There are many ways that you can work on your self-talk, however I recommend you use a YET, BUT statement.
It’s super simple and easy to remember!
The idea is to catch yourself saying negative things about yourself or your situation and then add “yet, but” at the end to neutralize it.
Here’s an example.
“I’m never able to do ___ well when I compete, so why should I even train this skill anymore?”
Reframed self-talk with YET, BUT
“I’m not able to do ___ well when I compete YET, BUT that's why I should train this skill even more... physically and mentally.”