Our minds are constantly bombarded with thoughts, which can sometimes be harmful to our well-being. Unfortunately, these negative thoughts can become so ingrained in our subconscious minds that they may take over and stop us from achieving a healthy balance. And, we often don't always find the support we need to counter these negative thoughts.
But we still have the power to overcome them. Instead of depending on other people to be supportive, you can take control of your thoughts and harness the power of positive affirmations.
“Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” ― Roy T. Bennett.
Positive affirmations are a powerful tool designed to help us break away from self-sabotaging beliefs and replace them with empowering ones to help us reach our goals.
They’re positive statements that focus on a desired outcome and help to condition our brains with new thought patterns. Are you wondering where to start? No worries!
This beginner's guide will help you start using positive affirmations. Keep reading to transform your life!
So, What Are Positive Affirmations?
Simply put, positive affirmations are short, declarative statements repeated often, with a decidedly optimistic tone. They act as "mind wheels" that help you rewire your subconscious mind and reprogram it positively. For instance, when you feel overwhelmed by negative thoughts, you can repeat a positive affirmation such as "I am capable and confident."
The goal of using affirmations is to intentionally program your thought patterns, behavior, speech, and action with positive ideas and beliefs.
Don Miguel Ruiz, author of The Four Agreements, puts it perfectly, "It is through the word that you manifest everything." With positive affirmations, you consciously set intentions through the power of words you speak to create an optimistic mindset representing the best of what you wish to be.
The Science Behind How Positive Affirmations Work
Repeating positive affirmations is a self-help technique that encourages individuals to replace negative thoughts with uplifting messages. But does this technique work? And is there scientific evidence to back it up?
A short answer to both questions is yes!
Positive affirmations can shift our mindset and help activate the parts of the brain related to self-reflection and gratification. Simply put, when you frequently use positive affirmations, your brain creates neurological pathways that help you perceive the reality of those statements. Scientists refer to these brain changes as neuroplasticity.
Neuroplasticity is your brain’s ability to rewire itself in response to your repeated thoughts and behaviors.
Thus, often repeated positive affirmations help your brain create a mental image of your desired outcome or definitive version of yourselves that you’re aspiring to become. Once this mental image is created, it activates your brain's neural networks as if you’re already living out your desired outcome. This process increases your chances of actually achieving your goal.
Let's put this into a tangible perspective using an example, shall we? Assume you want to become more confident. You start repeating positive affirmations like “I am worthy of feeling self-confident” or “I accept and embrace my worthiness.” When you do this, your brain repeatedly sends messages to your conscious mind that strengthen its belief in the worthiness of confident feelings.
With time, your brain will start recognizing these positive affirmations as a reality and thus activate the same neural networks as if it’s already true for you. The result? You’ll start feeling more confident, and your brain will adjust to solidify that feeling.
By the way, the opposite is also true. If you repeatedly use negative statements about yourself, whether “true” or not, your brain will accept what you are saying to yourself as reality. The practice can turn into a self-fulling prophecy in which an originally false expectation leads to its own confirmation.
So, doesn’t it make more sense to tell yourself good things about who you are than bad?
What Does Psychology Have To Say About Positive Affirmations?
Now that we’ve established that positive affirmations are backed by science, you must wonder if that's all there’s to it as far as science is concerned. Or is there a psychological theory to back it up as well?
Indeed, there is.
The psychology theory behind positive affirmations is rooted in the self-affirmation theory popularized in the 1980s by Claude Steele, a social psychologist and emeritus professor at Stanford University. The self-affirmation theory offers insight into how people respond to experiences and information that threaten their self-concept or self-identity.
This theory is based on the idea that we can preserve our sense of self-integrity, linked to the concept of self-efficacy, by affirming our beliefs. Self-efficacy is our perceived ability to control or influence the outcome of events in our lives and respond flexibly even when our self-concept is threatened.
