The Power of Self-Talk

“Convincing Yourself You Can”

In November 2013 a study was conducted by the Director of Research at the Centre for Sports Studies at the University for Kent, to show athletes they could indeed disagree with their own brain and mask negative signals with encouraging thoughts.

24 young athletic volunteers agreed to participate in a cycling endurance test.

To establish fitness baselines for each person, the men and women were asked to ride a training bicycle at 80 percent of their maximum effort until they were exhausted and could not go on. 

During the tests, not only were their heart rate, work rate and speed recorded, but even their facial muscle contractions showing their pain in the form of grimaces. After the session, the volunteers were also asked for their rate of perceived exertion (RPE), a standard self-report measure of effort.

For the next two weeks, the group was split in two. The first group was told to continue their normal exercise routine until the next test. However, the second group was instructed on how to use self-talk during their workouts.

They each chose four motivating affirmations, two for the early part of a session like “feeling strong today” and two for the final stretch like “I can do this.” They incorporated these statements into their daily exercise routines.

On returning to the lab, the two groups were asked to do the same cycling to exhaustion test. The second group were allowed to use their self-talk phrases during the session. Sure enough, that group was able to last on the bike 18% longer than their initial baseline level while the first group performed about the same as before.

Interestingly, even though the physiological markers of heart rate and oxygen use stayed the same for the self-talk group, they reported a lower RPE.

In other words, they had fooled their brain by blocking the negative signals from their body!

This study is the first to demonstrate that self-talk significantly reduces RPE and enhances endurance performance.

The findings support the psychobiological model of endurance performance and illustrate that interventions designed to specifically target favourable changes in perception of effort are beneficial to endurance performance.

A Game Changer says…

The use of self-talk is a fascinating conundrum as it can establish such strong neurological connections with the brain.

Used correctly it can become a wonderfully handy tool to empower oneself both for motivation and for calm.

Used incorrectly, it can be both destabilising and detrimental in the extreme.

As with any skill we learn in life, the aim is to rehearse and subsequently filter the skill into our unconscious mind so it can be easily repeated time and time again from a simple instruction.

Symbolism is also a very powerful tool to use when it comes to how the unconcious absorbs information.

You may have noticed how NFL players often hold up four fingers at the start of the 4th quarter. This is to signify that they should dig deep and finish strong. Even if their legs are dead and they are ready to quit they are convincing themselves to compete for one more quarter.

This type of self-talk motivation is used by many athletes but can be utilised in the business world and in every walk of life just as easily.

A Round In The Mind

For years Major James Nesmith had dreamt of improving his golf game - and after much searching he finally developed a unique method for success.

Major Nesmith was your average weekend golfer with a handicap of 18. Then suddenly, for seven years, he completely quit the game. Never touched a club. Never set foot on a course.

It was during this break from the game that his new technique for success was born. In fact, when he returned to the fairways after his golfing hiatus he shot an astonishing 4 over par round of golf! He had cut 14 shots off his handicap without having touched a club. Amazing.

On top of not having played for seven years, his physical condition had also deteriorated drastically during this time. What was Major Nesmith's big secret? Mental Rehearsal.

You see, James Nesmith had been captured and imprisoned during the Vietnam War for those seven years. His living quarters had been a cage that had measured 5ft wide x 6ft long.

Throughout the entire time he was captured he saw almost no one and spoke to almost no-one. He had no physical activity.

For the first few months he simply hoped and prayed for his release. He then remembered what he had been taught in the army in the event of capture - occupy the mind or risk losing your sanity and subsequently your life. This was when he became GOOD at golf!

In his mind he selected his home golf course and every day he played a full 18 holes. His imagination experienced everything to the very last detail. Before he arrived at the course he imagined himself dressed in his favourite golfing attire.

He smelled the fragrance of the trees and the freshly cut grass. Each day brought different weather conditions - wind, rain and sun. He heard the singing birds and scampering of squirrels. The layout of the course became totally real.

He felt the grip of the club in his hands. He practiced the smoothness of his downswing and the ease of his follow through on each shot. He would watch the ball arc in flight, land in the middle of the fairway and roll out to an exact spot he had selected.

All this was played out in his mind.

Every day he was in no hurry. He had nowhere to go. So in his mind he took every physical step to get to the ball, as if he was on the course itself. It took him just as long in imaginary time to play 18 holes, as it would have taken in reality. No detail was omitted. Not once did he miss a shot, never a hook or a slice, never a putt.

7 days a week. 4 hours a day. 18 holes. 7 years. 14 shots off his handicap.

A Game Changer says...

Mental rehearsal is used to strengthen or improve our behavioural performance, the way we think and our internal states.

The more multi-sensory we can make the mental rehearsal, the more effective it will be.

Mental rehearsal is a vital element to improving performance in sport. Champions have often won competitions many times in their head, long before they have competed in them. It is a key illustration of how the mind affects the body.

The way we internally represent an experience has a direct effect on our muscle response. Research has shown that when we mentally rehearse a skill, we actually fire off exactly the same neurology as if we were actually carrying out the experience.

Mental rehearsal can be used for controlling nerves, increasing energy, motivation & confidence and practising skills. It is not only a successful tool for sport but for business as well.

Involvement Alone Can Help Create A Positive Mindset

Being included and getting involved in a sport or group activity can be a sure fire way to start up a positive mindset. Especially within kids.

More often than not it ends up increasing both confidence and belief within people. In many  circumstances it can hugely improve communication skills and also assist with behavioural change.

Teachers, Coaches and Trainers can be highly instrumental in helping people achieve happiness, enjoyment and success in their lives.

A Game Changer says...

Attempting to solve problems and finding solutions by oneself can be a difficult task. The role of a good Mentor or Mind Coach is not to be underestimated.