How to Use Affirmations: 5 Steps to Follow

Before you can start reciting your mantras, you must find the right words.

There are lots of ideas to be found online, from bold and powerful general statements to more specific affirmations for conditions such as anxiety and even back pain.

Just remember, your chosen affirmation should be inspiring and challenging.

If you’re struggling to find one that sums up what you want to achieve, or you’re setting a very specific goal, then you can always write your own.

Affirmations are written in the present tense, so instead of saying “I will invest in my health and wellbeing” you would say “I am investing in my health and wellbeing”, as though your goal is already in action.

Use positive language, no negative thoughts or derogatory words about yourself.

You should also keep them short, less than five or six words ideally, so they’re easy to recall.

Though your goal should be challenging, it should also be something that is achievable.

Setting an impossible target will leave you feeling frustrated and you’ll likely abandon your daily affirmation pretty quickly.

If your mission feels too big right now, for example trying to run a marathon, then why not break it down into smaller goals?

You might say “I run 10k each week”. Once you’ve smashed that you can set goals for longer distances.

You need to say your affirmation aloud so you start believing it!

We know from research that affirmations are able to actually alter areas of your brain, particularly the parts responsible for emotional regulation and self-perception.

You shouldn’t be whispering your thoughts, you should recite your mantras with feeling, thinking about what the statement means and envisaging how you’re going to achieve it.

To reinforce the message, why not ask a loved one that you trust to read your affirmations back to you?

Hearing someone else read your goals can be encouraging but also creates accountability, an important aspect to many people achieving their goals.

If you’re serious about bringing your affirmation to life then have it in mind and repeat it throughout the day.

Start your day off with positive thoughts by saying it aloud as soon as you wake up in the morning.

There’s no perfect number of times you need to reach, however 5-10 times makes sure your goal is always front of mind.

Setting a certain time of day, such as when you get yourself a drink or when you go to the toilet, can help you establish a consistent routine.

As you head down to sleep recite your mantra again so you have the right mindset for the following day!

Make time on an evening, or whenever works for you, to reflect on your affirmations.

Over time you may want to adapt them or make them even more challenging as you move closer to your orignal target.

Tracking your progress can be a good way to hold yourself accountable.

Writing in a journal has also been shown to keep you motivated. There are journals to improve your fitness, help you learn to live more mindfully, as well as those that encourage you to express gratitude.