What are affirmations?

Affirmations, sometimes called positive affirmations, are the statements or phrases we repeat to ourselves to enforce positive thinking. In the process, they can be used to boost self-esteem, overcome anxiety, and defeat negative thought patterns.

Aspect	Explanation
Definition	Affirmations are positive statements or phrases that individuals repeat to themselves, often as part of a daily practice, with the intention of fostering a positive mindset, self-confidence, and personal growth. These statements are typically in the present tense and are designed to challenge negative self-talk, overcome self-doubt, and promote self-belief. Affirmations are a tool used in various self-help and personal development practices to reframe thoughts, enhance self-esteem, and manifest desired changes in one’s life by harnessing the power of positive thinking.
Key Concepts	– Positive Statements: Affirmations consist of positive, empowering statements. – Self-Talk Awareness: They aim to counteract negative self-talk and replace it with constructive thinking. – Repetition: Consistently repeating affirmations is important for their effectiveness. – Visualization: Many individuals incorporate visualization techniques along with affirmations to reinforce their beliefs. – Self-Improvement: Affirmations are a tool for personal growth and self-improvement.
Characteristics	– Positive and Present Tense: Affirmations are framed in the positive present tense, as if the desired outcome has already been achieved. – Personalized: Effective affirmations are personalized to address specific goals or challenges. – Consistency: Regular repetition is essential to reinforce the desired mindset. – Belief Reinforcement: They serve as a means to reinforce one’s belief in their abilities and potential. – Mental Resilience: Affirmations contribute to mental resilience and a positive outlook.
Implications	– Positive Mindset: Regular practice of affirmations can lead to a more positive and optimistic mindset. – Self-Confidence: Affirmations can boost self-confidence and self-esteem. – Goal Achievement: They are often used to align thoughts with goals, facilitating goal achievement. – Stress Reduction: Affirmations may help reduce stress and anxiety by promoting a sense of control. – Behavior Change: They can support behavior change by influencing beliefs and attitudes.
Advantages	– Enhanced Self-Esteem: Affirmations can improve self-esteem and self-worth. – Mood Improvement: Regular practice can lead to a more positive mood and outlook. – Goal Focus: They help maintain focus on personal and professional goals. – Stress Reduction: Affirmations can reduce stress and anxiety levels. – Self-Belief: They reinforce self-belief and a sense of empowerment.
Drawbacks	– Skepticism: Some individuals may be skeptical about the effectiveness of affirmations. – Lack of Immediate Results: Results may not be immediate, requiring consistent practice. – Not a Replacement for Action: Affirmations are a complement to action; they don’t substitute for necessary effort. – Negative Affirmations: In some cases, negative affirmations can have unintended consequences. – Requires Discipline: Consistent practice and discipline are needed for lasting benefits.
Applications	– Self-Help and Personal Growth: Affirmations are widely used in self-help and personal development practices. – Performance Enhancement: Athletes and performers use affirmations to boost confidence and focus. – Stress Management: They are employed in stress management techniques. – Goal Setting: Affirmations align thoughts with specific goals and intentions. – Positive Parenting: Parents may use affirmations to instill confidence and resilience in their children.
Use Cases	– Morning Rituals: Many individuals incorporate affirmations into their morning routines to set a positive tone for the day. – Goal Achievement: Affirmations are used to reinforce beliefs related to achieving specific goals. – Overcoming Challenges: People use them to overcome personal challenges and setbacks. – Public Speaking: Public speakers and presenters use affirmations to boost confidence before speaking engagements. – Wellness Practices: Affirmations are integrated into wellness practices, such as meditation and yoga.

Table of Contents

Understanding affirmations

Affirmations are short statements whose primary role is to enforce positive thinking.

Some believe positive affirmations are a magic bullet while others dismiss them as baseless pseudoscience.

The real truth, however, lies somewhere in between.

Researchers have not conclusively proven that affirmations enable us to manifest what we desire, but they are based on many psychological processes backed by scientific studies.

Affirmations and neuroplasticity

Neuroplasticity research looks at how the brain alters its structure, functions, or connections in response to internal and external stimuli.

Studies show that affirmations can strengthen positive neural pathways in the brain and decrease our reliance on negative pathways that no longer serve us.

Neuroplasticity can also be used to explain how when we believe a desired future state will occur, it is more likely to eventuate.

