What Are Affirmations and Do They Work?
By Tetiana Kolomiiets. Published . Updated .
Short answer
Affirmations are short, positive statements in the present tense that you repeat to yourself to shift how you think and feel. Research on self-affirmation suggests they can reduce stress and defensiveness when they reflect values you truly hold. They work best when they feel believable and are practiced regularly.
What is an affirmation?
An affirmation is a short positive statement, written in the present tense, that you repeat to yourself on purpose. “I am allowed to rest” is an affirmation. So is “I can handle this one step at a time.”
Most affirmations share three traits:
- First person. They start with “I” or “my”.
- Present tense. They describe now, not someday.
- Positive wording. They state what you want, not what you want to avoid.
Do affirmations actually work?
Affirmations can help, but they are not magic. Psychologist Claude Steele introduced self-affirmation theory in 1988: people cope better with stress and criticism when they are reminded of values that matter to them. Later studies link self-affirmation exercises to lower stress and more openness to feedback.
There is a limit. A 2009 study by Joanne Wood and colleagues found that very positive statements can backfire for people with low self-esteem when the statement feels untrue. The practical lesson: pick affirmations you can at least partly believe.
| Works better | Works worse |
|---|---|
| “I am learning to trust myself.” | “I am the most confident person alive.” |
| Tied to a value you hold | Copied without meaning |
| Repeated daily | Read once and forgotten |
How do you start using affirmations?
Start with one affirmation a day. Read it slowly, say it out loud or write it down, and put it somewhere you will see it again, such as your phone lock screen.
The free daily affirmation generator gives you one new affirmation every 24 hours, so there is nothing to plan.
Frequently asked questions
What is an example of an affirmation?
An example of an affirmation is “I trust myself to figure it out.” It is short, positive, written in the present tense and describes something you want to believe about yourself.
How long does it take for affirmations to work?
There is no fixed timeline. Many people notice a small shift in mood right after repeating an affirmation, while changes in self-talk usually take several weeks of daily practice.
Can affirmations replace therapy?
No. Affirmations are a self-care habit, not a treatment. If you are struggling with anxiety, depression or low self-worth, a licensed mental health professional is the right support.