Keep a self-talk journal in which you write down every moment you think aloud. Note whether you were alone or in public, what you were talking about, and how you felt before and after.
If it is not too distracting, you might write down notes on what the other person is saying. While you practice conversing, try using a stopwatch to place limits on how long you talk.
Blurting out and a general lack of impulse control can be a symptom of ADHD. If you impulsively speak what is on your mind, talk to your doctor or a mental health professional. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source In extreme cases, it is important that you meet with a health professional in order to check for schizophrenia and other forms of psychosis. [6] X Research source
For those with ADHD or impulse control, this may be more difficult. Although you may not necessarily be able to stop thinking out loud, you can dictate what you say. [8] X Research source
Get out of the habit of talking or raising your hand without planning. If you are going to contribute to the discussion, take a moment to compose your question or comment before you open your mouth.
For instance, if they say, “I just don’t know why Matthew always texts me and asks me favors: he’s constantly flaking and he doesn’t ever ask me about my life,” you might say, “You feel like Matthew isn’t really being a friend to you, but he’s asking you to do the work of a friend for him. " If you lose track of what someone is saying, ask them a question.
If you want to help your brain work through a task or memorize a certain bit of information, you might whisper to yourself in a soft tone or go somewhere where you can talk out loud.
If you need to work through something out loud, consider doing it at home or in your office. Find a space where you will not distract other people.
If you are unable to filter what you say, despite your best efforts, you should visit a mental health professional.
For example, if you decide to eat a healthy salad for lunch instead of a greasy hamburger, you might tell yourself “I’m proud of you” or “Good job! That was a good choice. ” You could even give yourself a little pat on the back.
For example, if you are getting ready for a job interview, you might say something like “You’ve got this. You are the best candidate for this job!” or “You are going to blow their socks off during the interview. ” If you need a little pep talk to motivate yourself, you might say something like “Why are you laying around? You have time to get this done. ”[15] X Research source
For example, if you want to run every day, you might say something like “I’m going to go run” each morning.
For example, if you are cooking a dish for the first time, you might try saying the steps of the recipe out loud as you cook in order to better remember how to cook the dish in the future.
For example, if you are bogged down on an algebra problem, talk through the steps of the problem out loud in order to find the place where you are getting stuck.
