Do affirmations really work?

Today, I want to chat about how affirmations might seem a little “woo-woo” at first but they can have a genuinely powerful effect on our mindset and wellbeing. They have been popular in self-care and personal development for years, but some people are still skeptical.

Afffirmations are simple phrases but can be so much more than positive words we repeat to ourselves. They can become a toolkit for self-belief, resilience, and growth. If we tell ourselves or hear something horrible about ourselves for long enough, we start to believe it... so why can't the same be true for positive things?

With that in mind, let's explore how these seemingly simple statements can work wonders in our lives.

What Are Affirmations?

Affirmations are positive statements you repeat to yourself to reinforce an uplifting belief.

Think of them as tiny pep talks that can help shift your mindset, challenge negative thinking, and encourage a more optimistic view of yourself and the world. The brilliance of affirmations is that they don’t need to be complicated or fancy, they just need to resonate with you.

For example, if you struggle with self-doubt or confidence, an affirmation like “I am capable and resilient” can be a reminder of your strength. Or if you want to cultivate more joy in your day, something as simple as “I welcome happiness into my life” can help. Just like plants need watering, and bunnies need hay, our minds sometimes need a little nurturing, too.

But do affirmations really work, or is this just another self-help trend?

Why Do Affirmations Work?

Our brains are wired to believe what we tell them over time. If you tell yourself often enough, even subconsciously, that you’re no good at something, chances are you’ll eventually believe it. Affirmations help reverse that cycle by filling your mind with positive statements and ideas that will eventually overwrite the negative ones.

Research shows that affirmations work because they activate parts of the brain associated with self-processing and reward. This can actually boost confidence and reduce stress, making affirmations a fantastic tool for dealing with those little (or big!) bumps in life. They’re especially effective when combined with action and intention, working like a mental muscle you can strengthen over time.

That's the catch - you have to regularly tell yourself these affirmations in order for them to be effective. Putting in the work will be worth it and only requires a few minutes each day!

Creating Your Own Affirmations

Making affirmations part of your routine is one of the best ways to make sure they stick in your mind.

Here are a few tips to get you started with making your own affirmations:

1. Keep It Positive: Begin each affirmation with “I am” or “I have.” Focus on what you want to believe rather than what you don’t.

2. Stay Specific and Relevant: Make sure the affirmations address something you truly want or need. This will make them more meaningful.

3. Repeat Consistently: Repetition is key to seeing real changes. Try saying or writing affirmations each morning, or set reminders on your phone throughout the day.

   Here are a few examples:

   • "I am deserving of happiness and kindness."

   • "I am what I want to be."

   • "I am growing and learning every day."

   • "I handle challenges with grace and resilience."

    

Making Affirmations a Habit

If you're new to affirmations, try setting aside a few minutes each morning to say or write them down. I find that morning is best, as it helps put my mind into a positive space, ready for the day ahead. You could also say them before bed to enforce this positivity if you have trouble sleeping.

Some people love incorporating them into their morning routine; others like to keep reminders on their phone or write them on sticky notes around the house.

I found that I felt quite silly at first, so I eased myself into it by having affirmations on my phone. I still have these as my wallpaper and widgets that rotate daily with a different reminder.

It's important not to overwhelm yourself with too many affirmations at once. Choose a few to repeat every day, or choose 1 different one each day. Once you feel like you no longer need the affirmation, you can move onto another!

Check out my Etsy shop for:

• Super cute desktop wallpaper with 120 rotating affirmations

• Motivational iPhone wallpapers with shuffling affirmations

I know it can feel a bit silly at first, but with consistency, they start to feel more natural. Over time, affirmations can help us change the way we see ourselves and our lives, from the little moments to the big ones.

The Affirmation Challenge 🌟

I have a little challenge for you! To answer the question, “Do affirmations really work?”, why not try it for yourself?

For the next week, pick one affirmation that feels meaningful, and repeat it to yourself each day. Notice how it feels. You might be surprised at the difference such a small shift can make.

So, do affirmations really work? Based on science and countless personal experiences, the answer is a resounding yes.

While they aren’t a cure-all, affirmations are a valuable tool to help reshape negative thinking, boost confidence, and reinforce a more positive outlook. They’re a simple, free, and effective way to support your mental health and personal growth.

Affirmations are a powerful way to show up for yourself, even on days when that feels tough. They’re a reminder of our capacity to grow, heal, and transform. If you’re skeptical, I get it - I was too. But now, I truly believe in the magic of affirmations to help us build a more positive, resilient mindset. So let’s give ourselves that boost!

Sending you all love and hoppiness, and remember: You are stronger than you know and more capable than you realize. 🌈

The Science

Still unsure? Take a look at these scientific studies on the effectiveness of affirmations:

1. The Impact of Self-Affirmation on Stress and Health

• Study: Creswell, J. D., Dutcher, J. M., Klein, W. M., Harris, P. R., & Levine, J. M. (2013). Self-affirmation improves problem-solving under stress. PLOS ONE, 8(5), e62593.

2. How Self-Affirmations Enhance Positive Self-Perception

• Study: Sherman, D. K., & Cohen, G. L. (2006). The psychology of self-defense: Self-affirmation theory. Advances in Experimental Social Psychology, 38, 183-242.

3. Affirmations and Neural Activity in Reward Centers

• Study: Falk, E. B., O'Donnell, M. B., Cascio, C. N., Tinney, F. J., Kang, Y., Lieberman, M. D., & Taylor, S. E. (2015). Self-affirmation activates brain systems associated with self-related processing and reward. Social Cognitive and Affective Neuroscience, 10(3), 314-321.

4. Affirmations and Behavior Change

• Study: Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65, 333-371.

5. Affirmations for Self-Concept and Mental Health

• Study: Harris, P. R., & Napper, L. (2005). Self-affirmation and the biased processing of threatening health-risk information. Personality and Social Psychology Bulletin, 31(9), 1250-1263.

These studies provide a strong scientific basis for the positive effects of affirmations on mental health, stress management, and behavior change. They highlight how affirmations can foster positive self-perception, resilience, and cognitive flexibility, offering valuable tools for personal growth and wellbeing.