I truly believe that being a great communicator can change your world – and that includes the way you talk to yourself.
We all have the evil inner critic that is quick to be hard on ourselves. For some, it is louder than others. For me, it’s sometimes not even a voice, just a feeling that I can’t, or I shouldn’t, or I won’t be able to.
I come across negative self talk all the time from my clients. The radio presenter who thinks they will sound cheesy if they say something, the TV broadcaster who doesn’t think they can talk to their boss about the future because they won’t want to hear it, the business owner who doesn’t think they can stand on a stage and tell their story. Most of all, when you are putting yourself out there it is really easy to tell yourself that you aren’t good enough and that all you have to do is get through the presentation.
The result is exactly that – a mediocre, forgettable presentation.
Henry Ford once said “The man who thinks he can, and the man who thinks he can’t, is usually right”.
Here are the 3 tips I give to change the self-talk:
- “I love myself”
This is simple. In your quiet moments, get into the habit of repeating the words just say ‘I love myself, I love myself…” in my head. In Barry McDonagh’s book “The DARE Response” this is the advice he gives as the culmination of all the reading he has done. This is the one way that you can change your self-talk and the way you feel about yourself. (Read the book too – it’s excellent).
I have suggested this to friends and clients, some of them say that they don’t believe it, or that it sounds tinny and thin when they hear it.
It’s hard to convince yourself you are worthy of your own love when you have spent so much time bashing yourself. So just keep repeating it. The tinny and weak sounds become healthy and more real.
You can’t give what you haven’t got, and so when you believe in yourself it is easier to put yourself “out there” and speak.
2. Change Your Story (with help from Gratitude)
Our thoughts are the stories we have told ourselves about the experiences we have had, or are having. It’s hard to change an experience, but you can change your story. On top of that (if you are struggling with how to change that story), starting with gratitude is a great way to ground your thoughts so that you can make that change.
I do a lot of CrossFit and recently the sessions have included running. I am always a slow runner. In fact, whenever running comes up on the board I say to myself ‘ugh I am a terrible runner”. This week we had a session where we had to do 4, 800-metre runs (interspersed with 25 overhead squats!).
On the first run, my head said “ugh I am a terrible runner, why are you doing this, you’re never going to finish this session in the time” and I felt sluggish, rubbish and slow. I looked at the clock and decided there was no way that I would make the 25-minute time cap.
Halfway through the second run I had a word with myself: “yes you are a slow runner, but you are not a terrible runner – change this self-talk please”. So I changed it to say “I am grateful for my legs – I am so lucky I can run” and (because I was getting very tired!) I shortened it to “Can run, Good runner” every step!
After the 4th run, I made it over the line at 24 minutes and 59 seconds!
By changing my self-talk and committing to it – a hideous experience was made a lot better: I completed the session and in the time as well. It all started with gratitude.
- Take down the thoughts
In the book, The Artist’s Way, Julia Cameron gives some great advice around quelling the inner critic in our head.
Her technique is to write down the negative thought she calls it the “blurt” – eg “You are not good enough at that to do this”. And then turn it into a positive thought, an “affirmation”.
Even better you might want to take the negative thought, and try writing 5 affirmations against it.
It always strikes me that our inner critic can be so mean! You would never tell someone else the things that your inner critic says to you. So be kind to yourself, back yourself and defend yourself.
Everyone has the inner critic. Everyone.
Before every talk, workshop or session I do, my inner critic has told me that this is going to be awful and that everyone will know this already, that I am not telling them anything new so what’s the point? But I fight through it, I change the story and I defend myself against the thoughts. Mostly I say “I can do this” or “I love myself” and then, I get a thrill from reading the feedback forms at the end of the sessions.
There are, of course, many elements that have to come together in order for people to do what you want. One of those elements lies in the language you choose to instruct them.
When my kids were little, I went on an “Incredible Years” parenting course, not just because there was a free creche and I got a break – honest! Mainly because my neighbour had done the course and her son was so well behaved! He did everything she asked him to do.
I HAD to know her secret.
So I went on the course. And here is what I learned:
Ask people to do what you want them to do.
- Speak in the positive
Why? Because your unconscious mind hears positive instruction.
When you see a child carrying a glass of water, and they are tottering towards a table, and it looks like they are going to spill it, what do you hear their parents say?
“Don’t spill the water!!”
Your brain doesn’t hear the “Don’t” – especially when you are a kid. And more often than not you can guarantee that that child will actively spill the water. That’s what they think they’ve been told to do.
Asking people what you want them to do (rather than what you don’t want them to do) has real results. When we learned this Mr C and I got really creative with the kids:
“Keep your feet on the floor!” when they thought climbing on things was OK and it wasn’t.
“Put your hands on your tummy” when we wanted them not to touch anything in the shops.
It worked more than “Don’t touch that” ever did. And the added bonus is that if you ask people to do what you want them to do – it’s easier to reward them for doing it. Creating a great cycle of positive reward!
2. Be clear with what you want
That’s it. If you want someone to do something for you then you have to ask them explicitly what it is you want them to do. One thought per instruction. The minute you ask for more than one thing, or you start to clutter the request, people won’t hear it.
Less is 100% more.
“I am not good enough at this,” is what usually goes through your mind at a certain point of any creative project.
Usually right before the deadline.
When I am recording my Everyday Positivity links and I think “ugh why on earth is anyone going to like these?!”, or when I am halfway through a painting commission and I think “gah this isn’t how I wanted it to look! Why can’t I do it like Picasso?”, or most likely when I get to rehearsing my presentation so many times and I think “this just does not feel new enough – no one is going to like it!”
Inevitably on all counts, I make the piece, I show it to the audience and the feedback is great. I had nothing to worry about.
The problem: You get too close, and you get too saturated in it
In her book “Running Like A Girl” Alex Hemingsly recounts a dinner where her friends are asking her about the running she is doing for the book (for which the deadline is looming) and she loses it, having a massive strop about how she never wants to run again.
She got too close. She got too saturated.
Countless podcaster friends and event organiser friends and writer friends and broadcaster friends all tell of the moment where they think “I never ever want to do this again”!
They get too close. They get too saturated.
Inevitably they push through the feeling, and they create something wonderful with a huge adrenaline surge that makes them want to do it again (rather like giving birth where you forget the pain so you do it again – big THANKS hormones!)
An artist friend of mine once gave me some great advice about this feeling. She told me whenever I created a piece of art that I shouldn’t look at it for 6 weeks. “Art gets better in the drawers,” she said. Funnily enough writer Stephen King says something similar about the art of writing, in his book ‘On Writing’
If what you are doing feels like it’s rubbish, then it’s time to put some space and time between it. I record my Everyday Positivity a little in advance so when I hear it go out it could be a week since I recorded it. I am always pleasantly surprised by it – that it is much better than I thought it would be. Mostly because I have forgotten what I’ve said during the recording!
Space and time allow you to give yourself some useful feedback. Use it to get confident in your ability, to get self-aware, and improve your self-belief. Nine times out of ten a speaking client will watch themselves back and say “oh that’s not as bad as I thought it was going to be”. Space and time provide objectivity, it helps you to forget the nerves you felt in the cock-up, and look at how you could have dealt with it better.
So, if it’s not got better in the drawers, then you know you can work on the craft some more. If it has, you can stop berating yourself in the process.