The document discusses the concept of positive self-talk and its impact on athletic performance, emphasizing that effective self-dialogue can enhance motivation and focus. It categorizes self-talk as either an asset or liability, depending on whether it helps athletes remain present or distracts them with negative thoughts. Techniques for managing self-talk are presented, including thought stoppage and reframing, which aim to promote better performance and confidence.

1. POSITIVE
SELF-TALK
John Ellsworth, M.A.
Sports Psychology Consultant
www.protexsports.com

2. 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
www.protexsports.com

3. 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
www.protexsports.com

4. 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?
www.protexsports.com

5. 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.
www.protexsports.com

6. 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.
www.protexsports.com

7. 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?
www.protexsports.com

8. 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!!
www.protexsports.com

9. 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 - !
www.protexsports.com

10. 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.
www.protexsports.com

11. 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
www.protexsports.com

12. 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)
www.protexsports.com

13. 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?
www.protexsports.com

14. 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”
www.protexsports.com

15. 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
www.protexsports.com

16. 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
www.protexsports.com