Can Daily Affirmations Truly Change Your Life? The Power Behind Positive Thinking
You may not realize it, but you do talk to yourself. All the time, actually. And those words you say to yourself profoundly affect your mindset, self-belief, and ability to achieve your goals. The stream of self-talk running through your mind impacts your emotions, your outlook, and even your abilities.
That's why, as a licensed psychotherapist with my Ph.D. who has counseled countless young adults and professionals over my 25+ year career, I'm an enthusiastic proponent of positive daily affirmations. When you actively take charge of your self-talk and uplift it with short, empowering statements, it works to combat negativity and transform how you see yourself.
But what is it about integrating daily positive affirmations into our lives that makes such a big difference? Let’s take a look – and see how you can begin to empower yourself with this simple yet profound daily habit!
What Are Daily Affirmations?
Positive affirmations are short, uplifting, and empowering statements that we can repeat to ourselves. Typically, they assert something positive about ourselves, using the present tense – and seek to identify, replace, and overcome any negative beliefs they may have.
When we say an affirmation aloud, our brains start to process it as true – which is why repeating positive affirmations daily can be incredibly powerful for your self-confidence.
These affirmations are different from aspirations – something you seek to become some day rather than in the present moment. Affirmations are about self-love and acceptance right now, in this moment – and they are a fantastic tool to have in your self-care arsenal.
The Science Behind Positive Daily Affirmations
As I always tell my clients, never implement a strategy without first understanding the science behind it. This helps us to ensure that we’re not wasting our time and energy on techniques that won’t work – or worse, could potentially do more harm than good.
Affirming oneself positively goes back thousands of years across spiritual traditions and rituals. However, the practice of "positive affirmations" became popularized in a self-help context in the 20th century. Books like "The Power of Positive Thinking" brought the specific idea of repeating uplifting statements to boost one's life to the mainstream.
Over recent decades, advances in psychology and neuroscience have given more insights into why this simple technique seems to have tangible effects. For example, pioneering psychologist Claude Steele developed self-affirmation theory in the 1980s. His work revealed we have an overall narrative or perception about ourselves needing to be adequate and adaptable. When our self-image feels threatened, self-affirming our values helps restore our sense of integrity.
Studies using fMRIs show that parts of the brain connected to positive valuation and self-identity become activated when we practice self-affirmations focused on our strengths or deepest values. Think of this as a kind of neural reset, helping to create space for new ideas and behaviors.
So, science has illuminated that because our self-perception and inner dialogue sculpt our brain's wiring, purposefully changing our inner voice with positive affirmations creates gradual but impactful restructuring. Cognitive, emotional, and social functioning transform when consistently affirmed by empowering inner messages.
How To Create An Affirmation
While daily positive affirmations are as easy to make as saying, “I’m strong and capable!” it can be difficult to come up with meaningful and believable affirmations. After all, our minds are powerful enough to recognize when something isn’t true or achievable yet.
The best way to create an affirmation is to focus on the present moment rather than a possible future reality. Start with “I am” and add whatever positive attribute or behavior you want to cultivate in yourself every day. For example:
"I am confident in my ability to handle any challenge that comes my way."
"I am capable of creating meaningful relationships with others."
"I am strong enough to ask for help when I need it."
Remember, these affirmations should be specific and believable – so try not to use words like “perfection” or “unstoppable” if that doesn’t feel realistic. Instead, focus on the small steps that can make a big difference in your life.
How to Integrate Daily Positive Affirmations Into Your Daily Life
Don’t overthink it when it comes to incorporating daily positive affirmations. All it takes is a few moments each day to set aside time to reflect and repeat your affirmations out loud or in your head.
There are two key ways you can start integrating affirmations into your day: through scheduled routine and during intentional moments.
Scheduled routines: To start building a habit, you need consistent practice. You can incorporate positive affirmations into established routines, such as when you first wake up in the morning or just before sleep at night. During these times, take a few minutes to find stillness and repeat your affirmations aloud or in your mind.
Intentional Moments: Affirmations can also be used daily to help us stay grounded and focused on the present moment. In times of stress or distraction, slow down and take a few moments to focus on your affirmations. This helps you remain mindful and aware of your choices throughout the day.
No matter which method you choose, know that positive affirmations are an incredibly powerful tool to help shape your life into something greater than it already is. When used with intention and consistency, they can impact how we feel about ourselves and our lives.
Going Beyond Positive Daily Affirmations
While affirmations have a profound effect on our mental state, they don't always provide the deep-seated changes we seek. To go beyond positive daily affirmations and truly effect lasting change, creating an action plan that includes mental and physical steps toward achieving your goals can be helpful.
At my practice in New Orleans, I guide individuals to complement their positive affirmation practice with other tangible lifestyle changes tailored to their specific aspirations. It’s more than simply reworking how you think about yourself. It’s also about implementing new behaviors and activities to help you reach your goals.
The key is realizing while regular affirmations open the door to new self-beliefs, hopes and motivation, you often need structured action plans full of mile markers to actually cross the threshold into your aspirations.
Want to learn more about how to use positive daily affirmations and other proven strategies to improve your life? Schedule a consultation at my New Orleans psychology and therapy practice to begin the journey. With my experience as a licensed clinical social worker with my Ph.D., I can help you craft and execute challenging goals to reach your highest version of yourself!