Right now, you’re not only reading these words. You’re also engaging in self-talk: your thoughts taking the form of words, all within your mind. Self-talk is the encouraging voice that tells you, "Nailed it!" after you rock an interview, as well as the inner cynic that grumbles, "You’re a failure" after you bomb a first date. In Chatter, neuroscientist and psychologist Ethan Kross highlights this last type of voice—negative self-talk, which he believes interferes with your happiness, health, and success. He argues that you can improve your life by quieting your negative self-talk.

In this guide, we’ll present Kross’s insights on self-talk and share his research-based strategies for managing its negative form. For instance, you’ll learn why seeking support from others may make you feel worse and why feelings of amazement quiet your inner critic. Throughout this guide, we’ll compare Kross’s ideas and strategies to those of other experts on self-talk. Furthermore, we’ll provide additional actionable steps for quieting your negative self-talk.