Using Self-Talk to Overcome Athletic Challenges and Boost Performance

What to Consider When Reading

  1. How does your current inner dialogue impact your confidence and performance under pressure?

  2. What specific self-talk phrases could you integrate into your pre-game routine to boost mental preparation?


Athletes train their bodies relentlessly to perform at their best—but what about their minds?

The words you say to yourself before a game, during a competition, or after a mistake can make the difference between winning and losing. Research has shown that self-talk isn’t just motivational fluff—it has real, measurable effects on performance, anxiety, and confidence.

A recent study by Walter, Nikoleizig, and Alfermann (2019) explored how structured self-talk training can help junior sub-elite athletes improve their self-efficacy, volitional skills, and competitive performance. The results? Self-talk can significantly lower competitive anxiety, increase confidence, and enhance overall performance. And the longer athletes practiced self-talk, the greater the benefits. Here’s what you need to know.

Self-talk, focus, performance, bigger gains, self-talk, routine

1. How Self-Talk Can Help You Perform Better

The study found that athletes who engaged in self-talk training experienced major improvements in their ability to manage stress and focus under pressure. Specifically:

  • Somatic anxiety (physical tension, nerves) decreased in athletes who practiced self-talk.

  • Self-confidence increased, especially in those who trained with self-talk techniques for eight weeks.

  • Athletes became better at setting and pursuing performance goals, which helped them stay motivated during training and competition.

  • Coaches rated athletes who used self-talk more highly in skill execution and overall performance.

Try this: Next time you’re feeling pressure before a game, take control of your inner dialogue. Instead of saying, I hope I don’t mess up, reframe it as, I’ve trained hard for this, and I’m ready.

2. Long-Term Self-Talk Training Leads to Bigger Gains

The study compared short-term self-talk training (one week) and long-term self-talk training (eight weeks). While both groups showed improvement, the long-term group had significantly better and more lasting results.

  • Their self-confidence continued to increase even after the training ended.

  • They maintained better focus and emotional control compared to the short-term group.

  • Their overall performance improved more significantly, as rated by their coaches.

Try this: If you want to use self-talk to improve your game, commit to a structured routine for at least eight weeks. Consistency is key—integrate self-talk into training, pre-game rituals, and in-game moments.

3. Using Self-Talk to Build Resilience

Beyond performance, self-talk helps athletes develop mental resilience, which is crucial for bouncing back from mistakes and setbacks.

  • Self-optimization improved, meaning athletes got better at setting and following through on goals.

  • Negative thinking decreased, allowing athletes to recover from challenges more quickly.

  • Self-efficacy (the belief in one’s ability to succeed) increased, which led to more motivation and stronger performances.

Try this: After a setback, use self-talk to reframe failure as feedback. Instead of thinking, I’m not good enough, say, That was a tough moment, but I can learn from it and come back stronger.

4. Practical Ways to Use Self-Talk in Your Training

To maximize the benefits of self-talk, athletes should use a structured approach tailored to their specific needs. Here are some effective ways to incorporate self-talk into your routine:

  • Pre-game prep: Use positive affirmations before competition (e.g., I am ready. I trust my training.)

  • During training: Create cue words to stay focused (e.g., Explosive push-off in sprinting or Follow through in shooting sports).

  • During competition: When feeling stressed, use calming self-talk (e.g., Breathe. Stay in control.)

  • After mistakes: Instead of self-criticism, use self-talk to refocus (e.g., Shake it off. Next play.)

Try this: Keep a self-talk journal and write down the phrases that work best for you in different situations. Over time, you’ll build a library of powerful, personalized self-talk statements that enhance your confidence and performance.

Conclusion: Self-Talk is a Game-Changer

Self-talk is more than just a psychological trick—it’s a science-backed strategy that can improve confidence, reduce anxiety, and enhance performance. The key takeaways from this study?

  • Self-talk training helps athletes perform better by lowering anxiety and boosting confidence.

  • The longer you practice self-talk, the more effective it becomes.

  • Structured self-talk routines can help you stay resilient, focused, and mentally tough.

The best athletes don’t just train their bodies—they train their minds. Are you ready to start using self-talk to take your performance to the next level?

Want to Develop a Stronger Mental Game?

If you’re looking to integrate elite-level mental skills training into your routine, consider working with a mental performance consultant. Learning how to use self-talk effectively could be the key to unlocking your full potential.

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