Practical Tips for Using Affirmations Effectively
- Choose core values : Pick 2–3 things that truly matter to you. Write about why they matter.
- Use future-oriented or value-oriented affirmations : Research suggests affirming with a future orientation (e.g. “In the future, I will… because I value…”) drives reward activation.
- Repeat consistently : Like any neuroplastic process, repetition helps reinforce the pathways.
- Use them before challenging or stressful tasks : For example, before delivering a presentation, checking difficult messages, or making tough decisions.
- Reflect emotionally : Don’t just recite; engage with why the affirmation matters to you.
- Combine with action : Affirmation is not a magic cure: it works better when paired with real-life behaviours and practice.
5 ways Affirmation Helps Emotionally & Behaviourally
1. Improves self-esteem: Affirmations replace shame, fear, or “I’m failing” thoughts with healthier inner dialogue.
2. Reduces anxiety & overwhelm: Affirmations anchor the mind, giving it something predictable and calming to hold onto.
3. Supports identity: Especially for autistic individuals who often feel misunderstood or criticised.
4. Encourages self-regulation: The brain learns to pause before reacting, creating space for calmer behaviour.
References:
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Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention.
Annual Review of Psychology, 65, 333–371. https://doi.org/10.1146/annurev-psych-010213-115137 -
C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threat.
Journal of Personality and Social Psychology, 108(3), 374–391. https://doi.org/10.1037/pspa0000016 -
Dutcher, J. M., Creswell, J. D., Kurth, S., & Wager, T. D. (2020). Neural mechanisms of self-affirmation’s stress buffering effects.
Social Cognitive and Affective Neuroscience, 15(6), 643–651. https://doi.org/10.1093/scan/nsaa085 -
Hall, P. A., Fong, G. T., & Sansone, G. (2018). Time perspective as a motivational construct for self-regulation: A personality and social psychology review.
Personality and Social Psychology Review, 22(4), 367–389. https://doi.org/10.1177/1088868318763408 -
Klein, W. M., & Harris, P. R. (2009). Self-affirmation enhances attentional bias toward threatening components of a persuasion message.
Psychological Science, 20(12), 1463–1467. https://doi.org/10.1111/j.1467-9280.2009.02467.x -
Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How habits are formed: Modelling habit formation in the real world.
European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674