By Kendal Furman
I’m sure we’ve all overheard the catchy lyrics “I am healthy, I am wealthy, I am rich, I am that b***h” circulating around popular social media apps like TikTok and Instagram the past few months. This notorious song—“I am” by Yung Baby Tate, featuring Flo Milli—utilizes something called affirmations, to leave both the singer and listener feeling energetic, empowered, and inspired by the time the song ends.
Affirmations are short self-help statements that, if used correctly, can aid positive thinking and work to direct your focus away from your insecurities and towards cultivating your strengths. Although many people have their doubts about the effectiveness of affirmations, science has proven that these statements play a crucial role in boosting confidence and self-empowerment. So, why do affirmations work? What are they used for? And what are some guidelines for creating and using affirmations? Stay tuned as I answer all of these questions and more below.
WHY THEY WORK – The science behind their effectiveness
Affirmations serve as a way to confuse your brain about the difference between reality and imagination due to neuroplasticity, our brain’s ability to adapt as a result of its experiences. As you say affirmations, you create a mental image of yourself conquering your biggest fears or overcoming your most debilitating insecurities, which activates many of the same brain areas that would normally be stimulated if these things actually happened! Eventually, your brain will be tricked into thinking that these affirmations are fact, enabling your actions to follow in suit of your words. Affirmations also help curb any self-deprecating thoughts or self-sabotaging behaviors that could impede your success. The phrase “fake it til’ you make it” really does ring true!
WHAT ARE THEY USED FOR?
Affirmations can be used to reprogram negative beliefs, kickstart motivation, gain a more optimistic outlook, maintain a healthier lifestyle and enable you to reach positive goals! The key is to think of something you desire, for example, to do well on that upcoming job interview, and visualize yourself achieving those goals and even surpassing your expectations. Keeping this image in mind, write, read, or speak aloud your chosen affirmation as many times as you desire. It’s that simple!
GUIDELINES – Important characteristics of affirmations and how to use them
Good affirmations have four key characteristics that enable them to effectively overcome your insecurities and fuel your confidence. In order to work, they must be in the present tense, positive, personal, and specific.
- Present tense: Affirmations must be written in the present tense, as if they have already occurred. This will help trick your brain into thinking that your affirmation is the truth.
- Positive: It’s important to affirm what you want, not what you don’t want. Describe your desired state using uplifting words and leave no room for uncertainty.
- Personal: Your affirmations should be specific to you! Although you can look up ideas of things you may want to affirm, it’s crucial that you create your own image and use words important to you when describing your affirmation.
- Specific: It can help to focus on more specific affirmations to make them feel more believable and authentic. You can also describe your desired feelings in detail to associate them with the outcome you hope to achieve. For example, instead of saying “I succeed on all of my midterms”, try saying “I succeed on all of my midterms, which makes me feel proud, elated, and relieved.”
Try to begin your affirmations with “I” or “I am” to build confidence and assertiveness. Additionally, it’s important that you stay away from words or phrases that detract from this self-assuredness like “Perhaps”, “I wish”, “I can’t”, “Maybe”, “I hope”, and even “I want”.
If you’re struggling to believe what’s coming out of your mouth, you can implement certain softening phrases like “I am willing to”, “I can”, “I do”, or “I choose to.” Feel free to play around with the wording until you feel comfortable with the phrase and how it makes you feel.
Affirmations are all about repetition. Whether you choose to read your affirmation, speak it, write it, or all of the above, the more frequently you do so, the easier it will be to convince your subconscious of its validity. As a general rule of thumb, repeat, read, or write each affirmation at least ten times daily. Make sure you focus on the words you use and envision your ideal scenario while you’re in the act, rather than just rattling off affirmations thoughtlessly.
It may also help to put movement behind your words if you struggle to visualize them. This could be in the form of yoga, dancing, exercises, or simply deep breaths. Consistency is extremely important here as well. Try to make this a habit you perform at the same time every day to avoid skipping it. It can also help to look at yourself in the mirror as you say your affirmations. Consider repeating them mentally each morning and night while you brush your teeth to help you stay on track!
Although affirmations have been proven to help boost your confidence and empower you, action is still essential to your success. Don’t forget to continue to take steps towards reaching your goals, while using affirmations to develop a strong baseline along the way. With a strong action plan and the confidence to help motivate you, you’ll reach your goals in no time!
