Positive Self-Talk for Students and Athletes
Phrases to help you shine when the pressure’s on.
We’ve all been there—the pressure’s on, your moment is about to arrive, and all of a sudden, your brain kicks into overdrive. It could be your name being called to present in front of your classmates, the starting whistle about to blow for a big game, or the clock ticking down before a huge test. Your shoulders tense, your mind races, and every worst-case scenario seems to flash before your eyes. It’s that universal feeling of nerves bubbling up right when it matters most. But here’s the thing: what you say to yourself in those moments can make all the difference.
Why Self-Talk Matters (and Why It’s Not Just Cheesy Advice)
Here’s the truth: nobody is immune to self-doubt. Even the most confident-seeming students and athletes have a running inner monologue—and sometimes it’s less than helpful. But here’s where you get a say. Rather than letting your inner critic run wild (“What if I bomb this?” “I don’t belong here!”), You can learn to coach yourself through it, just like you’d support a teammate or a friend.
Over the years, I’ve watched athletes, students, and high achievers at all levels use positive self-talk to build confidence and step up their game. And, it makes sense why. Research in recent years continues to show that positive self-talk can improve confidence, focus, and performance within both sports and academics (Blanchfield et al., 2014; Epton et al., 2014; Latinjak et al., 2016; Uhrich et al., 2023).
But what really matters are the stories I hear from those who have tried self-talk strategies for themselves or have seen them work for teammates and friends. For example, one student I worked with used to get overwhelmed and experience feelings of panic before a big exam, freezing up as soon as the test started. Whenever panic began to set in before a test, she said, repeating this simple phrase to herself: “I’ve studied hard, I can handle this, just focus on the question,” helped her better manage her test anxiety and actually recall more of what she had spent hours preparing for. That’s the heart of implementing positive self-talk. It means to be honest with yourself, cheer yourself on for the effort you’ve put in, and not sugarcoat the hard parts. It’s taking a second to recognize your progress and remind yourself that anxiety, nerves, or those “butterflies in the stomach” are a normal part of going after something that matters.
A Personal Story (and a Little Humor)
I’ll never forget my first big presentation at college. My hands were shaking, my mind was running through every possible disaster, and for a second, I seriously considered hiding in the bathroom until everyone went home. But as I was just about to step up to the front of the room, I drew a deep breath and told myself, “I’ve done the work. Just share what I know.” Did it make me instantly calm? Not exactly—my hands were shaky like I’d just slammed three espressos—but it was enough to get started. And sometimes, that’s all you need.
This isn’t just something that has worked for me—I’ve watched it make a real difference for people I’ve coached. I remember one freshman high school runner who used to get so anxious at the starting line of her 800-meter race that she was sure she’d fall behind. Together, we came up with a phrase she could say to herself: “Trust your training, just run your race.” At her next meet, she kept repeating those words and ended up running her fastest race yet. The nerves were still there, but this time, they didn’t get the last word.
Let’s Get Practical: Self-Talk for Students
Big test coming up? You know the drill—the night before, every “what if” starts swirling. Suddenly, it feels like everything you studied is gone.
The Mental Trap: “It’s all gone. I’m going to flunk. There goes my GPA.”
Try This Instead:
“I’ve done the work. The answers are in my head—I just have to let them out.”
“This is my chance to show what I’ve learned.”
“I don’t need to get every question right. One step at a time—just focus on doing my best with what’s in front of me.”
Mind blank during the exam? Slow down. Break the problem into smaller pieces.
Try:
“Pause. Deep breath in, let it out slowly. This is just nerves—it’s not the end of the world.”
“Skip it for now. Get the points you can, then come back later. That’s my move.”
“What’s one thing I remember about this? Start there, and build from that.”
Nervous about public speaking? That’s classic. Your heart’s pounding, palms are sweaty, and you’re convinced everyone’s judging you.
Flip the Script:
“This rush isn’t fear—it’s just energy I can use.”
“I know my stuff. This is just a conversation, not a test.”
“Take it slow. Get the first line out, then the rest will follow.”
Let’s Get Practical: Self-Talk for Athletes
Pre-game nerves? You’re standing there, waiting for the whistle, and those butterflies are throwing a party in your stomach.
“Butterflies mean I care. Time to use that energy.”
“I’ve prepared for this. My body knows what to do.”
“Just focus on the first play, the first step. Don’t get ahead of yourself.”
Hitting the wall mid-competition?
“Drive your knees. Pump your arms. Stay smooth, stay steady.”
“I can hang on for five more minutes. The burn just means I’m working.”
“This is the part that matters. Stay focused.”
Made a mistake and need to reset?
