The Magic of the Mind in Exercise and Sport Performance: The Power of Positive Self-Talk

by Hollyann E. Jenkins

What's the secret to getting a better pump in the gym or experiencing a faster, more enjoyable run? Here's a hint… It has nothing to do with your physicality. Instead, it starts in the mind. 

In full disclosure, I am not a sports psychologist but rather a lifelong student of how our mindsets shape our perception of reality. If that sounds far out, let's explore how the brain affects our physiological state. 

When we give in to negative thinking patterns while working out (i.e., "this hurts," "I can't do it," or "I'm done"), our bodies reflect these thoughts. We've all had those negative thoughts rattling around in our heads.  Here's a quick example.  Let's say a basketball player, Chris, is playing in a competitive game.  The score is close between the two evenly matched teams.  His nerves are getting to the best of him and soon, his internal dialogue may sound something like this.  “I don’t want to mess up.  But… sometimes I do mess up, like the last game.  I made a foolish pass with only seconds left. The ball was stolen by an opponent and resulted in a breakaway lay-up moments before the buzzer sounded. I single-handedly literally lost the game.  I suck!  What if that happens again?  I already let my team down once.  I can't screw up again. “

Negative thought patterns lead to a stress reaction, which manifests as physiological changes that can impede athletic performance: reduced fine motor functioning, disrupted blood flow patterns, decreased oxygen to muscles, impaired decision-making abilities, and muscle tension (Gee, 2010). While we will never know what happened to Chris, the fictional basketball player, the odds are that he did not play to their best ability.

Negative thought patterns are a recipe for poor performance.  The more you worry about it, the more likely you will manifest it.  This is mind and body integration at it's finest.

Let's look at research by Stevinson and Biddle, published in 1998.  The duo evaluated the thought patterns of recreation, non-elite marathon runners during a race.  They found that the runners who paid too much attention to their physical discomfort were more likely to hit the proverbial "wall" earlier.  For non-runners, the “hitting the wall” is a term for extreme discomfort and feeling like you cannot continue. Typically, this occurs when glycogen supplies have been exhausted during a run.  The researchers found there was a significant negative relation between the reported amount of time focusing on internal pain and the onset of "the wall."  Also, they found a significant positive relationship between the inward monitoring of discomfort and the duration of "the wall."  In other words, the runners that focused on the pain hit the “wall” sooner and experienced it longer than the runners that were not focusing inward on their physiological state.

So far, we have discussed how negative thoughts or focusing on the pain can impair performance.  Fortunately, the reverse is also true!  Positive thoughts can help you perform at your optimal level. Whether you are a competitive athlete or work out to enhance your health and activities of daily life, having a positive mindset can make a huge difference.

I have found this to be true in the gym.  As a health coach, I have spent decades promoting fitness as a mood booster, a phenomenal byproduct of a good daily sweat session.  However, my best workouts occur when I start with a positive mindset.  My inner circle of friends all know that my 5 am warm-up is a wild dance party of one to Beastie Boys or Prodigy.  Not only does this get my blood pumping and my muscles warm, but it's a guaranteed way to get me mentally prepared to take on the world or, in this case, slay my workout.  However, I may be rushed some days and have to forgo the dynamic dancing.  On those days, I'm less peppy and admittedly more focused on getting the job done.  The weights feel heavier, and I tend to think more about the burn.  When I feel I can't continue, I have learned to flip a switch and say a habitual mantra, "I can do this all day long." When I say that, it is an immediate boost of energy and a rush of self-confidence.  Now, let's be honest.  This trick has taken lots of routine practice to get that surge of true self-efficacy, but it is an example of the power of self-talk.

Over the past several decades, research has supported the link between positive self-talk and enhanced self-esteem, self-efficacy (belief in your ability), and resilience.  Similar to how your feelings of stress or self-doubt can negatively influence your ability, positive self-talk can help you perform at your optimal level.  Researchers have even found that this powerful (and simple) technique even works when acquiring new, lower-complexity skills (Perkos et al., 2002).

I can't imagine a better example than one of my all-time favorite memories.  My son, Gavin, was a senior at a small, rural high school.  At the end of his spring track season, Gavin was determined to qualify for Nationals in the Steeplechase event.  It's important to know that Gavin had NEVER even tried the Steeplechase event before. His small school division did not offer this event for track athletes. While he had won 2 state championships (800m and 1600m) that year, he narrowly missed qualifying for Nationals. He searched all national qualifying meets within a "drivable" distance and found the Steeplechase. With less than a week to prepare, Gavin and I researched and learned as much as possible about this event. We knew the exact time he needed to qualify for nationals and worked out his splits with a few-second buffers.

