POWMA 2023 | The bunkai of self-talk. 

"The limits of my language are the limits of my universe."
 

Intro to Self-Talk

• Bunkai: analysis (noun) or disassembly (verb)

• Self-Talk (noun): talk or thoughts directed at oneself; type of private communication. It influences our motivation, self-confidence, concentration, emotion regulation, arousal reduction, and arousal induction.  Think of self-talk as a behavior.  Expectations impact performance;  self-talk guides our expectations.

• How we think impacts how we feel; how we feel impacts what we do.

 

Types of Self-Talk

• Positive, Motivational: You got this. You’ve practiced this kata a million times before.

• Positive, Instructional: Stay centered. Stay mobile. Be relaxed. Snap the kick. 

• Neutral: I want pizza after this game. 

• Negative, Worry: I don’t know if I can remember this kata. I hope I don’t blank out. 

• Negative, Critical: You lost to this opponent last year. What makes you think you can win now?

 

Special Notes

• Correction (positive ST) vs. Criticism (negative ST): Correction includes “negatives” but is about improving your future performance; criticism rarely has constructive feedback. 

  • Correction: You did not make that point because you lost focus. Next time, focus then hit.

  • Criticism: You lost to this opponent last year. What makes you think you can make it now?

• Note the other sneaky negative self-talk types: 

  • Should to could, apologies, what if, extremes, cognitive distortions, or name-calling

  • Acknowledge negative thoughts & emotions; they help improve performance but don’t dwell there.

 

Strategies for Adjusting Self-Talk

• Strategy 1: Stop Negative Thoughts ---> often leads to ironic errors

• Strategy 2: Convert Negative to Instructional ---> turns criticism into correction

• Strategy 3: Convert Negative to Positive ---> may help to name your NST or give a voice; may use the Think-Feel-Do chart to understand and practice 

• Regardless of your strategy, you have to practice. Keep phrases short and specific. Use first person, present tense. Speak kindly. Repeat often. 

• Check out Livewired: The Inside Story of the Ever-Changing Brain by David Eagleman

 

Strategies for Increasing Affirmative Statements

• Create a highlight reel or file of your positive attributes or accomplishments.  

• Design and replay an imagery experience to practice successful navigation of challenges.

• Surround yourself with people who cheer you on and have hard convos when needed.

• Practice giving them to others. 

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Worksheet