Micro and Macro Self-talk Tools
Self-talk tools come in many different forms that might serve you differently based on your circumstances. Two distinct buckets encapsulate many self-talk tools: micro and macro.
Micro self-talk tools that are brief (both in content and time spent executing them) and valuable in their repetitiveness and in-game use. Macro self-talk tools take more effort and are not as helpful in the heat of competition. They are, however, helpful in overwriting an unhealthy narrative that can lead to many negative effects down the line.
Micro self-talk tools mainly consist of mantras and other anchors that quickly redirect focus to something that boosts confidence, motivation, and/or focus. They can be reminders of something instructional, like form. It can also be a core value of yours that reminds you why you do what you do or what is important to you that can help guide subsequent behaviors and thoughts. These helpful reminders or boosts to self-talk can occur in lapses of focus during games, repeatedly in anticipation of a game, or during the fallout of making a mistake where you are in damage control mode to prevent yourself from spiraling. Their versatility and ease makes them an essential tool for every athlete.
Macro self-talk tools require deeper reflection and effort in changing the narrative you are automatically writing in your mind. For example, an athlete who constantly beats themselves up through negative self-talk after making a mistake may require a macro self-talk tool after the game to manage the negative feelings they’re experiencing. Journaling is an excellent macro self-talk tool, where you write down (either open-endedly or through specific prompts) your thoughts. A similar result can come about from engaging your support network, like talking to a family member, friend, or coach about the swirling, frustrating, or anxious thoughts you’re having. Another macro self-talk tool would be exercises you find in therapy, especially with a clinician focused on cognitive behavioral therapy (CBT). Exercises and worksheets may help you identify triggers of negative self-talk, signs you’re in a spiral, and exceptions to this phenomenon that empowers you to increase these exceptions, both in frequency and duration.
Self-talk is the basis of mental strength. In a vacuum, an athlete with poor self-talk will consistently perform worse than their competitors who put in the work to optimize their self-talk so their focus, confidence, and motivation are more consistently facilitating strong performance, not denying it.
