Simone Biles uses these 3 words to prepare for competition, advises Ivy League-trained expert.

In the Bercy Arena in Paris on Tuesday, Simone Biles whispered "You got this. It's your time" before jumping on the balance beam.

Biles, the most decorated U.S. Olympic gymnast, often talks to herself before competing, saying "Confidence" and "You have this" to herself.

Winning gold in the women's gymnastics team all-around final requires years of commitment and determination, as well as speaking intentionally to yourself, experts say.

Completing a Yurchenko double pike is already challenging, but self-criticism can make it even more difficult. Reminding yourself of your capabilities can help alleviate nerves and enhance your practice experience. Additionally, speaking to yourself in the third person, like Biles does when she says "You got this," can reduce stress and improve performance, according to research.

"According to Ethan Kross, a psychology professor at the University of Michigan and author of "Chatter," we are more skilled at providing advice to others than to ourselves. When a friend confides in us with a problem, do we respond with "You're going to fail; you can't do this"?"

According to Kross, some individuals report experiencing benefits from speaking out loud. This can enhance focus by adding a level of deliberation.

According to Kross, who has degrees from the University of Pennsylvania and Columbia University, positive self-talk is the solution to negative thoughts that can hinder performance in any situation, including the Olympic stage, work, or everyday life.

Kross suggests that using distanced self-talk is one way to prepare for a challenge or overcome negative thinking. In his book, he outlines various strategies that anyone can use to improve their internal monologue.

He explains that there is no magic pill to combat chatter, and most people rely on a combination of methods, such as writing, decreasing screen time, seeking out nature, and physical contact.

"Just like physical exercise, the mind also has different routines that work optimally for each individual, based on their schedule, personality, and body type."

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