In order to have a successful day, it is important that we start off the morning on the right foot. When you wake up in the morning, what do you say to yourself? If your answer is anything other than “I’m going to have a great day,” then chances are you will not be as productive throughout your entire workday.
Studies show that those who use self-positive talk actually feel better about themselves and their day ahead of time. This leads them to more confident decisions and action steps taken throughout their workday which means they are less likely to procrastinate or avoid challenges.
What is positive self-talk?
Your internal monologue is known as self-talk. It’s driven by your subconscious mind, and it expresses your ideas, assumptions, questions, and aspirations.
Negative and positive self-talk are both possible. It can be inspiring, as well as disheartening. The majority of your self-talk is determined by your personality. Optimists are more likely to have positive and hopeful conversations with themselves. If you’re a pessimist, your self-talk is more likely to be negative and pessimistic.
Positive thinking and optimism can aid in the management of stress. Positive thinking, in fact, may provide you with certain health advantages. According to one 2010 research, optimists have a superior quality of life.
You can alter your self-talk if you believe it’s too negative or if you want to emphasize good self-talk. It might help you be a more optimistic person and enhance your health.
Why is it important?
Self-talk has been shown to boost performance and general well-being. According to a study, self-talk may assist athletes in achieving their goals. It may help them with endurance or power through a set of heavyweights, for example.
Furthermore, having a more positive attitude and speaking positively to oneself can help with a slew of other ailments, including:
- increased vitality
- greater life satisfaction
- improved immune function
- reduced pain
- better cardiovascular health
- better physical well-being
- reduced risk for death
- less stress and distress
It’s unclear why people who talk themselves up and optimists get these advantages. Positive self-talk, on the other hand, may help people with mental abilities that allow them to solve problems, think differently, and be more efficient at coping with difficulties or challenges. This can lessen the negative effects of stress and anxiety.
How to have positive self talk daily
1. Start in the morning
Setting yourself up for success by employing good self-talk in the morning is a great place to start. Begin your day with some optimistic affirmations and mindfulness meditation.
A positive affirmation is a good and inspiring statement. “I’m enough, and I love myself,” for example, or “I have faith in myself, I’m brave.”
2. Make it a part of your daily routine.
Make positive thinking a part of your everyday routine. When driving or performing regular chores like washing the dishes, listen to an uplifting podcast.
When you’re at work, remind yourself how wonderful you are. You may also jot down an encouraging quote on a note-card and place it on your laptop for motivation.
When ordering coffee, practice your affirmations.
At night, make a list of three things you like about yourself in your diary.
3. Develop a healthy relationship with your inner critic.
Your inner critic is the voice in your head that denounces everything about you. You have three choices when your internal critic speaks: ignore it, engage with it, or redirect your attention.
You’ll have to determine how you’re going to go about things. If your inner critic comes by for a quick speech, ignore him or her, affirm yourself and carry on with your day.
If you’re being harassed by your inner critic, try conversing with it to see if there’s anything worthwhile it has to say.
If everything else fails, change the direction of your attention. Self-criticism is silenced when you concentrate attention on others. It also increases your empathy for yourself and others.
4. Refer to yourself in the third person
Your self-talk affects how you feel. Especially when you’re facing a problem.
Try thinking of yourself in the third person when you’re going through a tough period. Use your first name, ‘he,’ or ‘she,’ ‘they,’ or any other personal pronouns as needed.
Using the third person in self-talk may help you think more critically. This aids your ability to provide better responses and feelings. It can also aid in the reduction of stress and worry.
Instead of exclaiming, “I can’t believe this is happening,” try saying, “It’ll be all right, Mandy. We’ll figure it out soon.”
5. Set daily reminders
You can use automated reminders to help you remember to improve your self-talk. Set up your phone or calendar to alert you that you need to continue working on your self-talk.
You may even create more complicated reminders, such as “Don’t forget to keep track of your thoughts today,” and “Be your own greatest supporter.” You may also create more particular reminders such as, “Keep an eye on polarizing ideas today.” Or, “Remind yourself to breathe whenever you’re feeling overwhelmed.”
Tips to Improve Your Self-Talk
1. Listen Critically to Your Inner Critic
In high-pressure situations self-talk is often relentless and critical, says Ethan Kross, Ph.D., the laboratory director of the Emotion & Self-Control Lab at the University of Michigan. Our inner voices are fuelled by emotion, and this has an impact on everything from how we speak to ourselves to our actions, beliefs, attitudes, and habits.
So the first thing you should do is listen critically to what you are saying to yourself — as well as how you’re saying it. Pause the discussion and think about methods to alter it when your inner voices begin shouting words of reproach and defeat.
2. Fit Your Conversation to Your Goal
You’re talking to yourself, so think about where you want to end up. According to Hatzigeorgiadis’ study, several sorts of self-talk are more successful for various purposes.
To enhance technique, instructive self-talk like “shoulders back,” “keep the left arm straight,” or “temper the eggs before mixing” is best.
Motivational self-talk such as “you’ve got this,” or “you can do it,” “keep going,” can help with confidence, strength, or endurance.
3. Treat Yourself as a Friend
Negative, deprecating, or hurtful self-talk is just going to add to your stress levels and holds you back. Instead of speaking harshly to yourself, talk with respect—just as you would a friend.
Rescript negative messages to include a positive spin. “I am not good at this” can be changed to “Relax. You are prepared for this.”
“I’m not sure what to say” maybe switched for “Remember to smile and ask excellent queries.”
Okay, positive self-talk isn’t exactly a psychological theory. It’s more of an acknowledgment that the motivation that gets us out of bed in the morning is often the result of reassuring ourselves that today will be better than yesterday. The exercise I mentioned was just one opportunity to find positive self-talk and I encourage you to evaluate all of your own pieces of positive reinforcement in your life, whatever they might be.