Self-talk
// What the research shows
The meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Hatzigeorgiadis et al. (2011; 32 studies) found a moderate positive effect (ES = 0.48) of self-talk interventions on performance. They worked best for fine-motor and novel tasks. Instructional cues (“elbow up”) helped especially with technique, and those who had trained their self-talk benefited more. An updated analysis (2023, as a pre-printPre-print A study that's already public but hasn't yet been reviewed by independent experts. More in the glossary →) confirms the positive effect.
// In practice
- For technique: a short cue like “chest up” or “knees out” before the set.
- For hard sets: motivational lines like “Two more, clean”.
- Don't try it for the first time on competition day; practise it in training.
// Limitations & open questions
Effects are smaller for gross strength tasks than for fine-motor ones. Many studies were done in the lab rather than in real competition.
// Sources
// More from Mindset
Goals & if-then plans
“If X happens, then I'll do Y” demonstrably helps you follow through. The effect is smaller than early numbers suggested, though.
Building habits
The “21 days” is a myth. In the best-known study it took 66 days on average, with a huge range. Missing one day doesn't break it.
Mental training & visualisation
Vividly imagining movements does make you somewhat stronger. It doesn't replace real training, though.
Is willpower a battery?
The idea that self-control drains like a battery (“ego depletion”) failed a large replication test.