The Performance-Boosting Power of Positive Self-Talk

On this show, we’ve talked about untangling unhelpful thoughts, like how not to fall into common thinking traps. We’ve also talked about being compassionate towards ourselves. All of these are great long-term approaches to cultivating a healthy mental space. But what about when we’re on the spot right now? Can we use our thoughts in a high-stakes moment to better our performance? For this, we can turn to the sports psychology field for some coaching.

What does science say about positive self-talk?

I’m not an athlete, but I’ve always admired athletes for their total focus and ability to perform under pressure. When Stephen Curry makes his game-deciding free throw, I imagine time slows down and everything extraneous is filtered out. But I also wonder—is there anything else going through his head in that moment? Does he say anything to himself to make the magic happen?

A 2020 study of three 800-meter runners found that using self-talk consistently made them run faster and feel mentally tougher.

Maybe he does! It turns out that positive self-talk is an athlete’s secret weapon. A 2020 study of three 800-meter runners found that using self-talk consistently made them run faster and feel mentally tougher. They didn’t necessarily think their speed was any different, but their performances spoke for themselves.

There are already decades of research showing that cheering yourself on has real effects for scoring more points and winning more competitions.

How to make positive self-talk work for you

Positive self-talk is exactly what it sounds like—you literally talk to yourself in a motivating, encouraging, and confidence-boosting way. You might even add some coaching instructions. (Think Mohammed Ali and “Float like a butterfly; sting like a bee!”)

 Now, whether you’re an athlete or not, you can try this method for yourself next time you’re about to make a tie-breaking serve or give a career-changing presentation. Here’s how to put positive self-talk to work for you.

1. Start early. Positive effects are especially strong when you’re a novice.

Gigi Fernandez is a retired and celebrated tennis player with 17 Grand Slam doubles titles and two Olympic Gold Medals. Earlier in her career, she...

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