Can saying a few positive sentences each day really change how you think and feel? According to brain scans and behavioral studies, yes. Here’s what to know—and how to get started.
What Are Positive Affirmations?
Positive affirmations are short phrases you say—or think—to steer your self-talk in a better direction. Think of them like mental reps: “I’ll stay focused,” “I deserve some patience today.”
They won’t magically fix your problems, but they can help your brain pay more attention to solutions instead of spirals.
Quick History
- 1980s: Researchers like Claude Steele and Shelley Taylor show that affirming your core values helps buffer stress.
- 1990s: “I am” mantras go mainstream in self-help books and cassette tapes.
- 2010s: Brain scans (fMRI) reveal that affirmations light up reward centers in the brain. [1]
- 2020s: TikTok turns affirmations into fast, viral “3-6-9” challenges.
So whether you’re jotting a sentence in your journal or repeating one before a meeting, you’re not just being positive for positivity’s sake—you’re using a method that’s backed by both pop culture and peer-reviewed studies.
Do They Really Work?
Short answer: yes—but only if they feel real, and you use them regularly.
What They Do in Your Brain
In one study, people were placed in an fMRI scanner and asked to repeat value-based phrases like “I care about my family.” The result? The same brain regions that light up for rewards—like when you’re looking forward to something—got activated. [1] That includes the ventral striatum and the ventromedial prefrontal cortex (yeah, it’s a mouthful).
Basically, a well-timed affirmation can give your brain a tiny boost of energy or motivation—if it’s something that actually resonates.
When They Backfire (and How to Fix It)
If you’re feeling low and try repeating something like “I am amazing,” it can actually backfire. One review found that people with low self-esteem sometimes feel worse after repeating big, bold statements that don’t feel true yet. [4]
Here’s the fix: switch to future or action-based language.
Try “I will keep going” or “I’m learning to handle challenges.”
Slight tweak—big difference.
How to Choose Affirmations That Actually Land
The biggest thing that makes an affirmation work? It has to feel at least a little true. [4]
If it feels fake or overhyped, your brain will call BS—and it’ll just reinforce the doubt you were trying to shift.
Here’s how to tweak your wording so it feels honest and motivating:
| If you… | Try saying… | Why it helps |
|---|---|---|
| Feel mostly solid but want a boost | “I am capable of learning new skills.” | “I am” works best when you already believe it a bit. |
| Struggle with low self-esteem | “I will keep practicing until I improve.” | Future-tense softens resistance—you’re not claiming you’re perfect, just moving forward. |
| Need to calm down before something stressful | “I can bring calm, breath by breath.” | Ties the phrase to a real, doable action (like breathing). |
| Feel stuck on a long project | “Each small step moves me forward.” | Progress-based language reduces pressure and builds momentum. |
4 Tips to Make Affirmations Work for You
- Keep it short. One clear sentence beats a motivational monologue.
- Tie it to something that matters. A value like creativity, honesty, or family gives it more weight.
- Pair it with a cue. Say it during your morning coffee or right before a Zoom meeting.
- Change the tense. If “I am” feels fake, try “I’m becoming” or “I choose.” That subtle shift makes it more believable.
Example fix:
“I am fearless” → feels off
“I’m learning to act with courage” → feels honest and useful
The goal isn’t to fake confidence. It’s to shift your inner voice just enough to help you show up differently.
7-Day Affirmation Challenge
Want to try affirmations without overthinking it? Here’s a one-week experiment.
One prompt a day. One line. One minute to check in.
Just use your phone’s notes app or a sticky pad—nothing fancy.
| Day | Prompt | Example Phrase | Check-In |
|---|---|---|---|
| 1 | Choose a core value | “I act with kindness today.” | Mood before/after (1–10) |
| 2 | Use future tense | “I will stay present during meetings.” | Stress level before/after |
| 3 | Try self-compassion | “I’m learning to forgive my missteps.” | Note one small win |
| 4 | Focus on action | “I can pause and breathe before I react.” | Noticed a difference in how you responded? |
| 5 | Add gratitude | “I’m grateful for my resilient body.” | Write one thing you’re thankful for |
| 6 | Reframe a challenge | “Every obstacle is data for growth.” | How’d you respond to a hiccup? |
| 7 | Pick your favorite | Reuse the phrase that hit best | Compare Day 1 vs Day 7 mood |
How to Do It:
- Pick a time cue — right after waking or during the first coffee sip.
- Say or write the day’s phrase 3–5 times, slowly.
- Log a quick metric (mood 1-10, stress 1-10, or a short note).
- Adjust wording if it feels fake—shift to “I will” or “I’m learning.”
- Review on Day 7 — look for even subtle lifts in mood, focus, or self-talk.
By Day 7, check in: Did anything shift? Even a 1-point lift in mood or energy? That’s your signal to keep going—or start mixing in new lines.
Final Thoughts
Affirmations don’t need to be perfect or profound to work. They just need to feel real enough to shift your focus—away from spirals and toward something steadier. Start small. Stick with the phrases that land. And if even one of them helps you move through the day with more clarity, it’s doing its job.
Source Notes
- Self-Affirmation Activates the Ventral Striatum PubMed
- Daily micropractice can augment single-session interventions ScienceDirect
- Positive Self-Talk Reduces Public Speaking Anxiety University of Guelph
- Self-Affirmation and Social Psychological Intervention ResearchGate