Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
!" #
m# $
!
WHAT IS SELF TALK?
Attributions
¢ Reasons or explanations of success and failure
¢ Self talk reprogramming encourages performers to
attribute success and failure to factors they can
and change, such as effort, ability, and degree
of preparedness
Cue Words
¢ [uick reminders used during practice and
competition
¢ Keep the mind positively focused on process-
oriented, present-focused reminders that should
facilitate performance
mSES OF SELF TALK«
Elevate Motivation
¢ Intrinsic motivation occurs when athletes feel
and . Self talk reprogramming
should emphasize these factors
Enhance Focus/Concentration
¢ Self talk helps athletes focus on their priorities and
goals, rather than on distractions
Manage Stress
¢ Controlling self talk, particularly limiting negative or
self-defeating thoughts, helps to minimize the amount
of stress athletes experience
mSES OF SELF TALK«
Boost Self-Confidence
¢ Persuasive self talk can convince athletes
that they possess the
and
to be successful
Maximize Skill 6evelopment and
Performance
¢ ï
and
can help athletes remain
focused on performance-relevant cues
while disregarding and avoiding irrelevant
distracter cues during skill development
and performance
³SMART TALK´
COMMAN6MENTS
1. Be an optimist, not a pessimist
å Self talk is a choice. Choose the ³half full´
option. See situations as challenges rather than
threats.
2. Remain realistic and objective
å Think constructively, not just positively
3. Focus on the present -- ³Here-n-now´ self talk
å Avoid ³woulda, coulda, shoulda¶s,´ and ³what
if¶s´
4. Appraise problems as challenges rather than threats
A See problems as opportunities to learn
³SMART TALK´
COMMAN6MENTS
5. View successes as replicable and failures as
surmountable
X See success as due to ability and effort not luck
6. Concentrate on process not product
X Process is controllable and product is not
7. Concentrate self talk on ³controllables´
X Possibly the single most important factor
X Make a list of what you can control in sport.
X Make a list of what you can¶t control
8. Separate performance from self-worth
X We are not our performance
HOW TO REPROGRAM
SELF TALK«
Focus on appropriate positive thoughts and
repeat those thoughts frequently
¢ Athletes are urged to develop
that can target one or more
specific needs using a variety of self talk
types as well as the more general
guidelines outlined by the ³Smart Talk
Commandments´
¢ Scripts offer athletes a tool that can be
used to reprogram positive self talk
CORRECTING
mNPRO6mCTIVE THINKING«
Extremely difficult to change
negative thoughts due to their
highly automatic nature.
However, irrational beliefs and
cognitive distortions are learned
behaviors, so they can be
unlearned.
³THE CRITIC´
³The Critic´ is your inner voice that
attacks and judges you.
¢ The critic blames you when things go
wrong,
¢ It negatively compares you to others,
¢ It sets impossible standards of perfection
and
¢ The critic blames you when you fall short
¢ It maintains an album of your failures but
ignores your successes
³THE CRITIC´
³The Critic´ has your life planned out in detail and
castigates you whenever you break one of the
unwritten rules you¶re suppose to live by.
³The critic´ calls you names (e.g., stupid, untalented,
slacker, weak, slow, selfish).
It reads others¶ minds and tells you they consider you
wanting because they¶re bored, frustrated, threatened
or unhappy.
³The critic´ exaggerates the size and impact of your
weaknesses, and uses your values against you (e.g.,
³good players always play hurt.´)
³The critic´ is the most negative part of each of us, and
it hits you where it hurts, where your self-esteem is
low.
6
61 = 6etect
A Self-awareness of unconscious
thought patterns
62 = 6isrupt
A Thought stopping
63 = 6ispute
A Reframing using counterarguments
E = New & more beneficial effects
6ETECTING NEGATIVE
THOmGHTS«