groceries or before making an important speech to colleagues. Inner monologues such as ‘you can’t do this’ or ‘I’m so nervous right now’. That inner voice is your self talk, a method your brain employs to process and digest the copious amounts of information it receives on a daily basis.

What is Positive Self Talk in Sport?

Self talk can be an effective tool in improving the performance of individuals – enhancing their confidence in certain situations. According to research, positive self talk is typically used in cognitive behavioral therapy(CBT) to reshape an individual’s thoughts and behaviors. The inner voice has been used as a tool for self-instructional training within CBT in treating various conditions such as behavior disorders and depression.

Positive self talk can be divided into both instructional and motivational variations. Motivational self talk looks to improve the performance of individuals by boosting confidence, energy, and confidence through cues such as ‘You can do it’ or ‘You are strong.’ Whereas the instructional form looks to stimulate performance, such as ‘right foot lead’ and ‘kick the ball.’

Within the sports domain, professionals have used self talk interventions to enhance the performance of athletes for decades. Since 1970, countless studies have been designed to assess the impact of self talk on athletic performance, such as the study by Mallett and Hanrahan in 1997 on the effects of self talk on performance when racing a 100m sprint. The study asked participants to think about certain instructional cues during the various parts of the race. Positive self talk examples used include ‘push’ for when they accelerate and ‘heel’ for maximum velocity phases. Results indicated that participants improved their times by an average of 0.26 seconds.

The current literature shows that positive self talk enhances the performance of athletes in using sport-specific skills focused on movements, such as soccer and tennis, endurance tasks, and activities that require muscular power, like tossing in water polo, with both motivational and instructional versions of self talk impacting disciplines. On the other side of the spectrum, negative self talk is shown to have the opposite impact on athletes, limiting performance using cues such as ‘you can’t do it’ — acting as the inverse of positive self talk. In some cases, a negative inner voice can increase performance by driving determination in sporting scenarios through improved motivation.

Positive Self Talk Examples

As defined above, self talk can be both instructional and motivational. It can be elucidated with simple examples of self talk outlining its potential impact on sports performance. For ease of explanation, imagine the following analogy:

A swimmer has been entered in the 1500m freestyle by their coach at their local swimming championship. The competitor, new to this distance, fears whether they will be able to complete the race. As the swimmer climbs onto the ‘diving block’ ready to compete, the swimmer initiates motivational self talk to boost confidence: ‘I can do this’ and ‘I want to succeed.’

The added boost of motivation gives the swimmer the confidence to deliver a strong start with the perfect execution and timing of their dive. Once the race is underway, the swimmer starts to fatigue halfway through the race, and negative self talk begins to creep in: ‘I can’t swim faster, ‘I have no energy,’ In this case, the swimmer may continue to pace the pool sluggishly, allowing competitors to overtake. However, if the swimmer swaps these negative inner thoughts for examples of instructional positive self talk, such as ‘move your arms quicker,’ ‘kick harder,’ and ‘turn with speed.’ the swimmer may improve their performance indefinitely for a strong finish. Hence, self talk can be a powerful tool for athletes.

In my video course, ‘The Voice Inside Your Head,’ I explain how to use your inner voice from a young age to improve performance within sport using motivational self-talk. The course demonstrates how positive self talk examples such as ‘You are so strong’ can enhance confidence and lead to success when faced with seemingly insurmountable situations.

To learn more about the role self talk can play in sports, check out my course ‘The Voice Inside Your Head’ on the ISNation app by former NFL Quarter Back Danny Wuerffel.

Positive Self Talk Activities

Self talk can vary in potency depending on the individual, with the degree of positive and negative self talk differing. This differentiation comes from what others have told us about ourselves, such as our parents, and what we’ve told ourselves about our being.

Within certain disciplines of psychotherapy, these comments are known as injunctions and counter-injunctions – messages we receive when we are young from parents and influential figures shaping how we see the world. An injunction might be ‘you are weak’ while a counter-injunction could be ‘you are strong.’

These thought processes shape a child’s existence and impact how they see themselves into adulthood. Regarding self-talk, the impact of what figures of influence tell us about ourselves from a young age determines the degree to which we use our positive and negative inner voice.

Training to use our positive inner voice rather than negative voice in life and sports is a skill that can be learned through various positive self talk activities:

1. Talk to team members: Chatting with members who lift your spirits or make you laugh is a positive way to induce more optimistic thinking patterns.

2. Practice positive sports affirmations: Practicing thinking positive self talk examples such as ‘I can do this’ when in sporting scenarios can help boost your confidence and lead to better performance. Learn how to create these affirmations by thinking through your insecurities using The Answer Based Mindset.

3. Start positive in the morning: Focus on thinking positive words of affirmation early in the day to start your day off positive.

4. Speak to friends and family: Speaking to friends and family about your positive progress as an athlete is a great way to boost confidence and counteract negative thinking patterns.

5. Remind Yourself You Are Strong: Put reminders on your phone, digital devices, and around your house to think positively – small check-ins to boost positive self talk.

6. Meditation Apps: Using meditation apps such as Calm and Headspace is a great way to focus your thoughts and attention on the present while learning to positively acknowledge and limit negative thinking patterns.

7. Watch Courses: Visual courses about self-talk can help athletes and others learn how to integrate the technique into their lives, whether in a sporting capacity or generally.

The Key to Your Own Success is You

Self talk can significantly impact an athlete’s performance and outlook on life. Navigating how to hone in on using your positive inner voice as an asset in your armory of mental fortitude is a skill that can lead to better outcomes. Evidence shows that practicing positive sports affirmations can lead to better success across sporting disciplines.

For more information on the methods of self talk cited in this article and other free mental wellness tips for athletes, coaches, and parents, check out the ISNation App.

You can learn about:

• The Power of Words by Shedrick Elliott III, Head Coach at Rowan University.

• How to Be a Great Teammate with Johns Hopkins Hall of Fame Swimming Coach George Kennedy.

• Finding Your Why With Award-Winning Swimming Coach Mickey Wender