“Next play. Shake it off. Reset.”
“Mistakes happen. How I respond now is what counts.”
“I can’t change the last play, but I own this one.”
How to Build Your Own Self-Talk Toolbox
Want to try this for yourself? Start with the 3 R’s:
Recognize the negative thought.
Reframe it from a new angle.
Redirect your focus to action.
Grab a notebook or open your phone. Jot down a negative thought you’ve caught yourself thinking, then walk it through the 3 R’s. Example:
Original thought: “I always mess up on big tests.”
Recognize: Notice the thought is there.
Reframe: “Just because I struggled before doesn’t mean I will this time. I prepared for this.”
Redirect: “Take a deep breath. Trust what I studied. Start with the first question and go step by step.”
These are a few phrases that may help you get
“I feel ________ right now, but I know I can ________.”
“Even if ________ happens, I still have the tools to ________.”
“My goal is to ________, so right now I’ll focus on ________.”
“When I notice myself thinking ________, I’ll remind myself ________.”
Try to personalize these phrases with your own strengths and challenges. The more you use your own words, the more powerful they’ll feel. Also, the more you practice, the more likely it becomes a habit. When it becomes a habit, it may feel more automatic and will be easier to use as your “go-to phrases.”
Try this small exercise: Grab a sheet of paper, and write down one challenge you are facing right now. Next, think about a phrase from the list above—or invent your own—that you could say to yourself when you face that challenge. Make it as specific as you can. Keep this phrase somewhere you will see it, or try saying it out loud. Practicing this simple activity helps you turn self-talk into a real tool just for you.
Make Self-Talk a Habit (So It’s There When You Need It)
The time to start making self-talk a habit is not when you are having a rough day. It’s now. Try fitting it into your regular routine, like brushing your teeth, tying your shoes, or stretching before practice. Jot down a phrase or two that feels right for you. Say them out loud in the mirror or glance at them before bed. Like any habit, building positive self-talk takes time—research suggests it can take a few weeks to feel automatic, so keep with it even if it feels awkward at first. Setting a notification on your phone or keeping sticky notes with your favorite phrases in visible places can help you stay on track. The more you make self-talk part of your everyday life, the more natural it will feel when you actually need it.
Remain Honest with Yourself, and Stay the Course!
One last thing: you don’t have to be perfect. Your brain knows when you’re faking it, and everyone has setbacks or rough days. Sometimes, positive self-talk just doesn't seem to help, and that is totally normal. Some days, self-talk just isn’t enough, and that’s okay. Have a backup plan for moments like those. You can say something easy and straightforward to yourself, like, “Today’s rough, but I can ask for help,” or “It’s fine to take a break. I’ll get back to it when I’m ready.” Perhaps, talk things out with a teammate, coach, or friend if you need to, or do something small and kind for yourself—go for a walk, put on your favorite playlist, whatever helps you reset.
If those old worries pop up again—and let’s be honest, they probably will—don’t beat yourself up. It happens to all of us. Just keep showing up and lean on whatever helps you get through: “I’m ready for this. I’ve handled tough days before, and I know what to do next.”
No matter if you’re on the field, in the classroom, or anywhere else the pressure’s on, your words matter. Use them to help yourself out. Practicing positive self-talk is another way to build your mental skills training toolbox.
Vanessa Chafos, Ph.D., CMPC
Vanessa is a licensed clinical psychologist who specializes in performance and sport psychology. She works with athletes, young adults, and professionals navigating high-pressure environments, major life changes, anxiety, and perfectionism. Whether you’re competing on the field, transitioning to a new stage of life, or working in a demanding career, Vanessa helps people build resilience and perform at their best.
References
Blanchfield, A. W., Hardy, J., de Morree, H. M., Staiano, W., & Marcora, S. M. (2014). Talking yourself out of exhaustion: The effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise, 46(5), 998–1007. https://doi.org/10.1249/MSS.0000000000000184
Epton, T., Currie, S., & Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), 1182–1198. https://doi.org/10.1037/ccp0000260
Latinjak, A. T., Font-Lladó, R., Zourbanos, N., & Hatzigeorgiadis, A. (2016). Goal-directed self-talk interventions: A single-case study with an elite athlete. The Sport Psychologist, 30(2), 189–194. https://doi.org/10.1123/tsp.2015-0120
Uhrich, B. B., Rogelberg, S. L., Rogelberg, S. G., Kello, J. E., Williams, E. B., Gur, S. S., et al. (2023). The power of the inner voice: Examining self-talk’s relationship with academic outcomes. American Journal of Education, 130(1), 31–60. https://doi.org/10.1086/727006