Positive Self-Talk: Coaching Yourself from the Inside Out

1. What Is Positive Self-Talk?

Positive self-talk is the intentional use of encouraging, instructional, and empowering language directed inward. It is the skill of becoming your own best coach rather than your harshest critic. In high-pressure moments, athletes need an internal voice that focuses, calms, and motivates them. As the saying goes, “Your mind is listening to what you tell it.”

2. Why Negative Self-Talk Hurts Performance

- Drains confidence and increases anxiety.
- Disrupts rhythm, timing, and concentration.
- Creates a fear of failure instead of a mindset of growth.
Example: A hurdler saying, “Don’t screw up this start,” is more likely to tighten up and miss the rhythm.

3. Three Types of Performance Self-Talk

Instructional Talk — Gives technical direction.
Example: “Drive your knee.” “Stay tall.” “Relax shoulders.”

Motivational Talk — Boosts effort and confidence.
Example: “You’ve got this.” “Push through.” “Strong finish.”

Calming Talk — Soothes nerves or restores focus.
Example: “One breath,” “Let it go.” “Reset and go.”

4. Talk to Yourself Like You’d Talk to a Teammate

You’d never tell a teammate, “You’re useless,” after a mistake—so don’t say it to yourself. Use constructive self-coaching instead:
- Negative: “I’m terrible at this.” → Coach Talk: “What can I learn from that rep?”
- Negative: “I always mess up.” → Coach Talk: “Let’s focus on the next moment.”

5. Self-Talk Rewrite Practice

Write down three common negative thoughts and rewrite each as a self-coaching line. Practise these daily until the new version becomes your default.

Example:

❌ “I’m not fast enough.” → ✅ “Each rep builds my speed.”

❌ “I’m going to choke again.” → ✅ “Stay loose and attack the moment.”

6. Creating Self-Talk Cue Words

Develop 2–3 personal keywords for your most frequent challenges. Use them like mental buttons.
Examples:
- For nerves: “Trust”, “Steady”, “Flow”
- For focus: “Lock in”, “Eyes up”, “Next”
- For fatigue: “Drive”, “Breathe”, “One more”

7. Daily Self-Talk Routine (3–5 Minutes)

- Morning: Read 2 motivational and 2 calming statements aloud.
- Pre-training: Review your top 3 cue words.
- Post-training: Journal one moment where self-talk helped or hurt.

8. Examples from Elite Athletes

• Serena Williams: Repeats, “You got this” between points to boost presence.
• Mo Farah: Uses mantra “Slow, calm, strong” to manage surges.
• Simone Biles: Known for switching from perfectionism to self-encouragement in practice.

9. Supporting Research & References

• Hardy, J., Oliver, E., & Tod, D. (2009). A framework for the study and application of self-talk in sport. Psychology of Sport and Exercise.

• Van Raalte, J., & Brewer, B. (2002). Self-talk in sport. Journal of Applied Sport Psychology.

• Vealey, R.S. (2007). Mental skills training in sport. In G. Tenenbaum & R.C. Eklund (Eds.), Handbook of Sport Psychology.

• Goleman, D. (1995). Emotional Intelligence. Bantam Books.