In other words, you can protect your sense of self-integrity and, in turn, maintain a sense of self-efficacy through positive affirmations.
Practicing self-affirmations consistently also allows us to keep up a global narrative about our identity. This narrative demonstrates a strong sense of morality and flexibility as we can adapt to any circumstance more efficiently. Moreover, the self-affirmation theory argues that one doesn't need to be exceptional, perfect, or excellent for one to maintain their self-identity. Instead, they need to be competent and adequate in their areas of value.
The final puzzle piece of self-affirmation theory argues that we can preserve the sense of self-integrity by acting in a manner that earns praise and acknowledgment. For example, when it comes to positive affirmations like "I am a responsible parent," you don't say them to receive recognition. You say it because you want to align with that core value and genuinely earn that praise.
The popularity of self-affirmation theory has also spurred neuroscientists to research the neurobiological basis of positive affirmations to see whether they truly affect brain activity.
With the utilization of MRI technology, one study (Neural Correlates of Self Affirmations) found that when we practice self-affirmations, some neural pathways in the ventromedial prefrontal cortex increase. This cortex is the part of the human brain associated with self-reflection, reward processing, and positive valuation.
In other words, when you actively engage in positive affirmations, you activate your brain's reward centers.
For instance, when you say, "I will succeed," it’ll light up similar reward centers to those activated when you have other pleasurable experiences, such as eating chocolate or winning the lottery. It stimulates your neural pathways and triggers the parts of the brain that make you remain positive and happy.
Another study suggests that self-affirmation can alter the brain's response to negative stimuli. When you practice positive affirmations, your brain will not react with fear or distress when confronted with adverse events. Instead, it’ll be more likely to view such threatening information as self-relevant and valuable. As we'll discuss in a moment, this has many benefits since it relates to how we process information about ourselves.
8 Benefits of Positive Affirmations You May Not Know
Routinely practicing positive affirmations can bring many powerful benefits, but you must remember that action is vital. Without taking action, simply reciting affirmations will be nothing more than empty words.
Here are some of the most significant benefits of positive affirmations.
1 — Reduce Health-Deteriorating Stress
A study published in the Personality and Social Psychology Bulletin reveals that practicing self-affirmation can be valuable in alleviating stress and broadening one's perspectives on self-threats. Since too much stress can make us sick, using positive affirmations is a simple addition to a healthier lifestyle.
2 — Help Increase Physical Activity
A study published in the Journal of Sport and Exercise Psychology found that self-affirmations can be used effectively to help individuals increase their physical activity levels. Since it has been proven that exercise can help reduce stress, it’s a win-win combination!
3 — Reduce Negative Thoughts
Sometimes, our thoughts are subconscious, so we don't even recognize that we think negatively about ourselves. By being proactive and engaging in positive affirmations, you can become more in tune with your subconscious and eventually nip negative thoughts in the bud.
4 — Improve Positive Thinking
Practicing self-affirmation helps you to become more aware of your negative thoughts and replace them with more positive ones. For example, when you encounter a challenging situation, instead of saying, "I can't do this," you should say, "I'm capable of overcoming this challenge." By doing so, you can tap into your inner strengths and become more resilient in facing obstacles. Research has found that optimism reduces the odds of cardiovascular disease, strengthens the immune system, and improves overall health.
5 — Enhance Self-Esteem
A good sense of self-esteem is something that everyone seeks. Positive affirmations can be incredibly effective in helping individuals develop a more positive self-image, which is essential for high levels of self-esteem. Regularly practicing these positive mantras can increase one's appreciation of their intrinsic worth and enhance feelings of autonomy, competence, and relatedness.
6 — Increase Gratefulness
Sometimes, we overlook the good things in life and focus too much on the bad. With a daily self-affirmation practice, you can become more mindful of the blessings in your life and increase your overall gratitude. This practice can help you stay more present and mindful of the positive aspects of life.
