{"id":1649,"date":"2020-03-02T11:26:23","date_gmt":"2020-03-02T11:26:23","guid":{"rendered":"https:\/\/lifestyle.hussle.com\/?p=1649"},"modified":"2021-06-15T15:13:47","modified_gmt":"2021-06-15T15:13:47","slug":"how-positive-self-talk-helps-in-sport-and-exercise","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/how-positive-self-talk-helps-in-sport-and-exercise\/","title":{"rendered":"How positive self-talk helps in sport and exercise"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.0.9″ custom_padding=”0px|||||”][et_pb_row _builder_version=”4.0.9″][et_pb_column type=”4_4″ _builder_version=”4.0.9″][et_pb_text _builder_version=”4.4.7″ text_font=”Euclid Circular B Light||||||||” header_4_font=”Euclid Circular B Medium||||||||” header_4_text_color=”#000000″ header_4_font_size=”24px” hover_enabled=”0″ inline_fonts=”Euclid Light,Euclid Medium”]<\/p>\n

We all do it. Talk ourselves out of the early morning workouts. Then after a tough day, dread the thought of an after-work gym session and end up talking ourselves out of that too. It\u2019s hard to get motivated. And it all starts with our attitude. The thing that can help or hinder our fitness<\/a> intentions.\u00a0<\/span><\/p>\n

It can often feel like a negative attitude or mood is thrust upon us and there\u2019s nothing we can do about it. In reality, the majority of it is in our control. Choosing to approach situations with a positive attitude can have an overwhelmingly positive effect on our motivation and work ethic. But of course, that can be a lot easier said than done. That\u2019s where the tactic of positive self-talk can come in.<\/p>\n

Positive self-talk in sport is a widely researched concept. All top athletes use it. But how can we use the tactic in other types of exercise too? How can we practice it properly? And how can we use it to improve our workouts and fitness motivation?<\/span><\/p>\n

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What is positive self-talk in sport?<\/span><\/h4>\n

Positive self-talk in sport is one of the simplest principles of sports psychology. Yet, it\u2019s one of the toughest to master.\u00a0<\/p>\n

Self-talk is your internal dialogue. But it\u2019s strongly influenced by your subconscious mind and can be very negative if you\u2019re not aware of it. Our brains are always involved in some form of self-talk, particularly when we\u2019re under physical or mental pressure. The key is to become aware of your internal chatter, acknowledging and noting it. Whether positive, negative or uncertain. Then take control and readdress it to make it as supportive and encouraging as possible.\u00a0<\/span><\/p>\n

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What\u2019s the science behind positive self-talk in sport?<\/span><\/h4>\n

Talking to yourself seems like a weird thing to do. But we all do it. Research confirms that, particularly in the context of exercise, we use it for both motivational and cognitive purposes<\/a><\/span><\/strong>. So, it\u2019s important to acknowledge the impact of what we say to ourselves as it will have an impact on our behaviours and actions.<\/span><\/p>\n

It sounds too simple. Too easy to work. We all think we\u2019re above the small things we can do to help ourselves. But research shows, regular implementation of positive self-talk can work.<\/span><\/p>\n

Studies have shown that those who adopt positive self-talk strategies and Motivational Self-Talk programs (MST) can perform better in physical activities, particularly endurance ones. \u00a0For example, in one study, cyclists boosted their cycling time exhaustion by 25% over two weeks.<\/a><\/strong> Other studies show that athletes who used positive affirmations for fitness motivation scored better on strength and endurance.\u00a0<\/span><\/p>\n

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How should I begin?\u00a0<\/span><\/h4>\n

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Start by reflecting and acknowledging the way you talk to yourself during your workouts. Things like \u201cMy legs are tired<\/em>\u201d or \u201cI can\u2019t do this<\/em>\u201d are quite common. But these affirmations might be making it even harder for yourself. They\u2019ll drain your energy, sap your motivation and ultimately decrease your performance.<\/p>\n

You might not even be aware that you\u2019re doing it. Make a conscious effort to listen to your internal dialogue next time you hit the gym. Is your attitude towards exercise one of apathy or negativity? If so, you might be reinforcing this with the self-talk you\u2019re doing.<\/p>\n

And don\u2019t forget, it\u2019s normal and okay to fall victim to it. We all do it. Don\u2019t be angry or cross at yourself and keep fuelling the cycle of negativity.<\/p>\n

The trick is to show yourself compassion and kindness. It\u2019s something a lot of us find difficult, but it\u2019s important to do.<\/p>\n

Decide that from now on, you will talk yourself up. Be your own hype man. The best self-talk encourages and motivates, as well as soothes and reassures.<\/p>\n

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What\u2019s the best way to use positive self-talk?<\/span><\/h4>\n

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Use second or third person pronouns<\/strong>. <\/span>It seems your choice of words really matters. Research published in 2014 studied the pronouns people use when they talk to themselves silently in their own minds. It showed that saying the word \u201cI\u201d can be stressful rather than bringing on positive feelings<\/a>.<\/strong>\u00a0<\/p>\n

Instead, sports psychologists recommend using second or third person pronouns. \u201cYou can do it<\/em>\u201d, or \u201cCome on Charlie, just a couple more reps<\/em>\u201d. Doing this creates emotional distance from yourself, like you\u2019re talking to a separate person, which actually makes it easier to be kinder.<\/p>\n

Use positive instructions<\/strong>. <\/span>Rather than saying what you shouldn\u2019t<\/em> be doing, keep the focus on what you should<\/em> be doing. \u201cYou\u2019ve got a great pace<\/em>\u201d, or \u201cyou\u2019ve got this<\/em>\u201d rather than \u201cdon\u2019t slow down<\/em>\u201d. Doing this will boost your motivation without even trying.\u00a0<\/p>\n

Practice in advance<\/strong>.<\/span> If it\u2019s not your natural instinct, positive self-talk can take some practice. Much of it depends on your personality. If you\u2019re a natural optimist, positive self-talk in sport and exercise might come easily. Pessimistic people might find it trickier, so they will need to find positive phrases to remember to shift their negative inner dialogue.\u00a0\u00a0<\/p>\n

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The keys steps are to acknowledge your current self-talk, decide to readdress your choice of self-talk, and implement a new approach and repeat. Life it tough, busy and demanding. Praise yourself for the little wins and the rest will follow.<\/p>\n

On your marks, get set, Hussle.<\/p>\n

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We all do it. Talk ourselves out of the early morning workouts. Then after a tough day, dread the thought of an after-work gym session and end up talking ourselves out of that too. It\u2019s hard to get motivated. And it all starts with our attitude. The thing that can help or hinder our fitness […]<\/p>\n","protected":false},"author":13,"featured_media":1662,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[4,78,7],"tags":[],"acf":[],"infloai":null,"yoast_head":"\nHow positive self-talk helps in sport and exercise<\/title>\n<meta name=\"description\" content=\"Positive self-talk in sport and in fitness is as simple a concept as it sounds. It\u2019s used by all top athletes. But how can we practice it properly? 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