Rewriting the Inner Script: Understanding Negativity Bias and Self-Talk in Sport and Movement

You finish a workout, a run, a climb, or a challenging hike—and instead of feeling proud or content, your mind instantly zooms in on what didn’t go well.The part you struggled with. The moment you hesitated. The feeling that you "should have done better."

It’s a familiar loop for many of us. Even when we’re moving for joy, connection, or mental clarity, our brains can start treating it like a test. A place to be judged. A performance to be graded.

If this resonates, you’re not alone—and there’s a reason why it happens.

Why We Focus on What Went Wrong

Humans are wired with something called the negativity bias—our brain’s tendency to pay more attention to perceived failures or threats than to what’s going well. It’s a survival mechanism, but in modern life, it can show up in unhelpful ways, especially in how we relate to ourselves and our movement practices.

That quiet but persistent voice might say:

• “You weren’t strong enough today.”

• “Other people are fitter, faster, or more capable.”

• “You should be past this by now.”

Over time, these thoughts don’t just affect our motivation—they shape the story we believe about who we are.

The Role of Self-Talk

Self-talk is the ongoing internal dialogue that narrates our experiences. It influences how we feel, how we respond to challenge, and how much confidence we bring to what we do.

When self-talk leans toward criticism, comparison, or harsh evaluation, it can quietly drain the joy from the things we love. It can turn a restorative walk into a silent judgment. A meaningful yoga session into a running commentary of “not flexible enough.” A joyful sport into a silent measurement of whether we’re worthy.

How to Shift the Inner Narrative

The good news is: your inner script is not fixed. You can learn to notice it, question it, and gently rewrite it in a way that supports—not sabotages—your wellbeing.

1. Notice the Pattern

After your next activity, take a moment to observe your thoughts. What does your mind focus on first? Are you scanning for flaws or pausing to acknowledge effort?

2. Name the Story

We all carry internal stories, often formed by past experiences or outside expectations. You might notice thoughts like:

• “I’m not the athletic type.”

• “I should be further along by now.”

• “Everyone else finds this easier than I do.”

Naming the story gives you a little distance—and space to choose something new.

3. Reframe Gently

You don’t need to force positivity. Start with a kinder, more balanced perspective:

• “That was tough, and I showed up.”

• “I listened to what I needed today.”

• “I’m allowed to grow at my own pace.”

Compassionate self-talk creates space for resilience and growth without pressure.

4. Celebrate the Meaningful Moments

Instead of measuring success by numbers, performance, or comparison, focus on meaning.What felt good? What did you learn? Where did you feel present, capable, or connected?

5. Practice Gratitude

Gratitude can be a powerful counter to the negativity bias. After any form of movement, take a moment to name one thing you’re grateful for. It could be:

• Your body for carrying you

• The weather, the trail, the space to move

• A friend who joined you

• The fact that you showed up at all

Practicing gratitude doesn’t mean denying what was hard—it means broadening your focus to include what was good and worth noticing.

Movement as a Place of Care, Not Critique

Whether you move to clear your mind, build strength, explore outdoors, or simply feel more like yourself—your relationship with movement can be one of the most healing parts of your life.

But only if your inner voice is invited to come along with care, not criticism.

I believe that sport, recreation, and movement are powerful tools for mental wellbeing—not just physical health. By understanding how your thoughts shape your experience, you can start to build a more compassionate, sustainable relationship with the way you move through the world.

And when your mindset aligns with care, curiosity, and trust—you don’t just move better. You feel better, too.

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Looking to explore your relationship with movement, mindset, and self-worth? I’d love to support you.www.toriwoodwellness.com | IG: @toriwoodwellness