How Do I Practice More Positive Self-Talk?
You can, and you will.
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Eighty percent of our thoughts are negative, according to a research conducted by the National Science Foundation. Considering we have between 12,000 to 50,000 thoughts daily, I think it’s safe to say that 80 percent isn’t exactly the healthiest-sounding ratio.
Here’s the thing, though: We are in charge of how we respond to our thoughts. Coming home on the subway Wednesday night, those less-than-stellar gremlins were sneaking in. I put on “Great One” by Jessie Reyez, felt as though I was in my own Netflix movie, and then felt emotion take over me. After a few moments of inhales and exhales, I took back my power. I allowed myself to feel, and then I asked myself “what now?”
This is where positive self-talk really comes into play for me. In difficult moments, it’s even more crucial for me to be my own hype wo(man). It wasn’t always as relatively easy to shift my mindset and find perspective as it is now, though. It’s a muscle I’ve trained for some time, knowing very well that adopting more positive self-talk can be a powerful way to improve your mood, build confidence, and reduce stress and anxiety.
That’s why this week, the Weekly Hurdle is dedicated to tips for strengthening your positive self-talk:
Be aware of negative self-talk: The first step in adopting more positive self-talk is to be aware of the negative self-talk patterns that you may be engaging in. Try to notice when you are being self-critical or putting yourself down, and pay attention to the impact that this has on your mood and behavior. Is there a certain situation or person that triggers negativity within you? Take notice, and ask yourself what’s within your power to shift the dialogue.
Challenge negative thoughts: Once you become aware of negative self-talk patterns, try to challenge these thoughts by asking yourself questions like "Is this thought true?" or "What evidence do I have to support this thought?"
Reframe negative thoughts: Instead of focusing on negative self-talk, try to reframe your thoughts in a more positive way. For example, if you catch yourself thinking "I can't do this," reframe it to "I haven't figured it out yet, but I'm capable of learning and improving." For instance, I meet so many people who say “I could never be a runner.” Instead of that, reframe it to be something like “I may not be a runner now, but it’s something I could try.”
Practice self-compassion: Be kind and compassionate to yourself, just as you would to a good friend. Just like Robin Arzon said in episode 28: Are you talking to yourself like you would a loved one? Acknowledge your strengths and accomplishments, and give yourself credit for the progress that you have made. All wins, even small ones, are worthy of celebration.
Use positive affirmations: For the last few years, I’ve kept a sticky note next to my door that says “you are strong, you are capable, you’ve got this, do good.” Positive affirmations can help you shift your mindset and adopt more positive self-talk. These statement should be within your realistic wheelhouse, an opportunity to speak kindly to self. Examples: "I am capable and deserving of success" or "I am strong and resilient" to yourself regularly.
Surround yourself with positive influences: We are the sum of those that we spend the most time with. So, make an effort to surround yourself with positive people and influences that support your growth and wellbeing, rather than those that drag you down. This can help you to reinforce positive self-talk and build a more positive outlook on life.
Adopting more positive self-talk takes time and practice, of course. But, with consistency and dedication, you can shift your mindset and improve your overall well-being.
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Listening To: All things Jessie Reyez
Like I mentioned, I stumbled back into her music the other day and have been on a kick ever since. Her 2022 album Yessie is excellent, favorite track on repeat’s most definitely “Forever” feat. 6LACK.
I’m Reading: The Sugar Jar by Yasmine Cheyenne
Yasmine’s been on the show twice now (listen to her episode on how to set boundaries) — and I’m so excited for her new book. The Sugar Jar lets you see just how much energy you have and how much is being used by others. It helps you identify what depletes you, what restores you, and how to recognize destructive patterns. Ultimately, it allows you to unleash your authentic self, choose joy, and find lasting balance. AKA, it’s time for me to get back to reading ASAP.
Gear I’m Loving: Reebok Nano X3
I’ve been a Nano fan for a while. It’s in my top three strength shoes, next to the Nike Free Metcon and the Nike Metcon 8. The newest iteration, the Nano X3, is arguably their best yet. It’s got a really stable-yet-comfortable base and solid cushioning in the heel (which my plant fasciitis loves).
Quote I’m Loving: “If we treated our friends like we treated ourselves, we’d all go to jail.” — unknown
Thanks to my friends at Bandit for sponsoring this week’s newsletter.
Huge thanks to Bandit Running for supporting Hurdle & all Hurdlers!
If you haven’t checked out Bandit yet, now is the time. Bandit’s one of my favorite running brands in the world; I have a lot of their stuff, and it’s super high quality and looks sleek, too. Bandit just announced Year 2 of The Membership, their annual program full of benefits for their community of passionate, goal-driven runners. It has more benefits than ever, and is mathematically designed to save you money after just your first or second order with them. Basically a no-brainer if you’re refreshing your running gear this year.
Use code “HURDLE20” for 20 percent off The Membership at checkout.
🎧 NEW PODCAST EPISODE: 241. Katie Hoff Anderson, Former Pro Swimmer & 3x Olympic Medalist
Relentless spirit: It's something Katie Hoff Anderson proudly possesses, She's an 8-time World Champion, 2-time Olympian, and earned a silver and two bronze Olympic medals in swimming — all before a devastating medical diagnosis brought her career to a screeching stop. Once hailed as the "female Michael Phelps," she withstood tremendous pressure and emerged from years of effort with valuable lessons learned on what it takes to succeed and power through bitter disappointment. In this week’s episode, she's talking to us about how she navigated the highs and lows, what it felt like to transition from being a full-time athlete into the corporate world, how she navigated depression and high expectations, and more.
🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: What To Know About Seasonal Depression
Seasonal depression is related to changes in seasons and begins and ends at about the same times every year. This week, Minaa B. — self-care and mental health educator — talks us through what to expect. From seasonal depression symptoms to seasonal depression treatment, plus Minaa opening up about her experience with therapy, there's so much helpful information in this episode.
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Another (weekly) Hurdle conquered. Catch you guys next week.
Just in time this newsletter was . Had a few “gremlins “myself this week . Your content is fantastic , great take aways each week !
Thanks for sharing Emily
80%?!?! I advise college students and hearing that puts into stark terms a lot of what I hear in my student meetings. I'm going to share your newsletter with my colleagues.