Speaking kindly to oneself as if addressing a friend, and recording these responses, took approximately four months to significantly reduce negative self-talk.

“here's the part that just blows my mind it only took I don't know I I can't remember exactly I have to go back to look at my journals only took about four months to get rid of Bobby Knight like you know again we had kind of a mental model for what this looked like which was Bobby Knight was the chairman of the board he sat in the boardroom and nobody else got to talk”