This is caused by the brain’s occasional tendency to be unable to tell the difference between imagination and reality, and the good news is we can use this to our advantage.

Imagine you need to prepare for an important job interview. First picture yourself confidently striding into the interview room, answering the questions with purpose, and impressing the panel.

When you do this, you activate many of the same areas of the brain that would be activated had you experienced the situation in real life.

When affirmations are repeated often enough, the brain starts to take them as fact. Over time, self-belief increases and your actions usually follow.

How to use affirmations

Here is how you can use affirmations to your advantage and maximize their effectiveness:

Identify self-defeating behaviors – take some time to determine which emotions, thoughts, or behaviors are not in your best interests.
Speak affirmations out loud – compared to reading, speaking your affirmations out loud increases the likelihood of new connections or desirable activity in the brain. Incense or candles can also be used when repeating affirmations such that any time they are lit, beneficial areas of the brain are reactivated.
Use present tense – avoid terms like “soon”, “later”, or “better” when creating your affirmations. In other words, replace “I will be fit and eat healthier soon” with “I am a fit and healthy eater” and remember that affirmations are more like assurances and less like objectives that need to be ticked off.
Avoid negative terms – do not create affirmations with negative terms (even if the intent is positive). For example, the affirmation “I am not a nervous and hesitant interview candidate” may be detrimental because it focuses on what you are trying to avoid. Always base your affirmations on positive outcomes.
Direct, simple, and specific – to ensure your conscious mind has agreement from your unconscious mind, make the affirmation as direct, simple, and specific as possible. For example: “I earn a full time income working 25 hours a week from home. I make positive contributions to my company and I enjoy extra time to spend with my husband and kids.”
Take action – simply stating an affirmation can boost your confidence and motivation, but actions speak louder than words. If you want to run a business based on one of your passions, register the business or buy the domain name.
Add visualizations – another way to increase the effectiveness of affirmations is to visualize what you want in your subconscious. If it’s a new vacation home, picture a secluded cabin in the woods. What you can smell, hear, see, and taste? Make it as real as possible.

Affirmation examples

Below we have listed some affirmation examples in various contexts.

Business affirmations

I believe in myself and in my ability to succeed in all that I do.
As I become more successful, I am able to help more people.
I am a wonderful business coach and my schedule is always booked with clients who want to work with me.
Money is no longer a problem for me because I have more than I will ever need or desire. I donate a sizeable portion of my income to charity and I am still free to do as I please when it pleases me.
It is my chance to shine and I will accept the financial rewards my business affords me.
My ideas sell because I believe in them.
I let go of self-doubt and pessimism whenever I encounter an obstacle or unfair colleague at work.

Health affirmations

My food choices are healthy and balanced.
I am a person that invests time in my physical and mental health.
I enjoy moving my body on a daily basis and I listen to what my body tells me.
I am always open to new opportunities or ideas to improve my health.
My breathing is slow and steady and I release negative thoughts.

Family affirmations

I commit to spending time with my family even when there are pressing issues at work.
When I spend time with my family, we make happy memories that will last a lifetime and become closer.
Every member of my family has unique strengths and weaknesses and contributes to the family unit in their own way.
I am a person who does not break promises made to family members.
My family is accepting of the fact that I am not perfect and offer unconditional love anyway.

Career and Personal Growth Affirmations:

I am confident in my skills and abilities, and I continuously strive for self-improvement.
Each day, I grow stronger and more resilient, ready to face any challenges that come my way.
I trust my instincts and make decisions with clarity and purpose.
I am open to new opportunities and embrace change as a chance for growth and learning.
I attract positive and like-minded individuals who support and uplift me on my journey.

Confidence and Self-Esteem Affirmations:

I am worthy of love, success, and happiness, and I attract all that aligns with my highest good.
I radiate confidence and self-assurance in every situation I encounter.
I am deserving of respect and treat myself with kindness and compassion.
My opinions and ideas are valuable, and I express them confidently without fear of judgment.
I release the need for validation from others and find my worth from within.

Health and Wellness Affirmations:

I nourish my body with wholesome foods that support my well-being and energy levels.
Daily exercise invigorates me and brings vitality to my mind, body, and spirit.
I listen to my body’s signals and take time to rest and rejuvenate when needed.
I am in control of my health, making conscious choices that promote overall wellness.
I release any negative thoughts about my body and embrace self-love and acceptance.

