Monkey Mind Podcast Episode #112 - Keeping Self-Talk Simple with Matt Rieger, CMPC

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Monkey Mind Podcast Episode #112 - Keeping Self-Talk Simple with Matt Rieger, CMPC

In episode #112 of the bite-sized series, "Keeping Self-Talk Simple," Matt Rieger, CMPC, tackles a common pitfall athletes face: the belief that they must have "no thoughts" or an automatic process during performance. Rieger explains that trying to achieve a "zero thought" state often backfires, leading to mental clutter and increased internal chatter. Instead, he advocates for a clear, intentional, and simple approach to self-talk, especially when performance isn't automatic.

Why Simple Self-Talk Wins

The brain naturally seeks things to focus on. When athletes try to suppress thoughts, they unintentionally create more internal chaos because they haven't provided a positive, specific focus point. According to Rieger, by simplifying your self-talk, you are being intentional with your focus for the 80–95% of performances that aren't fully automatic.

The goal is to take all the lessons, coaching advice, and technical information and funnel it down into just a couple or three key cues. This gives your mind a readily available answer when it searches for one in a stressful or high-pressure situation.

3 Steps to Simplify Your Cues

Rieger outlines a simple process he uses with athletes to develop these effective, simple cues:

1. Brain Dump & Identify:

   • First, let your mind run wild. Write down everything you are trying to avoid, what distracts you, and all the mechanical or mindset-related things you've learned about your specific activity.

   • This tunes into the brain's natural tendency to think about many things at once.

   • Next, circle or underline the most important ideas to your performance in that moment.

2. Condense and Combine:

   • Take the circled ideas (which might be around 7–8 things) and discuss how to condense or combine them into approximately three or four essential concepts.

   • This is where the detailed discussion happens to find cues that are effective and truly encompass the necessary actions.

3. Establish the Rule of Three:

   • Aim for three key cues to align with how the brain typically processes information: beginning, middle, and end. Stories, movies, and books all follow this structure, which the brain likes to follow.

   • Each of these three cues must be external and simple.

The Power of External Cues

Rieger emphasizes the importance of making the final cues externally focused to avoid "clunky" and overwhelming internal cues.

• Internal Cue Example (Avoid): Trying to think of every mechanical detail, such as "arms extended, chest out, back locked in, glutes engaged" during a bench press.

• External Cue Example (Use): A single, simple, and tangible phrase like "Push through the ground with your heels" or just "Push through the ground".

By shifting the focus to manipulating what's going on around you (an external focus) rather than trying to control every tiny internal aspect, you keep the self-talk simple and effective.

An Example in Action

Rieger suggests a three-step sequence for a baseball player approaching the plate:

1. Take a breath (Beginning)

2. See the ball in the pitcher's hand (Middle)

3. Crush the ball (End)

   • Note: If a more mechanical cue is needed, it should still be external and simple, like "shoot the ball opposite field" or "throw your hands back to the pitcher".

The process of simplification is how you earn the right to keep things simple, making the self-talk quick, simple, and customizable to your needs.

Listen to Episode #112

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Monkey Mind Website

If you enjoy these quick-hitting mindset concepts, reply and let us know what topics you want next.

— Danny
Founder, Monkey Mind
www.MonkeyMindAthletes.com

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