This sort of negative introspection can totally hamper your productivity.
Luckily you’re able to take a second to get out of your head and get stuff done.
This post originally appeared on theCrew blog.
Okay, quiet time… Time for work…
Working shall commence now…
One hour later…
This is what happens at least thirty times a day.
Ill begin to focus on work and then immediately my internal dialogue will get in the way.
The more I have to do, the more unhelpful it seems to be.
For many, our inner dialogue goes beyond just being disruptive.
It can totally hamper our creativity and destroy productivity.
What Exactly is Internal Speech?
We begin to develop the way we speak to yourselves between the ages of three and five years old.
It is only as we grow into adults that we learn to internalize thisself talk.
Internal speech gives uspsychological autonomyour ability to self-regulate.
Without it we would lackconsciousnessor self awareness.
We would have difficulty tasks that requirememorization.
Internal dialogue is with us all day every day, so it matters how we utilize it.
Internal speech is dictated by two areas of the brain.
The Broca and Wernicke area, named after thetwo scientistswho discovered them.
When our inner dialogue turns disruptive and unhelpful, this is called acognitive distortion.
All or Nothing
This kind of thinking happens when we see something as black and white.
Its when we dont allow for any shades of grey with people or experiences.
What it sounds like:I didnt do X right, this entire project was a disaster.
Try this instead:Rethink what you are telling yourself by looking at the problem from the flip side.
Ask yourself if what you are saying is really true.
Did you really fail that test, or did you only get a few wrong?
attempt to avoid using absolutist words like always, never, or every.
Try this instead:Call yourself out when you are overgeneralizing.
Try this instead:Ask what would make you happy.
What would need to happen in order for you to accept something positive?
Try not to disagree with people who are giving you a compliment.
Our emotions are inherently subjective and they can hinder our ability to see things from a realistic perspective.
What it sounds like:I feel so worthless, so I must be worthless.
Why do you believe you are stupid?
Is this grounded in reality?
Recruiting the help of a close friend can help you ground your feelings and gain perspective.
Personalization
This happens when you blame yourself for something that could not possibly be your fault.
What it sounds like:If only I wouldve done X, then the whole project would have succeeded.
Try this instead:Identify the feelings that accompany your personalization.
It can sometimes help to tell yourself This is not about you.
Refocus your attention on what you’re free to control.
When you say everyone hates me, what thoughts did you have that lead you to this conclusion?
Recognizing your automatic thoughts is the first step to changing them.
Watch:Be mindful of the words you choose to use.
Avoid absolutist and emotionally charged words.
Instead of using the word hate try saying dislike.
This will help you put things intoperspective.
Replace:When your self talk is being harmful or disruptive,challengeit.
Turn negative or self-defeatist statements into questions.
Instead of saying, I will never finish this task, ask, How can I finish this task?
We dont have to put up with this hurtful, unproductive self-talk.
By identifying and challenging our own thinking errors we can minimize their impact over time.
This will free up the space we need to be more creative.
I cant even write one concluding sentence.
Im obviously the worst human being who has ever lived.
That thought has no basis in reality, though its one Ive had many, many times.
Thats why I recruit those close to me to help me challenge my self-talk.
I verbalize the thoughts Im having and work through each step out loud.
Image bybrainpencil(Shutterstock).
