Have you ever noticed yourself muttering under your breath while tackling a complex task? It might seem strange, but this seemingly quirky behaviour actually has a scientific basis and can be a powerful tool for memory improvement and performance. In this post, we’ll explore the surprising benefits of talking to yourself and how self hypnosis can further enhance this technique.
We often believe that complete silence is necessary for deep focus. Yet, when faced with a challenging task, we naturally resort to verbalisation. This isn’t some random affectation, nor are you going mad – it’s your brain doing what it does best!
As a hypnotherapist, I understand the power of the inner voice. It’s long been recognised as a key tool for influencing and shaping your subconscious behaviours, your emotions, and moods. But how does talking to yourself out-loud during tasks fit into this picture?
Many times, clients come to me feeling stuck. They have the potential to achieve their goals, but struggle to access the resources within them. By learning effective self-talk, they can shift their perspective, organise their thoughts, and ultimately move forward. This process has been shown to be amplified by actually verbalising your inner monologue (although discretion is advised depending on the situation and company!).
Imagine, you’ve just got back from IKEA with a bunch of flat packed furniture to assemble. Following those complex instructions while manipulating parts requires a multi-step process: Understanding, remembering, and then recalling the instructions when you have the tools and parts in hand. Psychologists call this “task switching,” and the efficiency with which you do it depends on your mental agility – a skill that grows with practice. We must also consider the “cost of shifting” – the mental effort required to switch between tasks. Audibly talking yourself through this process is a low-cost strategy that significantly aids learning and can bring memory improvements as a natural result. As odd as it sounds, it has been shown that externalising verbally has a lower cost of shifting than internally speaking it through, the highest cost is pure internal processing; where you don’t even engage your inner voice.
This concept extends beyond just following instructions. Consider how we learn, be it good or bad habits. The process involves three key stages: Perception, encoding, and recall. Let’s look at an example:
Perception: Someone encounters a spider.
Encoding: They experience a strong and emotional reaction , tagging the experience as important for future reference (memory).
Recall: Future encounters with spiders (stimulus) can then trigger the encoded memory and produce the same emotional response as the original encounter.
This one-shot learning process can lead to unhelpful patterns, but fortunately, we can also use it to our advantage.
Self Hypnosis For Memory Improvement
Self hypnosis boosts focus, eliminates distractions, and brings natural memory improvements through deeper information perception. Here’s where things get interesting: Science shows that hearing information is superior for memory encoding[1] compared to silent thought, with silent speech being better than silent, free thought. This is where talking to yourself shines! Self hypnosis also helps us generate feelings and emotions based on the thoughts we are having. Remember how the encounter with the spider was encoded; in one shot because it was emotive. Use self hypnosis to create a feeling about what you are learning or trying to remember, this communicates to your brain that this is important information. Retrieve the information straight away, then regularly afterwards, showing your brain that this is information you intend to keep and use. This helps you to store it sensibly.
By speaking instructions or information aloud, you’re actively engaging your auditory system, strengthening the memory trace. Furthermore, verbalising your thoughts during a task externalises them. Imagine your brain as a messy desk. Silent thinking allows things to remain jumbled. Whereas, speaking your thoughts is like taking them out, organising them, and putting them back in a sensible filing system. This externalisation helps you identify gaps in understanding, correct faulty logic, and solidify information in your memory.
Finally, verbally talking yourself through instructions reduces the “cost of shifting” between remembering and performing the task. Internal processing utilises working memory, which can get overloaded. Speaking the instructions frees up working memory for the actual task, making the transition smoother and reducing errors.
So, how does talking to yourself while tasking provide memory improvements?
- The Production Effect: Studies show speaking information aloud strengthens memory encoding[2] compared to silent thought. This “production effect” creates a stronger memory trace by engaging multiple brain areas.
- Externalisation of Thought: Verbalising your thoughts during a task allows you to examine them objectively, identify gaps in understanding, and solidify information in your memory.
- Reduced Cost of Shifting: Speaking instructions aloud reduces the mental effort required to switch between remembering and performing the task, freeing up working memory for the actual task.
Speak Up and Conquer with Self Hypnosis!
By incorporating spoken self-talk into your routine, especially alongside self hypnosis to enhance focus and perception, you can leverage the power of the production effect, externalisation of thought, and reduced task-switching cost. This can significantly improve your memory and performance across various aspects of work and life.
Here are some practical tips to get you started:
Even if you haven’t yet learned how to harness self hypnosis to maximise your gains, these tips can help you see progress.
- Narrate your actions: When following complex instructions, speak them aloud as you go. This reinforces the information and aids recall when it’s time to take action.
- Problem-solve with a partner (or a rubber duck!): Discuss your thought process, even if it’s with an inanimate object. Andrew Hunt and David Thomas popularised a concept called Rubber Duck Debugging in their book The Pragmatic Programmer. Verbalising your thought process can help you identify areas needing clarification and ultimately lead to a solution.
- Review and recall: When studying or learning new information, summarise key points out loud. This active recall strengthens memory and helps solidify the information in your mind.
- Self-hypnosis for memory enhancement: After a self-hypnosis session focused on increasing focus and concentration, practice spoken self-talk while studying or completing a complex task. This can further enhance the memory benefits discussed earlier.
Remember, speaking your thoughts out loud might seem unconventional, but it’s a powerful tool with a basis in cognitive science. So next time you’re tackling a complex task or learning something new, don’t be afraid to talk yourself through it. You might be surprised at how much better you remember and perform!
Get in touch and find out how you can learn self hypnosis. Increase the efficacy of these exercises and supercharge your focus with self hypnosis.
[1] Alexander James Kirkham, Julian Michael Breeze, Paloma Marί-Beffa, 2012: The impact of verbal instructions on goal-directed behaviour, Acta Psychologica. Volume 139, Issue 1, January 2012, Pages 212-219
[2] Ozubko, J. D., & MacLeod, C. M. (2010). The production effect in memory: Evidence that distinctiveness underlies the benefit. Journal of Experimental Psychology: Learning, Memory, and Cognition, 36(6), 1543-1547.
Photo credits
Assemble: by Austrian National Library on Unsplash
Disk: by Freddy Jacob on Unsplash
Cover photo: by sir manuel on Unsplash