The Self-Talk Journaling Exercise
On your practice day, set aside 10-15 minutes after a workout to reflect. Grab a journal, a notepad, or your phone and answer the following:
Step 1: Recognize the Voice
Write down a few things your inner voice said during today’s workout. Be honest. Did it encourage you? Criticize you? Did it sound like The Critic, The Observer, or The Coach?
Step 2: Rewrite the Story
Pick one negative or doubtful thought you had during the session and rewrite it with self-compassion. Example:
- Critic Thought: "I’m terrible at pacing. I always go out too fast and blow up."
- Self-Compassionate Reframe: "Pacing is a skill I’m working on. Every time I practice, I’m getting better at it."
Step 3: Create Your Power Phrase
Now, craft a self-talk mantra that resonates with you. This should be personal, authentic, and something you can repeat in tough moments. Examples:
- “I am learning and improving every day.”
- “I am stronger than my doubts.”
- “Breathe, stay present, keep going.”
Step 4: Practice It in Training
During your next key workout, bring awareness to your inner voice. Each time doubt creeps in, use your power phrase to shift your mindset.
Final Thoughts
You are not your worst thoughts. Your mind is a tool—and like any tool, it can be sharpened, refined, and used to your advantage.
This week, start training your self-talk the way you train your body. Be mindful. Be intentional. And above all, be kind to yourself.