Relationship and Love Affirmations:

I attract healthy and loving relationships into my life that support my growth and happiness.
I am deserving of love and respect, and I set clear boundaries to protect my emotional well-being.
I communicate effectively and openly, fostering strong and meaningful connections with others.
I forgive and release any past hurts, allowing space for love and positivity to flow freely.
I am a magnet for love, attracting soulful connections that bring joy and fulfillment to my life.

Key takeaways:

Affirmations are short statements used to enforce positive thinking. Some believe positive affirmations are a magic bullet while others dismiss them as baseless pseudoscience.
Affirmations strengthen positive neural pathways in the brain and decrease our reliance on negative pathways that no longer serve us. They can also be used to imagine desirable future states and activate the same areas of the brain that are activated had the state been experienced in reality.
To maximize the effectiveness of affirmations, the individual must start by identifying thoughts, behaviors, or emotions that are holding them back. Once formulated, it is important to speak the affirmations out loud, use the present tense, avoid negative terms, and add visualizations.

Related Framework	Description	When to Apply
Affirmations	Affirmations are positive statements that individuals repeat to themselves with the intention of reinforcing desired beliefs, attitudes, or behaviors. These statements typically focus on personal strengths, goals, or aspirations and are often used in self-help practices, coaching, and therapy to cultivate optimism, motivation, and self-confidence. Affirmations operate on the principle of self-affirmation theory, which suggests that repeating positive statements can boost self-esteem and resilience.	When seeking to cultivate a positive mindset, enhance self-confidence, or overcome self-doubt, applying affirmations to reinforce desired beliefs or attitudes, thus promoting a sense of empowerment, resilience, and optimism in facing challenges, fostering personal growth, and improving overall well-being across various aspects of life and professional endeavors.
Self-Affirmation Theory	Self-Affirmation Theory posits that individuals have a fundamental need to maintain a positive self-image and will seek to reaffirm their self-worth and integrity when faced with threats to their self-concept. According to this theory, affirming one’s values or strengths in unrelated domains can buffer against the negative effects of stress or criticism by bolstering self-esteem and psychological resilience. Self-affirmation interventions have been shown to reduce defensive reactions, improve problem-solving abilities, and enhance well-being.	When individuals are faced with challenges, setbacks, or criticism, applying self-affirmation techniques to bolster self-esteem and resilience, thus mitigating the negative impact of threats to one’s self-concept, enhancing coping mechanisms, and promoting adaptive responses to stressors or adversities, leading to improved psychological well-being and more effective problem-solving strategies in various personal and professional contexts.
Positive Psychology	Positive Psychology is a scientific field that focuses on studying and promoting positive emotions, strengths, and well-being. Unlike traditional psychology, which often emphasizes pathology and dysfunction, Positive Psychology seeks to identify and enhance individual and collective strengths to foster optimal functioning and fulfillment. Positive Psychology interventions, such as affirmations, gratitude exercises, and strengths-based approaches, aim to cultivate positive emotions, resilience, and flourishing.	When seeking to enhance psychological well-being, promote resilience, or foster personal growth, applying Positive Psychology principles and interventions, such as affirmations, gratitude practices, or strengths-based approaches, thus promoting positive emotions, enhancing coping mechanisms, and fostering a sense of fulfillment and meaning in life, leading to improved overall psychological functioning and greater satisfaction across various domains of life and work.
Cognitive Restructuring	Cognitive Restructuring is a cognitive-behavioral technique used in therapy and coaching to identify and challenge negative thought patterns and replace them with more adaptive, realistic, and positive beliefs. This technique is based on the premise that distorted thinking contributes to emotional distress and maladaptive behaviors and that changing cognitive interpretations can lead to improved emotional well-being and behavior. Affirmations can be used as part of cognitive restructuring to instill more positive and constructive self-beliefs.	When individuals experience negative thought patterns, self-doubt, or distorted beliefs, applying cognitive restructuring techniques, including affirmations, to challenge and replace negative cognitions, thus promoting more adaptive interpretations, reducing emotional distress, and facilitating constructive behavior change, leading to improved mental health and well-being and enhanced coping strategies in dealing with stressors or challenges across different life domains and situations.
