What to say when you talk to yourself is the most effective book on personal growth that I’ve read in the last year.
The premise of the book is that our behavior, feelings, attitudes and beliefs are all a direct product of our mental programming. And our mind’s programs get recorded not based on whether they are true or false but simply by how many times and with how much attention we listen or “experience” the programming which, most of the time, happens as we talk to ourselves in our heads. So if you want to change certain behaviors or habits in your life the best thing you can do is focus on changing that self talk. I have been doing exactly that for more than a month now and I’m seeing progress with habits and behaviors that I hadn’t been able to change through other means so I’m spreading the idea.
Here are some more notes I found interesting:
Most of our programming has made it into our brains unconsciously: it came through our parents and family, friends, tv and our environment in general. If you live in a poisonous environment and you’re not careful it’s likely that you have a poisonous programming.
Our brain is biologically designed to take in whatever programming we give it. It doesn’t care if it’s false and self-destructive. Once programmed, our minds will do their best to follow those instructions or make them reality (“fake it till you make it”).
Besides this external programming we also have our own mental self-talk: the stuff that we repeat to ourselves all the time. We are usually unaware of it and if the self talk is negative (“I’m so slow”, “I’m so clumsy”, “I’m an idiot”) you are not doing yourself a favor.
Your programming is likely to be extending to others because what you tell yourself all the time is more likely to come out of your mouth.
Ok, so you’re convinced you want to change your mental programming, how do you do that?
Most self help techniques fail because they don’t take into account two things:
Your self-talk is like muscle memory, you need to repeat yourself your new programming daily if you want to overwrite the old one. It this doesn’t become part of your daily routine and you don’t repeat it for at least a month you won’t see results.
When you want to change your habits you are not just competing for willpower against your old programming, you are also competing against the demands of daily life (work, kids, commute, etc). This means that any efforts to change yourself that aren’t simple are less likely to work because we physiologically have less energy to counteract the old, bad programming. Ideas must be simple, easy to use and they must work when you use them.
Five ways of reprograming yourself via self-talk:
silent: listen to your mental chit chat and notice what you tell yourself when you tell yourself something negative.
self-talk when you talk to others. Same as the previous one but take note when you talk to others, eg: “I’m so clumsy”, “I hate my job” and, if you can, stop saying them.
talk to yourself out-loud: it’s more effective than the previous two methods because it involves more senses and that means more neural connections and therefore stronger memories.
write positive self-talk (eg: in a diary): this isn’t for everybody but if you try it and it works for you keep doing it. Writing requires even more attention than talking which means stronger “recording”.
listen to self talk: very low friction method. Record your own affirmations or hunt for some that resonate for you on the internet and listen to them in any of the many 2 or 3 minute moments during the way that we generally don’t do anything.
Because of the way the brain works it does not matter that you tell things to yourself about yourself that are not true now. By repeating them constantly your brain will simply assume that they are truths and it will try to, within the physical world limits, make them reality. There is a difference between “I can fly” and “I’m a calm person, nothing stresses me”.
Tactical notes: I started with 3 or 4 affirmations, each 2 or 3 minutes long but it was too complicated. Now I have 1 affirmation that takes me 5min to say out-loud and that I repeat fully 2 or 3 times a day (via phone reminders).