You’re driving alone and narrating your next turn. You’re in the kitchen and telling yourself, “Don’t forget the salt.” Or you’re stressed and whispering, “You’ve got this.” If that sounds familiar, you’re in good company. Researchers describe self-talk as a common human behavior and in many cases, a useful one.
A 2025 study in Scientific Reports tracked everyday self-talk in real time using a two-week “ecological momentary assessment.” Researchers collected 12,966 surveys from 208 participants and found people engaged in self-talk 61% of the time in the situations studied. Only 2 participants (about 1%) reported never using it.
Psychologists define self-talk as an internal dialogue sometimes silent, sometimes spoken out loud. The American Psychological Association’s dictionary describes it as an “internal dialogue” in which a person directs phrases or sentences to themself. And research reviews link self-talk to higher mental functions like planning, problem-solving, attention, and motivation.
Talking out loud can also sharpen focus. Cleveland Clinic notes: “Talking to yourself out loud is perfectly normal. In some cases such as when you’re trying to increase focus it may even be more beneficial.”
One reason it works is that language can act like a steering wheel for the brain. You can give yourself instructions, calm nerves, or rehearse what you want to say. Researchers also study “distanced self-talk,” when you use your name or “you” instead of “I.” In the same 2025 Scientific Reports study, people used this distanced style 14.5% of the time in the situations tracked. Performance coaches often recommend it because it can create mental space under stress. The U.S. Human Performance Resource Center explains: shifting from “I” to your name or “you” “reduces chronic worry and improves emotional regulation.”
Still, context matters. Talking to yourself in private rarely raises concern. But experts draw a line when self-talk links to hallucinations or a loss of reality testing. Cleveland Clinic warns: “If self-talk is being driven by hallucinations — meaning you think you’re talking to another source — it’s best to seek out mental health services.”
For most people, self-talk isn’t a red flag. It’s a tool, one you can shape. Keep it kind. Keep it practical. And if it turns distressing or confusing, get support.
