Self-talk was once seen as something reserved for motivational gurus—perhaps you remember the SNL character Stuart Smalley staring into a mirror and proclaiming: “I’m good enough, I’m smart enough, and doggone it, people like me!” But more people are learning that there are practical, measurable benefits to adopting a positive inner narrative. On Medium, Alan Trapulionis lays out the latest research on self-talk—and it’s enlightening.
Psychologists have only seriously begun analyzing self-talk in the last couple of decades, and here’s what we know:
1) Positive self-talk improves performance in most sports.
2) Questions like “Will I do this?” produce better results than statements like “I will do this.”
3) Using “we” in self-talk is better than using “I.”
4) Talking about yourself in third person is more effective than talking in first person.
5) Both motivational (“I will do this!“) and instructional (“See the target…straighten elbows…lock onto target…“) self-talk seems to be effective in enhancing performance.
Trapulionis describes another form of self-talk: reminding yourself that you’re already the person you want to be and now you just need to do the actions. During Hell Week, the toughest week of the toughest training program in the U.S. military, Dan Crenshaw would be reminded by his peers and instructors that he was already a Navy SEAL — all he had to do was prove it.
So to practice this, I might tell myself something like, “Will Michelle clean out her pantry today? Yes, she will. She’s already an organized person.” Will this propel me to do it? It couldn’t hurt. As Ryan Holiday writes, paraphrasing the Stoics, “We are what we repeatedly do.” It may just be that we also are what we repeatedly say to ourselves in our heads.
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November 10, 2020 at 10:53PM
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How You Should Talk to Yourself if You Want to Improve Your Performance - Forge
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