Do Athletes Need Positive Self-Talk? No. Here’s Why!

Challenging Conventional Wisdom on Positive Self-Talk

Introduction

Positive self-talk isn’t always the magic solution it’s made out to be. In fact, it can sometimes backfire, especially for those with low self-esteem¹. Consider golfer Tyrrell Hatton, known for venting his frustrations on the course with harsh self-criticism. Despite this, his career earnings exceed $31 million. Could he achieve even more with a different mindset? Perhaps. But Hatton’s example raises an important question: is positive self-talk truly essential for athletic success?

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The Proposed Mechanisms of Positive Self-Talk

Several theories suggest ways positive self-talk might enhance performance². One suggests that positive thoughts lead to positive outcomes³—a simplistic view for achieving athletic success. Other theories propose that positive self-talk improves focus⁴, directs attention to relevant cues⁵, or helps manage anxiety⁶. However, these benefits aren’t unique to positive self-talk; breathing techniques can also enhance attention control⁷, indicating that positive self-talk may not be as essential as often claimed.

Another theory suggests that positive self-talk boosts self-confidence⁸. While this sounds appealing, real confidence usually stems from action, not words⁹.

I once worked with a professional golfer struggling with tee shots. No amount of positive self-talk could boost their confidence, as they lacked recent successes to draw from. Instead, building genuine confidence required incremental “wins”—successfully hitting tee shots under gradually increasing pressure—until confidence became a natural byproduct of their experience.

While these theories highlight potential benefits of positive self-talk, measuring its actual impact on performance presents significant challenges.

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Flaws in Measuring The Impact of Positive Self-Talk

Research on self-talk often relies on athletes’ self-reported feelings after a performance, which can introduce bias¹⁰. Athletes who performed well may attribute their success to positive self-talk, while those who didn’t might view it as ineffective. This retrospective approach complicates our understanding of positive self-talk’s real-time impact and can skew perceptions of its true effectiveness.

Real-time observation of self-talk could offer more accurate insights, but it's challenging to implement—especially with elite athletes. Imagine attempting to ask LeBron James what thoughts were running through his mind immediately after he’s fouled. Such interruptions are impractical in high-stakes settings, and post-game interviews remain vulnerable to recall bias, with athletes reconstructing their thoughts rather than relaying them precisely.

You might think, “Well, it can’t hurt to practice positive self-talk, right?” Surprisingly, it sometimes can.

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The Negatives of Positive Self-Talk

Surprisingly, research shows that negative self-talk can sometimes enhance cognitive performance¹¹. Studies suggest that positive self-talk may inflate confidence beyond actual ability, leading to impulsive decisions, reduced focus, and increased risk-taking. This overconfidence drains mental resources, making it harder to respond to feedback and potentially compromising performance on complex tasks.

On a practical level, treating positive self-talk as a cure-all can create the false impression that “negative” thoughts are abnormal, when they’re actually natural. As author Russ Harris suggests that, negative thoughts only become problematic when we become overly absorbed in them. There are other ways to manage our attention—and we don’t necessarily need positive self-talk for that.

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The Benefits of Positive Self-Talk

Research credits positive self-talk with enhancing four main areas of performance in athletes: stress management¹², attention and emotional control¹³, motivation¹⁴, and confidence¹⁵.

However, it’s not the only path to achieving these benefits; other techniques can be equally, if not more, effective.

For instance, diaphragmatic breathing is a powerful method for managing stress¹⁶ and maintaining emotional control¹⁷, helping athletes focus and calm their emotions without relying on positive self-talk.

Motivation, on the other hand, is influenced by various factors, including the immediate environment¹⁸. Positive self-talk alone can’t counteract the effects of a negative or dysfunctional training setting, which can drain motivation regardless of mindset.

Consider confidence: while often seen as essential to performance, true confidence in competition comes from real, successful experiences. Saying “I’m the best free-throw shooter” won’t change the reality if you’re only making 43% of your shots. Confidence grows when you address specific performance issues, create a plan to improve, and celebrate incremental progress along the way. As you accumulate these small successes, you naturally begin to feel more confident. In short, real confidence is built on action.

A study by Dr. Joan Wood, Positive Self-Statements: Power for Some, Peril for Others, found that positive affirmations don’t benefit everyone equally. For people with low self-esteem, affirmations like “I’m a lovable person” worsened their mood and self-perception. Those with high self-esteem saw only a modest boost.

The point isn’t that positive self-talk is inherently harmful (though Dr. Wood’s research suggests it may be for some). Rather, it’s that there may be more efficient ways to achieve the benefits it aims to provide.

And to clarify, this isn’t about encouraging negative self-talk.

Consistent negativity—whether internal or external—can harm performance. But peak performance is still possible, regardless of the thoughts in your mind, as long as you’re aware of them.

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Recognizing Your Self-Talk

Consider Novak Djokovic: how does he maintain such a high level of success, even during moments of visible frustration on the court?

His strength lies in his ability to manage his attention, despite any negative thoughts or emotions that arise. Instead of countering a thought like “I’m missing all my serves today” with forced positivity, Djokovic recognizes the thought, accepts it, and then intentionally shifts his attention back to the game.

By acknowledging his self-talk without allowing it to control his actions, Djokovic stays fully engaged in the moment, preventing temporary doubts or frustrations from undermining his performance.

Like Djokovic, you can develop strategies to manage your attention without forcing positivity. Rather than battling negative thoughts, consider approaches that allow you to acknowledge them and then redirect your attention effectively.

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Two Alternatives to Positive Self-Talk

Here are two practical techniques you can use in competition as alternatives to positive self-talk.

1. Give Your Mind a Name¹⁹

Assign a name to your inner voice—something different from your own. Begin each observation with, “I’m noticing that [name] is [thinking/feeling].”

For instance, in your mind, you might say, “I’m noticing that John is worried about double-faulting.”

This technique allows you to recognize your natural thoughts and emotions with a bit of distance, making them feel less personal or overwhelming. With this awareness, it becomes easier to redirect your focus to what truly matters in the moment, like your serve routine.

2. Breath Awareness

Breath awareness is the practice of deliberately focusing on your breathing. Focusing on your breath can help you regain control of your attention and trigger a calming physiological response²⁰. Use this technique during natural pauses in the game, like a foul in soccer or the time between points in tennis.

You can even combine it with the previous technique: acknowledge your thought in the third person, then spend 5–10 seconds focusing on your breath. This simple practice allows you to shift your attention back to the present moment.

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Let’s Recap

Positive self-talk is often promoted as a key to athletic success, but it’s not the only path to high performance—and in some cases, it can even have drawbacks. Golfer Tyrrell Hatton, for example, shows that success doesn’t always require positivity. If positive self-talk works for you, that’s great, but it’s just one approach among many.

Other techniques, like diaphragmatic breathing, offer similar benefits, helping athletes manage attention and stress without relying on a steady stream of positive self-talk. Athletes like Novak Djokovic show that managing attention—not forcing positive thoughts—can be a powerful way to stay present and perform at your best.

The research on self-talk also has its limits. Many studies depend on athletes’ memories or perceptions after the fact, which can be biased or inaccurate. Observing self-talk in real-time is challenging, making it hard to know its true impact.

In the end, athletic success isn’t about eliminating negative thoughts but learning to manage your attention. Whether you use positive self-talk or other methods, the key is keeping your attention on what matters most in the moment.

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