Affirmations are often viewed as positive self-talk, a practice that involves repeating uplifting statements to oneself. But there’s more to affirmations than just boosting self-esteem. They have the power to reprogram the subconscious mind, leading to meaningful changes in behaviour.
This article explores how affirmations can be utilised to create lasting behavioural shifts that align with our goals.
The Science Behind Affirmations
Affirmations work through the mechanism of neuroplasticity – the brain’s ability to reorganise itself by forming new neural connections. When we repeatedly affirm something, we’re essentially training our brains to accept it as a reality. This process can change the way we think, feel, and behave.
Several studies support the efficacy of affirmations:
Self-Affirmation Theory
This theory suggests that affirmations can reduce stress, increase self-worth, and help individuals maintain their sense of integrity in the face of challenges. When we affirm our values, it reinforces our self-concept, which in turn motivates positive behaviour.
Neuroscience of Self-Talk
Research has shown that positive self-talk, including affirmations, can activate the brain’s reward system, leading to feelings of well-being and increased motivation. By consistently practising affirmations, we can reshape the way our brain processes information, making it easier to adopt new habits and behaviours.
For example, in a 2016 study published in Social Cognitive and Affective Neuroscience, researchers found that self-affirmation activates the brain’s reward centres, similar to the way other positive experiences do. This helps to solidify the behaviour that aligns with those affirmations.
How Affirmations Lead to Behavioural Change
Hal Elrod, in his book ‘The Miracle Morning’ discusses a 3-step approach to forming affirmations and taking them from not just words but to actions. Unlike traditional affirmations that focus solely on the outcome, he emphasises behaviour and the actions required to achieve desired results. This approach resonates with how the subconscious mind works, making affirmations a tool for real behavioural change. It also seems more practical with a sense of purpose and less “woowoo” which I like.
Step 1: Affirming What You Are Committed To
Instead of simply stating what you want, affirm what you’re committed to doing. This focuses your mind on the behaviours necessary for achieving your goals. By emphasising commitment, you turn your affirmations into a blueprint for action, reinforcing the importance of consistent effort over passive desire.
Example: “I am committed to transforming my cardiovascular health by changing my lifestyle.”
Step 2: Affirming Why It’s Important to You
Clarifying the “why” behind your commitment ties your affirmations to personal values and motivations. This emotional connection strengthens your resolve, making it more likely that you will follow through on your commitment.
Example: “I am committed to eating a traditional mediterranean style diet to support my cardiovascular health and to maximise my physical and cognitive energy.”
Step 3: Affirm the Actions You Will Take and When
Next it is about specifying the exact actions you will take and when. This aligns your affirmations with your schedule, making them actionable and time bound. This level of specificity helps turn abstract intentions into concrete behaviours, which are easier to implement and track.
Example: “I am committed to planning my meals once a week using a food intention diary because it supports my cardiovascular goals and helps me be consistent with my food choices.”
Practical Tips for Creating Effective Affirmations
To create affirmations that drive behaviour change, follow these guidelines:
Be Specific
Vague affirmations like “I am healthy” are less effective than specific ones like “I am committed to exercising for 30 minutes, five days a week.”
Focus on Behaviours, Not Just Outcomes
Ensure that your affirmations highlight the steps you will take, not just the result you want.
Tie Affirmations to Personal Values: Link your affirmations to your core values or a meaningful “why” to deepen your emotional connection to the behaviour.
Visualise Success
While affirming, imagine yourself taking the actions and reaping the benefits. This visualisation reinforces the connection between thought and behaviour.
Consistency is Key
Repeat your affirmations daily. The more frequently you affirm your commitments, the more ingrained they become in your subconscious mind.
How to Incorporate Affirmations into Your Routine
Consistency is crucial for affirmations to be effective. Here are some ways to integrate affirmations into your daily life:
Morning Routine
Start your day with affirmations to set a positive tone and reinforce your commitments. I currently have a 30-60minute morning routine where I allocate time for mindfulness, visualisation, affirmations, personal development and some rehab based-exercises
Journaling
Write down your affirmations in a journal, which can enhance their power by engaging both your mind and your body in the process. I have mine written in my notes, however, at the time of writing this article, I also use an app called ‘Think Up’, which allows you to add up to 3 affirmations for free, record them and then listen back to them. I believe hearing your own voice say the affirmations out loud has further influence on the sub-conscious.
Visual Reminders
Place your affirmations where you can see them regularly. I have certain affirmations in my home office printed off on A4 sheets and attached to my whiteboard.
Mindful Repetition
Use moments of mindfulness to recite your affirmations throughout the day, helping to keep your goals top of mind. I often combine my mindfulness practice with affirmation repetition.
The Power of Affirmations in Behavioural Change
Affirmations are more than just positive thinking. When crafted correctly, they can help reprogram your subconscious mind and lead to lasting behavioural change.
By focusing on what you are committed to, why it matters, and the actions you will take, affirmations become a powerful tool for aligning your thoughts with your goals.
Integrating this practice into your daily routine can pave the way for a more intentional and successful life.
