Talking To Yourself Is A Surprisingly Effective Focus Hack

When I’m pottering about at home or tidying, I often talk to myself.

It’s not unheard of for me to walk into a room and ask myself (aloud) what I’ve walked into said room for. Sometimes I’ll ask myself where I’ve put something I seem to have misplaced. Other times I’ll simply tell myself what I need to do next (much to the amusement of anyone nearby).

While it probably looks a bit odd to onlookers, it turns out self-talk can actually be a beneficial way to boost concentration, task performance and even manage emotions. 

And – phew – it’s totally normal. 

Talking to yourself (out loud) could improve concentration

Back in 2017, researchers at Bangor University wanted to see whether talking out loud improved control over a task, so they gave 28 participants a set of instructions, asked them to read it either silently or aloud, and measured their concentration and performance on the tasks.

The findings were clear: both concentration and performance levels were improved when task instructions had been read out loud.

Paloma Mari-Beffa, senior lecturer in Neuropsychology and Cognitive Psychology, suggested the benefit “appears to come from simply hearing oneself, as auditory commands seem to be better controllers of behaviour than written ones”.

She added: “Our results demonstrated that, even if we talk to ourselves to gain control during challenging tasks, performance substantially improves when we do it out loud.”

It can help us regulate emotions

Self-talk can also help us navigate anticipation of an event or situation. You’ve seen the films where singers, actors or sports stars stare themselves down in a mirror and give themselves a pep talk ahead of a big concert or a major game. 

Research suggests positive self-talk could help with emotional regulation and adapting to challenges.

What psychologists thinks of self-talk

Psychologist Dr Sasha Hall is a fan. She told HuffPost UK: “Self-talk is a healthy strategy that many people use throughout their lives. In fact, we see the foundations of self-talk develop in early childhood when children talk aloud as they play, solve problems and work through challenges.

“Over time, much of this language becomes internalised as an inner voice.”

Dr Emily Crosby, also a psychologist, agrees that it’s “normal” and a tool people can rely on for internal regulation. “For example, talking to yourself can provide a sense of reassurance when feeling dysregulated,” she explained. “It’s almost in replacement of another person who would offer co-regulation by talking.”

As adults, we might speak to ourselves aloud when we’re concentrating, trying to remember something or managing a difficult situation or emotions.

On the latter point, Dr Hall said: “Language helps us organise our experiences. When we put feelings into words, we often gain a greater sense of control over them. Naming emotions can reduce their intensity and make it easier to decide what to do next.

“Talking aloud can also slow down our thinking. Instead of becoming caught up in racing thoughts or worries, we are required to express them in a more structured way. This can support problem-solving and reduce impulsive reactions.”

Self-talk isn’t unusual, then, and can often be a sign that someone is actively organising their thoughts and supporting their own thinking, added Dr Hall. 

“It can be a practical and accessible strategy for managing everyday challenges,” she added. 

When is self-talk a red flag?

While talking to yourself isn’t usually a cause for concern – as the “vast majority of self-talk is simply part of how people think, regulate emotions and manage tasks” – there can be some red flags that might signal a person needs to seek mental health support, added the expert.

These include: 

If you recognise these elements in yourself – or someone you love – it might be worth speaking to a trained mental health professional.  

Help and support: