Harnessing the Power of the Inner Voice

The constant hum of chatter is one of the significant challenges we face as a species. Research indicates that we spend between one-third and one-half of our waking hours not living in the present. During these periods, we’re often talking to ourselves, using our inner voice to reflect silently on our lives. This inner voice, while generally a beneficial tool, has a darker side. When we turn inward to solve our problems, we sometimes get trapped in cycles of rumination, worry, and catastrophic thinking. This phenomenon transforms a powerful tool into a curse, impeding our ability to find solutions.

This is Ethan Kross, a professor of psychology and management, and the author of “Chatter: The Voice in Our Head, Why It Matters, and How to Harness It.” Many scientists believe that language is a tool evolved to help us navigate the world. It provides us with a survival advantage by facilitating communication with others and ourselves. Our inner voice is a critical component of our verbal working memory system, helping us keep verbal information active and aiding in problem-solving.

The inner voice allows us to simulate and plan for future events. Before a significant presentation, for example, I rehearse what I will say, anticipate audience questions, and prepare responses—all in my mind. This simulation uses my inner voice as a rehearsal tool. It also aids in self-regulation; consider the last time you resisted a late-night treat by reminding yourself of the morning’s regret. Our inner voice also helps us create narratives about our lives, shaping our understanding of our identity.

While our inner voice can be incredibly helpful, it can also be detrimental. Chatter consumes our attention and makes it difficult to focus. It can strain our relationships, as we may become preoccupied with our problems and fail to listen to others. Chatter can also increase irritability and lead to displaced aggression. Furthermore, it has severe physical health implications. While stress itself is an adaptive response, chronic stress, perpetuated by ongoing chatter, can lead to cardiovascular disease, chronic inflammation, and even cancer.

The negative effects of chatter are profound, but the good news is that we have a science-based toolkit to regain control. We can employ various strategies, including harnessing our relationships, interacting with our environment, and engaging in rituals. Rituals, for instance, provide a sense of order and control in the midst of mental chaos. Tennis great Rafael Nadal uses rituals to manage the voices in his head. Between plays, he meticulously follows a sequence of actions, from sipping water to arranging his bottles, to maintain focus and control.

No single tool works for everyone, so the challenge is to find the unique combination that suits you best. Experiencing chatter doesn’t make you weaker; it makes you human. Embracing this aspect of our inner lives is part of the human condition.