Over time, of course, giving yourself instructions becomes unnecessary but while youre learning, it does three important things. First, it enhances our attention, focusing us on the important elements of the task and screening out distractions. Second, it helps us regulate our effort and make decisions about what to do, how to do it, and when. And third, self-talk allows us to control our cognitive and emotional reactions, steadying us so we stay on task.
In a recent study of students learning to throw darts in a gym class, Athanasios Kolovelonis and his colleagues at the University of Thessaly in Greece found that self-talk is most effective when incorporated into a cycle of thought and action. First comes forethought, when you set a goal for yourself and make a plan for how to get there. Thats followed by performance, when you enact the plan to the best of your ability. Last comes self-reflection, when you carefully evaluate what youve done and adjust your plan for the next time.
Self-talk can play a key part in this cycle. During the forethought phase, consider carefully what youll say to yourself. You can even write out a script. Repeat these self-instructions during the performance phase. With practice, you may find that your self-instructions become abbreviated; research has found that these so-called cue words can become powerful signals. In a study of elite sprinters, for example, the runners spoke certain words to themselves at certain times: push during the acceleration phase of the sprint, heel during the maximum-speed phase, and claw during the endurance phase. When they used these cue words, the athletes ran faster.
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