How Positive Self-Talk Can Fuel Your Student-Athlete’s Performance P2

"I've failed over and over and over again in my life. And that is why I succeed."

- Michael Jordan,  NBA Basketball Legend.

What does sports psychology say?

Sports psychologists agree on the game-changing potential of self-talk.

 Mental toughness researcher Dr. Peter Clough and his colleagues confirm that how we process language directly impacts how we approach tasks and tackle challenges.

 After all, Clough says, words conjure up images beyond their dictionary meaning. Using the words ‘exam,’ ‘trial,’ and ‘competition’ to a college athlete brings on a range of emotions, thoughts, and even behavior beyond the words themselves.  What words you choose to tell yourself matter.

 A student raised not to expect too much from life’s challenges prepares themselves to do badly, while someone told from a young age to look forward to overcoming obstacles expects to do well. The same situation leads to different inner voices.

 That voice will impact how they approach a task or challenge and how they feel and influence its outcome.

 And while fear and anxiety, if managed well, can boost engagement, too much, and the student-athlete can be overwhelmed and unable to perform at their best.

As Clough points out, whatever the source of the anxiety or pressure, it can help to talk yourself through it – and he has the mental toughness research to back it up.

Research by psychologists and experts in the mental toolkit of endurance athletes, Dr. McCormick and Dr. Hatzigoergiadis, highlight the need for positive self-talk, saying that:

“[T]he mind is key and it should be prepared to ‘say’ all the right things to get you through the event.”

Practicing self-talk

Sports psychologists know that self-talk is a game changer. They’ve seen it out on the field, track, pool, pitch, and in the lab.

Step 1: Encourage the student-athlete to begin by talking themselves through their feelings. It can be tricky, but it’s worth it.

"This challenge? It's temporary, just like a tough game. It'll pass, and I'll come out stronger. After all, pushing through and bouncing back is what I do. I'm resilient and ready for the comeback."

Step 2: Build a self-talk toolkit.

It’s good to prepare before a tough training session or a big game.

When the coaching session is challenging or the competition is heating up, the student-athlete needs positive self-talk in their mental toolkit.

Ask them to think of three positive statements that would work for them. Make them specific to who they are and the situations they face.

Use, add, or replace the following. But pick only three for the moment:

  • I've overcome obstacles before. I have the strength to do it again.
  • Every challenge is a chance to grow and improve. I'm up for it.
  • I am capable and prepared. I've trained hard for moments like this.
  • Mistakes are just steps in the learning process. I learn and move forward.
  • I control my effort and attitude. That's all I need to focus on right now.
  • I am resilient. Setbacks won't break me; they'll make me stronger.
  • I trust in my training and my instincts. They won't let me down.
  • I am part of a team, and we can face any challenge together.
  • I am more than this moment. My journey is about progress, not perfection.

Each self-talk statement encourages resilience, fosters a growth mindset, and reminds athletes of their capabilities and strengths, especially when facing tough situations.

 

Never underestimate the words you choose to tell yourself.  Quick exercise, take the next month and listen to the words you choose to feed your brain?  Make a list.  Are they positive? or Negative?   Choose wisely,  you have no idea how powerful their impact on you are. 

Make it personal – it’s about you

Ultimately, self-talk only works if it’s helping the athlete. It should get them through their doubts, help them manage stress, build confidence, and prepare for the challenge ahead.

While negative self-talk can be harmful, some find it helpful. For some athletes, it jolts them out of their comfort zone, and they come out ready to fight.

And for others, positive self-talk can backfire. They don’t want to hear ‘You’ve got this” – they might see it as unrealistic or unauthentic. Telling yourself you’re the best player in the game when you’re not can lead to frustration as the gap between expectation and reality widens.

So what’s the takeaway?

Self-talk works, but it needs to be individual and specific and what works for your athlete.

We all hear many voices – and they are not all bad. Each one represents a different aspect of who we are.

Self-talk helps us focus on the upbeat voice and boost it with encouraging, supportive, and realistic statements. But if you know that sometimes harsh talking is needed, try it. You will understand what is working and, over time, tune your voice to your needs.

Ultimately, we need to ensure our best self is taking charge. The one that gets the athlete fired up for training, keeps them together for competition, and manages the obstacles life and sports throw at them.

As Magness says, “It’s all too easy to let the devil on our shoulder win the day.”

“You got this.”