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    "segs": [ {
      "utf8": "As your morning alarm blares, \nyou mutter to yourself,"
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  }, {
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    "dDurationMs": 2628,
    "segs": [ {
      "utf8": "“Why did I set it so early?”"
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    "segs": [ {
      "utf8": "While brushing your teeth,\nyou think,"
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  }, {
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    "dDurationMs": 2586,
    "segs": [ {
      "utf8": "“I need a haircut... unless?”"
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    "segs": [ {
      "utf8": "Rushing out the front door,\nyou reach for your keys"
    } ]
  }, {
    "tStartMs": 21768,
    "dDurationMs": 2043,
    "segs": [ {
      "utf8": "and realize they’re not there."
    } ]
  }, {
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    "segs": [ {
      "utf8": "Frustrated you shout, \n“I can’t do anything right!”"
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  }, {
    "tStartMs": 28149,
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    "segs": [ {
      "utf8": "just in time to notice your neighbor."
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  }, {
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    "segs": [ {
      "utf8": "Being caught talking to yourself \ncan feel embarrassing,"
    } ]
  }, {
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    "dDurationMs": 4922,
    "segs": [ {
      "utf8": "and some people even stigmatize this\nbehavior as a sign of mental instability."
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    "segs": [ {
      "utf8": "But decades of psychology research show\nthat talking to yourself"
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    "segs": [ {
      "utf8": "is completely normal."
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  }, {
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    "segs": [ {
      "utf8": "In fact, most, if not all, of us engage\nin some form of self-talk"
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  }, {
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    "segs": [ {
      "utf8": "every single day."
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  }, {
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    "segs": [ {
      "utf8": "So why do we talk to ourselves?"
    } ]
  }, {
    "tStartMs": 55009,
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    "segs": [ {
      "utf8": "And does what we say matter?"
    } ]
  }, {
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    "segs": [ {
      "utf8": "Self-talk refers to the narration \ninside your head,"
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  }, {
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    "segs": [ {
      "utf8": "sometimes called inner speech."
    } ]
  }, {
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    "segs": [ {
      "utf8": "It differs from mental imagery \nor recalling facts and figures."
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    "segs": [ {
      "utf8": "Specifically, psychologists\ndefine self-talk"
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    "segs": [ {
      "utf8": "as verbalized thoughts directed toward\nyourself or some facet of your life."
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    "segs": [ {
      "utf8": "This includes personal conversations like\n“I need to work on my free throw.”"
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    "segs": [ {
      "utf8": "But it also includes reflections\nyou have throughout the day,"
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  }, {
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    "dDurationMs": 3879,
    "segs": [ {
      "utf8": "like “The gym is crowded tonight.\nI’ll come back tomorrow.”"
    } ]
  }, {
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    "segs": [ {
      "utf8": "And while most self-talk \nin adults tends to be silent,"
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    "segs": [ {
      "utf8": "speaking to yourself out loud \nalso falls into this category."
    } ]
  }, {
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    "segs": [ {
      "utf8": "In fact, psychologists believe our first\nexperiences with self-talk"
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      "utf8": "are mostly vocal,"
    } ]
  }, {
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    "segs": [ {
      "utf8": "as children often speak to themselves\nout loud as they play."
    } ]
  }, {
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    "segs": [ {
      "utf8": "In the 1930s, Russian psychologist\nLev Vygotsky hypothesized"
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  }, {
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    "segs": [ {
      "utf8": "that this kind of speech was \nactually key to development."
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  }, {
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    "segs": [ {
      "utf8": "By repeating conversations \nthey’ve had with adults,"
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  }, {
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    "dDurationMs": 4296,
    "segs": [ {
      "utf8": "children practice managing their behaviors\nand emotions on their own."
    } ]
  }, {
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    "segs": [ {
      "utf8": "Then, as they grow older, this outward\nself-talk tends to become internalized,"
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  }, {
    "tStartMs": 126372,
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    "segs": [ {
      "utf8": "morphing into a private inner dialogue."
    } ]
  }, {
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    "segs": [ {
      "utf8": "We know this internal self-talk\nis important,"
    } ]
  }, {
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    "segs": [ {
      "utf8": "and can help you plan, \nwork through difficult situations,"
    } ]
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    "segs": [ {
      "utf8": "and even motivate you throughout the day."
    } ]
  }, {
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    "segs": [ {
      "utf8": "But studying self-talk can be difficult."
    } ]
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    "segs": [ {
      "utf8": "It relies on study subjects clearly\ntracking a behavior that’s spontaneous"
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  }, {
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    "segs": [ {
      "utf8": "and often done without conscious control."
    } ]
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    "segs": [ {
      "utf8": "For this reason, scientists are still\nworking to answer basic questions,"
    } ]
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    "segs": [ {
      "utf8": "like, why do some people\nself-talk more than others?"
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    "segs": [ {
      "utf8": "What areas of the brain are activated\nduring self-talk?"
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    "segs": [ {
      "utf8": "And how does this activation differ\nfrom normal conversation?"
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      "utf8": "One thing we know for certain, however,"
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    "segs": [ {
      "utf8": "is that what you say in these\nconversations can have real impacts"
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      "utf8": "found that incorporating instructional\nself-talk into practice"
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      "utf8": "And just as chatting to a friend\ncan help decrease stress,"
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      "utf8": "speaking directly to yourself may also\nhelp you regulate your emotions."
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    "segs": [ {
      "utf8": "Distanced self-talk is when\nyou talk to yourself,"
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    "segs": [ {
      "utf8": "So, rather than \n“I’m going to crush this exam,”"
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    "segs": [ {
      "utf8": "you might think, \n“Caleb, you are prepared for this test!”"
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    "segs": [ {
      "utf8": "One study found that this kind \nof self-talk was especially beneficial"
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    "segs": [ {
      "utf8": "such as meeting new people\nor public speaking."
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    "segs": [ {
      "utf8": "But where positive self-talk can help you,\nnegative self-talk can harm you."
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