A few things you can do now
Identifying self-talk can sometimes be tricky because it's so automatic, you might not even be aware of what’s going on in your own mind.
Below are a few tips of things you can start doing right now. Some are situational. It would be great if you could learn all of these strategies all at once, but let's be real...that's a lot of new behaviors to learn. And this is a short list. Change comes from little improvements over time. Start by using the ones that appeal most to you and try other ones when you are ready.
These are general outlines and is a brief list. For optimal results, work with an experienced coach who understands the disciplines listed in the introduction. An experienced coach will teach you how to develop a constructive self-talk model designed specifically for you.
Constructive Self-Talk
Keep a notebook and after each workout, practice and game record your mood, how you were physically, what people said to you (positive and negative) and how you felt about it, what you said (internally and externally) and what you did about it - if anything. Also any general "internal" conversations. After a short time you will probably start noticing patterns. Once you start seeing patterns then you can decide whether you need to make any adjustments or not.
Yet- One of the quickest and easiest things you can do right now especially for younger players. Just add the word “yet” if you catch yourself saying something negative.
Change: “I can’t do it.”
To: “I can’t do it yet.”
Even if you pause realizing what you just said, still add “yet”. Saying "I can't" creates a mindset that is negative. A mindset that will restrict growth and development. By adding "yet" implies that you will continue to try and at some point will succeed.
When talking to yourself use your name or “you” - not “I”. Ok, I know. The first time I heard this I too thought is a bit weird. But when I started thinking about it, I realized most of the time I did speak to myself using my first name.
Psychologist Ethan Kross at the University of Michigan recently led research studying the pronouns people use when they used self-talk. He states,
"What we find is that a subtle linguistic shift — shifting from 'I' to your own name — can have really powerful self-regulatory effects."
In other words, it can change the way you feel and behave. Kross found people who used their own names were more likely to give themselves support and “positive” advice. So when talking to yourself use “you” or you’re first name. Give it a try.
Check out LeBron James doing it in an interview.
The Baseball Observer - Mental Skills Issue
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