7 — Reduce Resistance
Lastly, if you practice daily self-affirmations, you'll be less likely to perceive threatening information with resistance. Instead, you'll be more open to new ideas and view such information as potentially beneficial and constructive.
8 — Increase Happiness
The ability to process adverse events in a more positive light can help us lead happier lives. By reciting affirmations that demonstrate our capability and worth, our brains start to process more information in a more positive light. This, in turn, enables you to maintain a more positive outlook on life and surround yourself with things that make you feel better about yourself. Positive affirmations are a powerful way to help deal with depression.
If you are dealing with depression, we offer a self-assessment to assess the severity of your symptoms.
How to Create Positive Affirmations — 6 Things You Must Do for Success!
How exactly should you structure your affirmations? What can you do to increase your success rate?
While there are no right or wrong answers, here are a few tips to keep in mind.
1 — Follow the 3 P's of Affirmation
When creating affirmations, ensure they represent the three P's: present tense, personal, and positive.
Put Affirmations in the Present Tense.
The first rule of affirmations is to use the present tense. They’re not about what you wish for or want in the future but about what you have and can do now. Your affirmation should be stated as if it's already true in the present moment. Saying "I am happy with myself and confident in my decisions" is much more powerful than "I will be happy with myself."
Make Affirmations Personal
Although you can certainly use positive statements you've heard or read elsewhere, it's more effective to make them personal. Find phrases that speak directly to your experience and make sure that the words resonate with you.
Not to forget, an "I am" statement (or “I can,” “I have,” etc.) should be an inevitable part of your affirmations. Each "I am" phrase sends a powerful message to your subconscious mind while laying a foundation for what your subconscious mind will structure to be real for you. Thus, when you use "I am," your brain automatically begins to search for evidence that verifies this perception, regardless of if it's right or wrong. Therefore, the words that come after "I am" are incredibly important and should be carefully chosen.
Always Use Positive Statements.
Positive affirmations should be framed optimistically, focusing on what you want to achieve and not on what you don't want. Instead of saying, "I won't be anxious anymore," you should say something like, "I am feeling calm and confident." This way, you're telling your brain what to focus on, which will help you reach the desired outcome. Remember, your subconscious mind can’t process negative or "not" statements.
2 — Be Direct, Use Declarative Statements
Nothing is worse than indirect and unclear statements. They lose the power to have a lasting effect which can lead to confusion. To ensure your affirmations are direct, use commands instead of overly wordy phrases, questions, or statements that sound uncertain. For example, "I am powerful and in charge of my life" is much more effective and authoritative than "Do I feel powerful and am I in charge of my life?"
3 — Leverage Emotions
Here's another secret to successful affirmations — they should elicit an emotional response. You should strive to focus on harnessing the "whys” of your affirmations, not the "hows." For example, instead of focusing on how you’ll become a successful business owner by achieving specific goals, focus on why you wish to become a successful business owner. What will it give you? How will it make you feel?
By making your affirmations emotionally charged, you’ll create a more robust neural pathway in your brain that’ll help you transform the declaration from a wishful thought to a reality.
4 — Be Believable
It may sound silly to state the obvious, but believability works. If you want to create an affirmation about becoming an Olympic athlete, saying “I am an Olympic athlete” year after year probably won't do much. It only makes your brain think, "Yeah, right!" This response is called cognitive dissonance and will prevent you from believing the affirmation.
Instead, create an affirmation that is realistic and achievable so your brain can process the statement. This could be something like, "I am consistently working towards becoming an Olympic athlete."
5 — Accurately Reflect Your Priorities
It's absolutely OK to have well-rounded affirmations. Still, you should ensure they are aligned with your core values and goals. What does this mean? Focus on what matters most to you. If you want to lose weight, don't write an affirmation about increasing your wealth. Similarly, if you want to advance in your career, don't write an affirmation about finding inner peace.
