www.protexsports.com POSITIVE SELF-TALK John Ellsworth, M.A. Sports Psychology Consultant
May 06, 2015
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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
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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
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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?
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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.
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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.
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Negative Self-Talk – DISRUPTS
AUTOMATICITY of performance
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?
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Negative Self-Talk – DISRUPTS
AUTOMATICITY of performance
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!!
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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 - !
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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.
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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
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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)
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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?
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Techniques for
Controlling Self-Talk
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”
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Techniques for
Controlling Self-Talk
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
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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