What is Negative Self-Talk?
Negative self-talk is when we criticize ourselves, often saying things like, “I can’t do this” or “I’m not good enough.” Sometimes, we compare ourselves to others and think, “I’ll never be as good as they are.” These thoughts can hold us back, making us afraid to try or put in our best effort.
Many people, especially teens, feel pressure to be perfect or the best at something right away. But it’s important to remember that improvement takes time. Think about it—nobody becomes an expert overnight. With patience and practice, we can all get better, step by step.
The Effect of Negative Self-Talk
Negative self-talk is especially common in areas like sports and fitness. Thoughts like, “I’m not athletic” or “I’m just not good at sports” can make it difficult to start or stick with physical activities. These thoughts can create mental barriers that stop us from enjoying the benefits of exercise and movement.
How to Challenge Negative Self-Talk
The first step in overcoming negative self-talk is recognizing it. When you notice these thoughts, try to challenge them. Instead of thinking, “I can’t do this,” try saying, “I’m working on it” or “I’m getting stronger.” These small shifts in language can make a big difference.
Focus on progress, not perfection. Think about how each attempt brings you closer to your goal. Practice saying things like, “I’m improving every day,” or “With each step, I’m getting better.” These reminders help build confidence and motivation.
Try Positive Affirmations
A great way to push back against negative thoughts is to replace them with positive affirmations. For example, if you think, “I’ll never get better,” try following it up with several positive statements about yourself, like:
“I am capable of learning and improving.”
“I have strengths that make me unique.”
“I’m proud of the progress I’m making.”
Repeating positive affirmations may feel awkward at first, but over time, they can help reshape your mindset and boost self-compassion.
This Week’s Challenge
This week, try to catch yourself whenever negative self-talk appears. Replace it with a positive affirmation and remind yourself that progress is what matters. Embrace the idea that each effort is bringing you closer to your goals.
Remember, there’s an inner athlete in you waiting to shine, no matter your starting point. You've got this!