The transformative power of positive self-talk
Skills support us in sports—and in life. From the focus required for kyūdō (Japanese archery) to the technical and mental agility of boxing, we’ve examined how physical, mental and emotional skills help us succeed. To round out this theme, let’s turn to a crucial mind-body skill that’s easy to practice and powerful in its impact: positive self-talk.
Positive self-talk is the way we speak to ourselves in our heads, or our internal dialogue. When it’s affirming and optimistic, it can boost motivation, improve performance and support emotional well-being. Think of it as talking to yourself the way you’d talk to a good friend: kindly, encouragingly and with compassion.
Research links positive self-talk to a wide range of benefits: longer lifespan, lower rates of depression and anxiety, improved cardiovascular health and better overall resilience. A study published in College Teaching found that students who recited affirming statements before giving a speech experienced less performance anxiety. Another study out of Korea showed that athletes who practiced positive self-talk had more fun, felt more motivated and performed better under pressure.
There are also different types of self-talk. Instructional self-talk—like reminding yourself to do specific things like breathe or follow through when you swing—can improve physical performance. Imagine that! You can talk to yourself, and that self-talk can improve your technical abilities! You can really be your own coach.
Of course, many of us default to negative self-talk, which can drain confidence, increase anxiety and contribute to chronic stress and all its harmful health impacts. That’s why it’s important to actively practice the opposite.
Common examples of positive self-talk include:
- “I can do this.”
- “I’m proud of myself for trying.”
- “I trust in my abilities.”
- “I can learn from this.”
So, here’s a challenge you can try yourself or share: come up with a few encouraging phrases that resonate with you. Keep them handy for moments of doubt or challenge.