Tangible Tools to Perform Better
Positive self talk has been scientifically proven to increase performance and lead to better consistency. Here’s how to talk the talk.
We all have negative or unhelpful thoughts at times, but can we get them to fade into the background while channelling Ariana Grande by saying, “Thank you, next.” Dwelling on negative thoughts, like imagining the worst case scenario or catastrophizing, will not only increase anxiety, but has been shown to have a negative impact on how we feel and how we perform after entertaining those thoughts. Whether it’s public speaking, taking a test or exam, or performing in a sport, our thoughts have a direct impact on how we actually do. Good news is that there are tools you can use to develop a healthier and more helpful internal narrative.
In order to channel Ariana Grande, we must acknowledge our emotions and thoughts, but then let the unhelpful ones pass by without getting hooked by them. You can even use a thought stopping technique and say “NEXT” out loud (or loudly in your head). We then have an opportunity to replace any negative thinking or stop a bad spiral. Just maybe don’t yell NEXT or STOP too loudly if you’re in public, I mean you do you, but just something to think about.
Okay, so we 1. recognized it was happening, 2. acknowledged the thoughts/ emotions, 3. stopped the thoughts… now what? Now we replace the thoughts and therefore improve our performance. Your replacement should be a combo of motivational and instructional words. Make it a short mantra that is easy to remember. For example:
“I’m ready, I trust myself, go.”
“One thing at a time, commit, let’s do it”
“What if it all works out? Let’s see”
What are some sayings that would help with your performance, speech, or presentation? What would you want to hear in order to build confidence and a positive outlook? Use these techniques and science says it will lead to better outcomes in how you feel and how you perform.
You might be thinking, “but Dr. Hotz, I never remember to use these skills in the moment!”
Well, building a habit can take time and a lot of conscious effort. Sometimes building in an external cue for yourself can be a good reminder to use the skill. Some examples of cues could be writing the saying on your hand or arm, wearing a certain bracelet, hair tie, or rubber band as a reminder to think about your mantra. You could also write it on your water bottle or on a piece of paper and put it in your shoe. Literally standing on positivity or stepping in the right direction... Need more ideas? Not specific enough for your sport or performance? Let’s chat.
Doc Hotz