6 — Focus on One Thing At a Time
You will likely be more scattered and less focused by including multiple ideas into one affirmation. This lack of clarity will weaken the power of the affirmation, as your brain may need to figure out what to focus on. Instead, create separate declarations for each goal or intention you want to manifest. This will help your brain focus on the message and increase its cognitive powers.
Who Are Positive Affirmations Good For?
While this is a personal decision, affirmations can be helpful to anyone looking to make positive changes in their life. From kids to teens, students, athletes, and adults, affirmations are an effective tool to help you manifest the life of your dreams.
Affirmations can also be helpful for those struggling with self-confidence, self-doubt, or low self-esteem. They can be a great way to restore motivation and help you focus on achieving your goals.
Furthermore, affirmations can be used as a way to help relieve anxiety and stress.
No matter who you are, if you're looking for a way to become more self-aware and create positive changes in your life, affirmations are worth trying.
Tips for Success: How To Use Positive Affirmations
You've likely heard of positive affirmations before reading this article, but how do you use them to create meaningful change in your life? Expert opinions vary on when and how often you should practice your affirmations, but the basic idea is to practice them daily to gain results.
Here's a rundown of various ways you ensure that your practice will effectively yield results in the shortest time possible.
Write down your affirmations.
Though this is a slower and more labor-intensive process than simply repeating the affirmations in your head, writing down your affirmations is critical to ensuring an active practice. It helps to cement the words in your mind and gives your mind and body a real chance to absorb the meaning of each word in your affirmations.
If you're writing your own, use the present tense to help your mind to process the affirmation as if it were true in the present moment. To ensure that you're reminded of your affirmations throughout the day, consider jotting them down on cards or sticky notes and leaving them around accessible, prominent places.
Visualize your affirmations.
Suppose writing down and hanging up your affirmations where others can see them isn't your thing. Visualization is another great way to own and solidify these powerful words' power. Visualization is the process of actively imagining yourself living out your affirmations. After you've read through your affirmations, close your eyes, and imagine yourself living out each one in real life.
For example, if your assertion is "I am courageous and confident," take some time to picture yourself as a confident person. Maybe you're giving a speech or taking on a challenging project. Whatever it is, give yourself several minutes to imagine this scenario and feel the courage and confidence within it. This visualization will help your affirmations become more authentic in your mind, which will help them manifest in your life faster.
Recite affirmations out loud.
The best part about positive affirmations is that you can use them anywhere, anytime. Whether you're in the shower, on your morning commute, or just before bed, you can give yourself a little pep talk out loud. Not only does saying your affirmations out loud help you to take ownership of them, but it also helps to affirm that statement as truth.
To maximize the power of your short positive affirmations, start each declaration with "I am…", "I can…" or "I will…" and then follow it with a present tense statement. Try to keep your affirmations simple so that you can easily remember and turn to them when needed.
Use your affirmations daily.
Every morning should be another opportunity to practice your affirmations. Setting aside a few minutes at the start of your day dedicated explicitly to your affirmation practice can help you to stay motivated and productive. Take a deep breath and slowly repeat your affirmations in a confident voice. This practice helps you to ground yourself and become more aware of the power of your words as you let them soak into your head.
You may repeat the same exercise at different points throughout the day for faster results. Just repeat your chosen positive mantras in your head throughout the session. It would help if you also coordinated your breathing with your mantras to ensure the connection with your body is more profound.
Recite your affirmation when you have a negative thought.
The use of positive affirmations is a dynamic practice. You don't have to restrict your use to those moments when you feel happy or content. You can use positive affirmations whenever you're feeling anxious, depressed, or confronted with a negative thought.
Be diligent with your affirmations. Remind yourself of the truth in your chosen words, and you will soon discover that negative thoughts crop up less and less often.
Tune into an app.
With tech advancements and developments, you don’t have to leave your couch to get the power of positive affirmations. Tune into an app specializing in positive thinking and tap into thousands of affirmations to keep you motivated and energized.
