The Power of Motivational Self-Talk

In pressure-packed moments, what you say to yourself matters.

Take Kevin Millar, Boston Red Sox first baseman in 2003. His team was on the brink of elimination—down 0-2 in the best-of-five American League Division Series against the Oakland Athletics. Instead of feeling defeated, Millar sparked a mental shift. After game two, he gathered his team and challenged his teammates to “Cowboy Up!” That simple, powerful phrase became a rallying cry.

His teammates responded. The Red Sox stormed back to win the next three games and advanced to the American League Championship Series. It wasn’t talent that flipped the script—it was mindset.

Millar’s “Cowboy Up!” was more than just a catchphrase. It was self-talk—a type of internal communication. Research shows that self-talk has an impact on behavior and performance outcomes, but how you self-talk matters.

Motivational vs. Instructional Self-Talk

• Instructional self-talk focuses on technique and execution (e.g., “Keep your elbow up,” “Watch the ball”).

• Motivational self-talk, on the other hand, inspires belief, energy, and emotion (e.g., “Let’s go,” “I’ve got this,” “Cowboy up!”).

According to research, motivational self-talk enhances confidence, effort, and persistence, especially under pressure. It helps athletes regulate their emotional state and push through adversity, making it more effective in situations that demand resilience and mental toughness. (Instructional self-talk has been found to be less effective.)

In Millar’s case, “Cowboy Up!” embodied that exact kind of thinking. His cue wasn't about fixing mechanics—it was about changing momentum. It lit a fire.

The 5 P’s of Motivational Self-talk

Confident self-talk includes five essential traits:

1. Positive – Focus on what you want to happen, not what you fear.

2. Present – Anchor your thoughts in the moment.

3. Personal – Use “I” statements to take ownership.

4. Powerful – Choose words that energize and inspire.

5. Process-focused – Trust and commit to the journey, not just the result.

Let’s revisit Millar’s words through this lens. “Cowboy Up!” checks every box:

• Positive: It’s about rising to the moment, not retreating.

• Present: It brings the focus to the now.

• Personal: It was a call to collective responsibility.

• Powerful: It caught fire in the locker room and made national headlines.

• Process: It reminded the team to show up, fight, and play their brand of baseball.

When Have You Felt Momentum Changing Confidence?

Just like Millar’s moment, think back to a time when you felt true, grounded confidence. What were you saying to yourself? What mindset helped you rise to the challenge?

Here are some motivational self-talk phrases that might resonate with you.

• “I got this.”

• “Let’s go!”

• “Have some fun!”

• “Let’s rock-n-roll!”

• “Time to shine.”

• “Trust your training.”

  
  

Script Your Motivational Self-Talk

It’s easy to fall into reactive thinking—focusing on errors, focus on mechanics, doubts, or outcomes. But with intention, you can train your brain to be your best teammate and coach.

How often are your thoughts positive, present, personal, powerful, and process-focused?

Let’s be intentional. Try scripting self-talk for these baseball or softball moments:

• Before stepping into the batter’s box:“I’m locked in. I’ll barrel this one.”

• After a mistake in the field:“Next play. I’ve got this.”

• When cheering on a teammate:“Let’s go! You’re built for this!”

  
  

What verbal affirmation helps you stay confident?

Final Thought

The words you speak—internally and externally—shape your performance. Motivation moves behavior more than instruction when the pressure is on. So, choose cues that fire you up, ground you in the moment, and build belief.

Ready to Train Your Mind Like a Champion?

If you're serious about unlocking your full potential and gaining the mental edge that separates elite performers from the rest, it’s time to go beyond just physical and technical training. Peak mindset training is the key to thriving under pressure, building unshakable confidence, and performing at your absolute best when it matters most.

Dr. Geoff Weckel specializes in helping athletes like you develop the mental tools and strategies that fuel peak performance. With years of experience and a proven approach rooted in neuroscience and performance psychology, Dr. Weckel empowers athletes to rise above fear, stay focused, and achieve consistent success.