Self-Talk

Question 1

What is Self Talk?
How is it Powerful?

Answer 1

Self talk:

• Verbalizations or statements that are addressed to the self
• Can be said inside your head or out loud

Very powerful

• Can help athlete attain best performance (positive self-talk)
• Can also reduce an athlete’s confidence (negative self-talk)

Question 2

How can Self Talk be distracting?

Answer 2

Self-talk is a natural process
- Can be distracting
* E.g., thinking about what the media will say if you don’t make this shot

Question 3

How can Self Talk be beneficial?
(5)

Answer 3

• Correct bad habits
• Focus attention
• Relaxation and activation control
• Build self-confidence
• Maintain exercise behaviour

Question 4

What is Instructional self-talk used for?
Give Examples

4

Answer 4

Skill development
(e.g., learning how to sprint – “fast arms”)

Skill execution
(e.g., Soccer – “plant” foot beside ball when shooting)

Strategy development
(e.g., golf – where is the wind blowing? How far am I from the hole? What club am I going to use?)

Performance improvement
(e.g., basketball – follow through on jump shot)

Question 5

What is Motivational self-talk used for?

Answer 5

Building self-confidence
(e.g., “You have done this before”; “You are ready”)

To relax
(e.g., “Breathe”; “Empty your mind”)

To energize
(e.g., “Let’s go!” “Bring it on!”)

To increase effort
(e.g., “Push hard” “You can get there”)

Question 6

What is Positive Self Talk?

Answer 6

“This competition will challenge me to be better”

Question 7

What is Negative Self Talk?

Answer 7

“I can’t compete with this person”

Question 8

What is Neutral Self Talk?

Answer 8

Neutral – often instructional
* “Elbows in”

Question 9

What are Example of Responses to Self-talk?

Answer 9

Question 10

Guidelines for Self-talk Use

What are 3 Guidelines for Self Talk?

5

Answer 10

Short, specific phrases
- Easy to remember, fit into routines

First person
- Enhances personal meaning
- “I’ve got the endurance to push through”

Present tense
- Keeps focus on process, orients you to action
- “Shoulders back

Speak kindly to yourself
- Keeps a positive tone, motivating

Repeat phrases often
- Helps remember them, build them into routines, and automate their use

Question 11

Raising Awareness of Self-talk

Answer 11

Question 12

What is the Paper-clip Test?

Answer 12

At the beginning of the day, put a number of paper clips (or other similar small items) in one pocket

Throughout the day, every time you notice yourself making a negative self-statement, take one of the paper clips and move it to your other pocket.

At the end of the day, count the number of negative self-statements (paper clips) you made.

Question 13

How can one Eliminate Negative Self-Talk?

Answer 13

1.Use the present tense
- “I am” not “I will be”
- “I am confident”, “I am trained”

2. Use technical cues whenever possible
- Focus on what you need to be successful
* “My heart rate is WAY too HIGH on this run” versus
* “I am running with my arms low and am taking deep breaths”

3. Use cue words to remind yourself to stop thinking negatively
- We have a tendency to repeatedly have the same negative thoughts over again
- “I can’t do this” instead say “power through”

4. Change a negative thought to a positive one
- “I am too slow for this” instead say “I have been training hard or I am ready for this”

5. Provide evidence against the negative thought
- “This workout is too hard” instead “I have successfully done hard workouts like this before, I am ready for the challenge”

6. Give a more positive reinterpretation of the situation
- “Wow, the competition is really tough” instead “I have a great opportunity to compete at my best alongside these other athletes”