Many apps also feature guided meditations with affirmations that you can listen to for a deeper and more personalized experience. In some, you can even create positive verbal affirmations that you can listen to while you are on the go. This makes it easy to plug in and play anytime, no matter where you are.
Affirmations Best Practices to Transform Your Life
Unconsciously, we all repeat affirmations about ourselves. Still, to make the most out of this practice, you want to harness the power of your self-talk through conscious intentions to make changes in your life.
Here are a few tips to help you create a conscious affirmation practice.
Create time to craft positive affirmations you are passionate about.
Although there is no set number of affirmations you should be using, you may want to start with 7–10 to keep the information manageable for your subconscious. Be sure to take several minutes to picture this scenario and feel the courage and strength that comes with it. As you practice and become more comfortable, you can increase the number of affirmations or create new ones.
Set a specific time when you practice your affirmations.
Again, there is no right or wrong time to practice your affirmations. Still, some of the most effective moments are in the morning when your conscious mind is fresh and bright and can more easily receive positive messages. This helps set the stage for the remainder of your day, allowing you to take on any challenge with a better attitude. Try stacking this habit onto something you already do to ensure your success.
Another great time to practice is immediately following a meditation practice. During and after meditation, your conscious mind is deeply relaxed. Thus, repeating affirmations at this time is like sowing an intention directly into your awareness, allowing it to take root and blossom into real change. No matter when you practice your affirmations, remember to keep them consistent — practice makes progress.
Practice affirmation override.
Use affirmations whenever you have a negative thought or impulse. When you catch yourself in the middle of an unhelpful thought pattern, pause and replace it with an affirmation, no matter the time of day.
For example, if you forget an important meeting, instead of chastising yourself for being forgetful, replace it with an affirmation override such as “I am organized and capable.”
How to Make Affirmations Work For You — Summing It Up
Do you have all your affirmations and steps in place but still feel like they don't have the impact you want them to have? Here are simple tips to make affirmations work even better for you.
- Pick a time that suits you best and find a space to relax and focus on your affirmations without distraction. Whether it's during your morning routine, before bed, or even while driving to work, please choose a time that works for your schedule and stick to it.
- Focus on the feeling. When repeating your affirmations, focus on how it makes you feel rather than the words themselves. Visualize yourself succeeding and feeling the joy that comes with it. This will help to make your affirmations more powerful and give them a greater chance to take hold of your subconscious.
- Acknowledge the power of your words and use them to craft a life you wish to live.
- Let your attention remain close to your heart and chant each affirmation deliberately three to five times. Refrain from repeating your affirmations. Instead, listen to each word to allow its power to settle deep within you. As you repeat it, imagine this affirmation as a beacon guiding you to the life you desire.
- Lastly, conclude your affirmation practice with a moment of gratitude for your ability to be a mindful force in your reality.
You become what you think about yourself. Affirmations are like seeds you can plant in your subconscious to bring about a story of success and fulfillment.
Therefore, practice positive affirmations with dedication and consistency, making them a daily habit, and you'll see your life transform.
Examples of Positive Mantras to Use as Daily Affirmations
Having trouble coming up with affirmations? Here are some examples of inspiring positive and present-tense mantras to get you started.
Pick the ones that are the best fit for you!
- “Success effortlessly flows into my life.”
- “My dreams are coming true.”
- “I am filled with positive energy.”
- “I have the strength and courage to succeed.”
- “I am healthy and strong.”
- “I choose joy and happiness today.”
- “I am open to abundance and prosperity.”
- “My world is filled with love and light.”
- “I am creating a life that I love.”
- “I am thankful for all that I have.”
- “I trust the universe to guide me.”
- “I am empowered and capable of achieving anything I set my mind to.”
- “My future is bright and filled with growth.”
- “I am courageous, confident and successful.”
- “I am living my best life today and every day.”
- “I am attracting success and abundance into my life.”
- “My thoughts create my reality.”
- “I love and accept myself unconditionally.”
