The NNN Method for Optimizing Self-Talk
James (Jim) Davis, Ed.M., MA, RSCC*E
Self-talk is an ever-present companion in our cognitive lives. It narrates our experiences, frames our expectations, and shapes our performance. Whether we are preparing for a presentation, navigating a difficult conversation, or competing in high-stakes environments, the voice in our head plays a decisive role in how we think, feel, and act. Yet for something so pervasive, self-talk remains underexamined by most, often operating unconsciously and unchecked.
Broadly speaking, self-talk is the internal dialogue we use to interpret, reflect, and regulate. It is both a product of our cognition and a tool for it – our personal “sense-making” system. Unchecked, it can feel like mental noise. It’s far more than that. Self-talk plays an important role in behavior, motivation, and a the powerful realm of the expectation effect – the phenomenon where our beliefs influence the way we experience the world (Crum & Langer, 2007; Robson, 2022).
Why Self-Talk Matters
Self-talk plays a vital role in performance psychology, emotional regulation, and even identity formation. Research has long shown that self-talk influences confidence, resilience, and task execution. This has been well studied in performance domains like sport, the military, and high-pressure leadership (Beck, 1976; Hardy, 2006; Davis, 2024). Its impact is also obvious in everyday settings. It influences how we study, how we relate, and how we recover from setbacks.
We recently advanced the conversation by distinguishing between types and tiers of self-talk in our work on performance enhancement. Types of self-talk (e.g., instructional, motivational, evaluative) are distinguished by their functional purpose. Tiers, on the other hand, refer to the depth of processing – ranging from surface-level commands (“Focus!”) to deeper cognitive reflections (“What does this moment require of me?”). This distinction matters because different performance environments, in the context of unique individual histories, demand different types and depths of internal dialogue.
Awareness is the first step – awareness of the internal dialogue between our ears, and its impact on the way we perceive and engage with the world.
One reason self-talk is so influential is its role in the expectation effect – our tendency to behave in ways that confirm our internal beliefs. Crum and Langer (2007) demonstrated that even beliefs about mundane activities, like whether housekeeping counts as exercise, can impact physical outcomes. Similarly, Harris et al. (2021) found that expectations about stress or health conditions can mediate actual physiological responses to these conditions.
Self-talk is the delivery system for these beliefs. Telling ourselves “I’m terrible at this” or “This always goes wrong” isn’t just commentary – it’s the script of our core schema, influencing the way we engage with the world. Conversely, supportive self-talk – anchored in optimism, possibility and preparation – can help create the very success it anticipates.
Noticing, Naming, Navigating (NNN)
A practical and evidence-aligned framework for working with self-talk is the Noticing, Naming, Navigating (NNN) approach. It draws from cognitive behavioral therapy, metacognition, and mindfulness-based performance models.
Noticing requires building awareness of our inner dialogue, especially during moments of pressure or challenge. Tune in.
Naming gives structure to that awareness: Is the voice critical or constructive? Is it echoing a fear, a truth, or a distortion? Give it a name.
Navigating involves choosing a response—do we challenge the thought, reframe it, or let it go? Remember that you have agency, and use it.
This is not about toxic positivity or eliminating all negative thoughts. Instead, as Neff (2011) argues in her work on self-compassion, it’s about responding to our internal experiences with intentionality and perspective.
It sounds simple, but its truly effective. The NNN framework allows us to build intentionality into real-time performance situations.
One of the most actionable distinctions in the literature is whether our self-talk supports or degrades our performance and psychological well-being. Supportive self-talk cultivates clarity, steadiness, and confidence. Degrading self-talk erodes those same qualities - magnifying doubt, amplifying fear, and narrowing our field of perception.
In high-stakes environments, the difference between those two orientations can be the difference between composure and collapse. Research by Hardy, Hall, and Hardy (2005) has shown that self-talk interventions - especially those involving motivational and instructional language - can significantly improve performance across strength, endurance, and coordination-based tasks.
Using the NNN method, you can take this a step further by recognizing tiered awareness. This meta-level understanding of the depth and type of self-talk offers a more sustainable path to performance enhancement. It’s not just what you say to yourself, but how and why you say it.
Building a Healthier Inner Environment
Perhaps the most compelling case for cultivating effective self-talk is that it contributes to a healthier, more sustainable mindset. It fosters emotional agility, helping us pause and respond instead of react. It supports resilience, enabling us to bounce back from failure with curiosity rather than shame. And it sharpens attention. It brings us back to what matters most when distraction and self-doubt creep in.
In an age where external performance tools abound – wearable technology, productivity apps, training algorithms – we often overlook the tool we carry with us at all times: our own inner voice. Cultivating that voice is not just a strategy; it is a skill of psychological leadership.
Remember that performance is never purely physical or tactical – it is cognitive, emotional, and existential. Self-talk is the connective tissue that brings skills and strategies to life.
References
Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.
Crum, A. J., & Langer, E. J. (2007). Mind-set matters: Exercise and the placebo effect. Psychological Science, 18(2), 165–171. https://doi.org/10.1111/j.1467-9280.2007.01867.x
Davis, J. (2024). Distinguishing types and tiers of self-talk for performance enhancement. Journal of Character and Leadership Development, 11(3), 55–64. https://doi.org/10.58315/jcld.v11.319
Hardy, J. (2006). Speaking clearly: A critical review of the self-talk literature. Psychology of Sport and Exercise, 7(1), 81–97. https://doi.org/10.1016/j.psychsport.2005.04.002
Hardy, J., Hall, C. R., & Hardy, L. (2005). Quantifying athlete self-talk. Journal of Sports Sciences, 23(9), 905–917. https://doi.org/10.1080/02640410500130706
Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow.
Robson, D. (2022). The Expectation Effect: How Your Mindset Can Change the World. New York, Henry Holt and Company.