positive self talk

www.protexsports.com

POSITIVE

SELF-TALK

John Ellsworth, M.A.

Sports Psychology Consultant


Positive Self Talk – What is it?

• The internal dialog we have going on every day.

– 60,000 thoughts / day

– Quality of dialog separates the good performer from the peak performer

• It can either be helpful or harmful.– Five ways we self-talk about performance

• I think I can…

• I hope I can…

• I believe I can…

• I know I can…

• I will make this happen


Positive Self Talk – What is it?

• Is both instructional, and motivational.

– Executing skills & strategies…

– Mental toughness, focus, & confidence…

– Keeping on track to achieve goals…

• How does it affect you?– The subconscious is the control center

for all movement.

– Constantly being programmed by thoughts, words, emotions we to tell it.

– Good input = in Good output


Asset or Liability:Self-Talk can be an asset or a liability

• Helps the athlete to remain in the

present - it’s an asset

• Takes the athlete to dwell on the past,

focus on unhealthy beliefs, or the

future outcomes - it is a liability.

• Which is it for you?


Asset or Liability:Self-Talk can be an asset or a liability

• Is your self-talk an asset

or a liability?

– Take a mini self – assessment.

– Hear, see, and feel the self-dialog

in your last performance.


Negative Self-Talk – DISRUPTS

AUTOMATICITY of performance

Evaluates performance & engages the mind in derogatory self-labeling, & rating.

Holding these patterns reinforces behavior to confirm these perceptions. Self-Fulfilling!

Affects immediate performance, self-esteem.




Self-Esteem & Confidence begins and ends with self-talk.

Self-Talk feeds the mind with data & feelings about performance.

We gain Confidence - via task success. Positive Self-Talk strengthens the mind with “power” food.

Best Performances - happen when?




If the goal is poor performance - negative

talk works every time.

If goal = Success – immerse yourself on

the immediate “task” at hand.

Incorporate performance enhancing

process thoughts. Amazing things

will happen!!


Planned Self-Talk – can enhance

SKILL ACQUISITION &

EXECUTION

Goal: Reduce conscious control & promote automatic execution of the skill. (More) focus on desired feeling(s).

Skill Learning – Self-talk is frequent & focused on technique, mechanics, & execution.

Mastery - Self-talk becomes shorter, less frequent, & shifts focus away from mechanics. Focusing on strategies, optimal feelings, & images is key consistent success.

Key reminders – like “cue words” create images

– See it - hear it - feel it - !


Planned Self-Talk – can enhance

SKILL ACQUISITION &

EXECUTION

• Objective: Focus on success/achievement rather than physical mechanics/technique of the task.

• Confidence first, then Trust without conscious thought process on mechanics.


Different Types of

Self Talk – There are 7

1. Self -Talk for Changing Bad Habits

2. Self -Talk for Attention Control

3. Self -Talk for Creating Affect or Mood

4. Self -Talk for Changing Affect or Mood

5. Self - Talk for Controlling Effort

6. Self – Talk for Building Self- Efficacy

7. Self-Talk for Increasing Adoption & Maintenance of Exercise Behavior


Identifying Self-Talk

• Retrospection - looking back and contrasting good versus poor performances

• Imagery – rehearse / review past performances & note patterns in self-talk

• Self -Talk Log – track self-talk (Self-Talk Monitoring System)


Techniques for

Controlling Self-Talk

1. Thought Stoppage – awareness & use of trigger to STOP the thought

2. Countering – identify & build a case against the statements. Internal dialog that uses facts & reasons to refute the underlying belief.

“No that’s not right, who says I can’t?


Techniques for


3. Reframing – Alternative frames of reference or different point of view. Acknowledge & use situation to ones best advantage.

Negative: “I’m not feeling confident about my chances….

Reframe: “ I’m looking forward to the challenge…

Negative: “I’m feeling tense & anxious about the event today”

Reframe: “I’m feeling excited and ready to rock and roll”

Reframe: “I’m feeling like I have the butterflies flying in formation”


Techniques for


4. Affirmations - Positive Self-

Talk Statements– Refocus the mind – “cue words”

– Repeat powerful words that get the attention

of your internal computer (subconscious).

– Great preventive strategy - keeps the mind

positive - No time for negative to creep in.

– Examples: Power & Speed, Perfect

Rhythm, Glide & Stride, Smooth Delivery


Formula for Self-Talk Success

5. What Next?

– Training is a process. The destination will be there. Enjoy the journey!

– The extra edge to reaching peak performance results = mental strength!

– Homework assignment: Create three positive affirmations for each event.

– It’s all about “how you say it”. The mind will do what we tell it.

“The mind controls the body, and the mind is unlimited” ~ Craig Townsend

positive self talk

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