Self-talk is a well-established mental training technique used by athletes to enhance performance, stay motivated, and maintain focus, especially in endurance sports. We know that we’ve got to be a little bit crazy in endurance sports, so it’s useful to know that talking to yourself is actually encouraged! In sports psychology, self-talk involves the inner dialogue athletes use to manage emotions, self-regulate, and navigate physical and mental barriers. Since the 1970s, studies have explored how self-talk, particularly positive statements, can strengthen an athlete's mindset. However, most research to date has focused on the content or tone of self-talk – for example, distinguishing between motivational statements (“I can do this!”) and instructional statements (“Keep your arms steady”). In this blog I will discuss the findings of a paper by Wattentin and Nedergaard who reframed self-talk through the structure and grammar of language, offering athletes new tools to refine their inner dialogue. This framework allows athletes to optimise self-talk for different phases of training and competition by using grammatical forms – such as verb tense, modality (statements of possibility or obligation), and pronoun choice – to their advantage.

A Brief History of Self-Talk in Sport

Researchers have repeatedly demonstrated that self-talk can enhance athletic performance by affecting an athlete's perception of effort, confidence, and control. Early studies explored the role of self-talk in sports such as running, swimming, and gymnastics, and found that self-verbalisation could aid focus and reduce performance anxiety. Over time, two primary types of self-talk emerged: motivational self-talk, which encourages the athlete (“You can do it!”), and instructional self-talk, which helps regulate technique and form (“Focus on your breathing”). Research indicated that motivational self-talk was more effective for endurance sports, where sustaining effort over long periods is crucial, while instructional self-talk was better suited for technical sports like gymnastics or tennis.

More recently, researchers have observed that not only the content but also the structure of self-talk could be influential. Some studies found, for example, that using second-person pronouns (“You’ve got this”) instead of first-person pronouns (“I’ve got this”) can create a sense of distance from the stress of the moment, leading to improved performance. This type of “self-distancing” is now part of a growing body of evidence suggesting that how an athlete structures self-talk may be just as important as what they say.

What Wallentin and Nedergaard’s Paper Adds to the Topic

Wallentin and Nedergaard’s study provides a fresh linguistic perspective on self-talk. They argue that understanding the grammar of self-talk can offer athletes even more nuanced ways to regulate their emotions, focus, and motivation. By applying grammatical principles – such as verb tense (past, present, future), modality (the sense of possibility or necessity), and pronoun choice (first-person “I” vs second-person “you”) – athletes can refine self-talk to meet the specific demands of their sport and current performance.

For example, the paper discusses the significance of verb tense. Using future tense (“I will push through”) may help in setting goals and planning during less strenuous moments. Present tense (“I am doing well”) may be better suited for maintaining focus during intense segments, while past tense (“I have overcome this before”) can serve as a reminder of resilience when motivation wanes.

Another grammatical element discussed is modality, which expresses an athlete’s beliefs about possibility, ability, or obligation. Statements like “I can complete this lap” communicate ability, while “I must stay focused” signals a commitment to the task. By choosing language that aligns with their physical and mental state, athletes can reinforce their sense of agency and capability.

The paper also highlights the use of pronouns. Referring to oneself in the second person (“You’ve got this”) can create an emotional buffer in high-stress situations, helping athletes view their performance objectively. This self-distancing can be especially useful in endurance sports, where athletes often face intense discomfort or self-doubt.

Practical Self-Talk Techniques Athletes Can Try

Applying this linguistic approach to self-talk may seem complex, but athletes can easily integrate these insights into their training and competition routines. Here are some examples:

1. Verb Tense for Different Phases of Performance

• Future Tense for Goal-Setting: Before a workout or race, athletes can use future tense to establish goals and prepare mentally. For example, “I will keep a steady pace,” or “I will push harder in the final stretch.” Using future-focused statements during planning stages can reinforce commitment and mentally prepare athletes for action.

• Present Tense for Staying Grounded: In the heat of competition, using present tense can help an athlete stay focused on the immediate task. For example, “I am strong,” or “I am in control.” These present-tense statements can help athletes anchor themselves in the moment and prevent distracting thoughts.

• Past Tense for Reflection and Resilience: After a challenging phase or setback, past tense statements can remind athletes of their resilience. For example, “I’ve done this before,” or “I have trained for this.” Recalling past achievements reinforces an athlete’s self-belief, especially during mentally taxing moments.

2. Modality for Realistic Optimism and Motivation

• Statements of Possibility and Ability: Self-talk involving words like “can” and “might” allows athletes to stay positive without overcommitting mentally. For instance, “I can keep this pace” signals confidence but without unnecessary pressure.

• Commitment Statements for Accountability: Using “must” or “need” can encourage athletes to honour their goals and commitments. For example, “I must hold my form” or “I need to stay hydrated.” These statements promote responsibility to the task without placing excessive demands on mental resources.

3. Pronoun Choice for Self-Distancing in Stressful Situations

• Second-Person Pronouns for Objectivity: When facing a tough moment, using the second person can help athletes detach slightly from the emotional intensity of the experience. For example, “You can get through this,” rather than “I can get through this,” can create a sense of support as if from a coach or friend.

• First-Person Pronouns for Self-Encouragement: In situations where athletes need to connect with their own confidence, first-person statements like “I am ready” or “I am prepared for this challenge” provide a personal affirmation, which may be more motivating than second-person statements.

4. Using Negation for Impulse Control

• When athletes experience the urge to slow down or give in to fatigue, using negation can reinforce self-discipline. For instance, “Don’t slow down” or “No quitting now” directs focus towards perseverance, acting as a reminder to push through discomfort.

Conclusion

Self-talk has long been recognised as a valuable tool in sport, but recent insights from Wallentin and Nedergaard suggest that the language structure of self-talk can fine-tune this mental skill. By adjusting the tense, modality, and pronouns in their self-talk, athletes can better meet the varied mental demands of endurance sports. Whether setting goals, navigating mid-race fatigue, or reflecting on past successes, athletes can use these structured self-talk techniques to maximise focus and motivation. With practice, these approaches may help athletes reach new levels of mental resilience, enabling them to not only train harder but to face their toughest moments with confidence and clarity.