Neuro-Linguistic Programming (NLP)	Neuro-Linguistic Programming (NLP) is an approach to communication, personal development, and psychotherapy that emphasizes the interplay between neurological processes, language, and behavioral patterns. NLP techniques, such as anchoring, reframing, and visualizations, aim to reprogram thought patterns and behaviors to achieve desired outcomes. Affirmations are often used in NLP as tools for cultivating positive beliefs and goals and reinforcing desired states of mind.	When individuals seek to improve communication skills, change behavior patterns, or achieve personal goals, applying NLP techniques, including affirmations, to reprogram thought patterns and behaviors, thus enhancing self-awareness, promoting goal attainment, and facilitating personal transformation, leading to greater effectiveness in interpersonal interactions, personal development, and goal achievement across various contexts and endeavors.
Self-Determination Theory (SDT)	Self-Determination Theory (SDT) is a motivational theory that emphasizes the importance of intrinsic motivation, autonomy, and competence in driving goal-directed behavior and psychological well-being. According to SDT, individuals are motivated by three innate psychological needs: autonomy (the need to feel in control), competence (the need to feel capable), and relatedness (the need to feel connected to others). Affirmations can support SDT by fostering feelings of competence and autonomy.	When individuals seek to enhance motivation, promote goal pursuit, or improve well-being, applying Self-Determination Theory principles, such as affirmations emphasizing competence and autonomy, to support intrinsic motivation and psychological needs, thus fostering a sense of purpose, increasing engagement, and enhancing overall satisfaction and well-being in pursuing goals and activities across various personal, educational, and professional domains.
Strengths-Based Approach	The Strengths-Based Approach is a positive psychology framework that focuses on identifying and leveraging individual strengths, talents, and resources to promote growth and well-being. Instead of focusing on deficits or weaknesses, the Strengths-Based Approach encourages individuals to recognize and cultivate their unique abilities to achieve personal and professional goals. Affirmations can be used as part of this approach to reinforce and celebrate personal strengths.	When individuals seek to enhance performance, build resilience, or foster personal development, applying the Strengths-Based Approach, including affirmations that emphasize and celebrate individual strengths, to capitalize on inherent talents and resources, thus promoting confidence, motivation, and growth mindset, leading to improved performance, well-being, and satisfaction in various endeavors and roles across different contexts and settings.
Goal Setting Theory	Goal Setting Theory is a motivational framework that suggests that setting specific, challenging goals can lead to higher performance and motivation compared to vague or easy goals. Affirmations can be used in conjunction with goal setting to reinforce commitment, boost self-efficacy, and maintain focus on desired outcomes. By aligning affirmations with specific goals, individuals can enhance goal attainment and persistence.	When individuals are pursuing goals or striving for achievement, applying Goal Setting Theory principles, including affirmations that reinforce goal commitment and self-efficacy, to maintain focus and motivation, thus promoting persistence, resilience, and goal attainment, leading to increased productivity, satisfaction, and fulfillment in pursuing personal, academic, or professional goals across various domains and endeavors.
Mindfulness Practice	Mindfulness Practice involves cultivating present-moment awareness and non-judgmental acceptance of one’s thoughts, feelings, and experiences. Affirmations can be integrated into mindfulness practice to cultivate positive attitudes, self-compassion, and acceptance. By incorporating affirmations into mindfulness meditation or daily routines, individuals can reinforce a positive mindset and foster self-acceptance and well-being.	When individuals seek to reduce stress, improve emotional regulation, or enhance self-awareness, integrating affirmations into mindfulness practice to cultivate positive attitudes and self-compassion, thus promoting emotional well-being, resilience, and a sense of inner peace amidst life’s challenges and uncertainties, leading to improved mental health and overall quality of life across various personal and professional contexts and stages of life.
Gratitude Practice	Gratitude Practice involves cultivating appreciation for the positive aspects of one’s life and experiences. Affirmations can be used as part of a gratitude practice to acknowledge and celebrate personal strengths, accomplishments, and blessings. By incorporating affirmations of gratitude into daily routines or journaling exercises, individuals can cultivate a positive outlook and enhance well-being by focusing on what they have rather than what they lack.	When individuals seek to cultivate a positive outlook, reduce negative emotions, or enhance well-being, incorporating affirmations of gratitude into daily routines or journaling exercises to acknowledge personal blessings and accomplishments, thus fostering a sense of contentment, resilience, and overall life satisfaction, leading to improved mental health and emotional well-being across various life domains and experiences.