We went to our local track and did light hurdle drills. Our purpose was truly to build self-efficacy rather than train with so little time before the meet. While he was already in peak condition for racing, jumping hurdles/barriers was foreign to him. Not only did he not have any experience in this event, he had never competed in any hurdle events either. Yet, he knew he could excel at it.  More so, Gavin believed wholeheartedly in his ability.

Gavin and I at his first ever Steeplechase event.

For fun, we had a singlet designed for him that said "me" with a cougar since he was running unattached and was in reference to one of his favorite movies, Talladega Nights.  We loaded the car and headed to the "last chance" meet for his final attempt to make nationals and his first time jumping over wooden barriers and water pits. 

In the end, not only did he qualify for nationals, but he broke the ALL-TIME STATE RECORD in his Steeplechase division!!

Gavin flying at Nationals

For this second time ever competing in the event, it was on the National level. Gavin accomplished his goal and held his own among the kids who had been doing it for years.  I couldn't have been more proud, but not because of his accomplishment.  Instead, I am proud of his determination, grit, and belief that he would get to nationals.  He could have easily let his doubts deter him.  Most of us would have been apprehensive and unsure about the possibility of qualifying for nationals in an event we had never even practiced before.  Yet, he knew he had the speed and possessed explosive power from years of high jumping.  He believed it and made it happen.

It goes without saying that these results are not typical. However, had he let negative thoughts of doubt creep in, he wouldn't have stood a chance. Instead, he raced with confidence and strong self-efficacy, delivering the best performance he was physically capable of that day.

The power of the mind can either help you or hinder you.  Why not harness that superpower to be the best that you can be?  Below are some helpful tips to help you find your mental magic.

1. Pay attention to your inner dialogue during physical activity. Awareness is the first step to change. We have thoughts that run through our minds constantly, and while we may not be aware of the negative ones, they still affect our physiological state.

   
   

2. Once you have identified negative thought patterns, question them.  For example, if you notice you are berating yourself by saying something like "Ugh, I suck," stop and ask yourself, "Do I really suck?" Sure, you aren't perfect because you are a human, but do you absolutely, profoundly suck? The answer here is always "NO." Even if you aren't better than Michael Jordan at basketball, you have skills and are improving. The phrase, "No matter how slow you go, you are still lapping everyone on the couch," could also be applied here.

   
   

3. Replace negative with positive.  Anytime you hear a negative thought, swap it for something good.  For example, "I am prepared" or "I am making progress."

   
   

4. Find a mantra.  I mentioned above that I use "I can do this all day long."  Find one that resonates with you and use it often.  Before long, it will become a habit that automatically counteracts those pesky feelings of self-doubt.

   
   

5. Focus on progress and not outcomes.  Did you just work out even though you really didn't feel up to it today?  Celebrate it! 

   
   

6. Learn from setbacks.  When setbacks happen, see it as an opportunity for growth or a lesson learned.  Ask yourself, "What can I learn from this?" For example, you may have to skip the gym because you forgot your trainers. Perhaps a good lesson, here is to keep a spare pair in your car. Or perhaps you develop a shin splint because you refuse to trade in your "good luck racing shoes" even though they are way past their prime. The lesson here is that decent footwear matters in running. These are both examples of lessons I have learned from setbacks. Hopefully, you won't repeat my mistakes.

   
   

7. Have fun!  Exercise, sport, and physical activity benefit the mind and body.  Feel gratitude for having an opportunity to move and use your body to do the activities you enjoy.

Final Thoughts: Remember that your thoughts influence your body. Harness the magic of your mind and become your biggest cheerleader. In the meantime, I'm rooting for you too! You've got this!

Holly

Sources

Gee, C. J. (2010). How does sport psychology actually improve athletic performance? A framework to facilitate athletes’ and coaches’ understanding. Behavior modification, 34(5), 386-402.

Perkos, S., Theodorakis, Y., & Chroni, S. (2002). Enhancing performance and skill acquisition in novice basketball players with instructional self-talk. The Sport Psychologist, 16(4), 368-383.

Stevinson, C. D., & Biddle, S. J. (1998). Cognitive orientations in marathon running and" hitting the wall". British journal of sports medicine, 32(3), 229-234.