Battling Negative Self Talk: "I can't believe I let this get this far?"

Starting and sticking with a health and fitness journey is tough.

And one of the biggest challenges we face often isn't physical—it's mental.

Negative self-talk, those inner voices that tell us we're not good enough or can't succeed, can be a major obstacle on the path to reaching our goals. But understanding why this happens and learning how to overcome it can make all the difference.

Negative self-talk often stems from a mix of past experiences, societal pressures, and our own fears. When we step out of our comfort zones—whether it’s starting a new workout routine, committing to healthier eating habits, or pushing ourselves to new fitness levels—our brains can react by trying to keep us “safe” from perceived failure or discomfort.

This internal dialogue might sound like:

• "I’m too out of shape to even start."
• "I’ll never be as fit as everyone else."
• "I’ve failed before, why would this time be any different?"

These thoughts are common, but they’re also counterproductive. If we don’t address them, they can hold us back from making the progress we’re capable of achieving.

How to Overcome Negative Self-Talk

1. Recognize and Challenge the Thoughts: Pay attention to those inner voices and ask yourself if they’re really true. Often, these thoughts are based on fear rather than fact. Challenge them by replacing them with positive, affirming statements like, "I am capable of change," or "Every small step is progress."
2. Focus on What You Can Control: Negative self-talk often focuses on what we can’t do or what we think we should be doing. Instead, shift your focus to what you can control. You can control your effort, your attitude, and the decisions you make each day. Celebrate the small victories, like showing up for a workout or choosing a healthier meal, rather than dwelling on perceived shortcomings.
3. Surround Yourself with Positivity: The people and environments we surround ourselves with play a huge role in how we think and feel. Seek out a supportive community—whether it’s friends, family, or a group at the gym—that encourages and lifts you up.
4. Set Realistic, Achievable Goals: Sometimes negative self-talk happens because we set ourselves up for failure with unrealistic expectations. Set small, manageable goals that you can achieve and build upon.
5. Practice Self-Compassion: Be kind to yourself. Fitness is a journey, not a destination. There will be ups and downs, but it’s important to remember that progress is not linear. When negative self-talk creeps in, remind yourself that you’re human and that setbacks are a natural part of the process.

Remember, the journey is as much about mental strength as it is about physical fitness.

Surround yourself with positivity, set realistic goals, and practice self-compassion.

You have the power to change the narrative in your head and become the strongest version of yourself.