How To Write An Affirmation (And Why It's Backed By Science)

How Affirmations Help

Affirmations aren’t just feel-good quotes to slap on your mirror or vision board. When written and used correctly, they can actually rewire your brain, shift your perspective, and create long-term changes in how you think, feel, and act. The key is knowing how to write them in a way that your mind and body can truly absorb, and understanding the science that backs them up.

Why Affirmations Work

Our brains are constantly firing and wiring new connections based on what we think, say, and do. This is called neuroplasticity: the brain’s ability to rewire itself over time. Affirmations take advantage of this by replacing old, limiting thought patterns with new, empowering ones.

Research shows that affirmations:

• Activate reward pathways in the brain: MRI studies reveal that affirmations light up the ventromedial prefrontal cortex, including reward centers, higher level thinking, positive self-regard, stress response, and emotional regulation.

• Lower stress and improve resilience: A 2015 study (https://pmc.ncbi.nlm.nih.gov/articles/PMC4814782/) found that practicing affirmations reduced stress responses especially in high-pressure situations.

• Boost problem-solving: By helping you stay grounded and confident, affirmations can increase your ability to think clearly under pressure.

• Improve overall well-being: When practiced consistently, affirmations can influence your mood, motivation, and even physical health through mind-body connections.

  
  

In short: affirmations aren’t just “woo woo" stuff. They’re brain training.

How To Write An Affirmation, Correctly

Yes, there are correct and incorrect ways to write affirmations! Not all affirmations are created equal. Affirmations need to be written in present-tense, and in a positive light. Also, if your affirmation feels fake or too far from your current reality, your subconscious mind will reject it.

Here Are Four Guidelines:

1. Use Present Tense.

Write affirmations as if they are already true. For example, instead of saying “I will be strong and confident,” say, “I am strong and confident.” Your subconscious mind responds to what feels real in the now.

2. Keep Them Positive.

The brain doesn’t process negatives well. If you say, “I am not stressed,” your brain still focuses on the word “stressed.” Instead, flip it: “I am calm and grounded.”

3. Make Them Believable.

If an affirmation feels too far-fetched, add a bridge phrase like “I open myself to…” Example: “I open myself to experiencing joy in my daily life.”

4. Add Feeling.

Affirmations stick when they’re emotional. Instead of a flat “I am successful,” try: “I feel proud and grateful for the success I create.”

Examples Of Effective Affirmations

• "I choose peace over pressure."

• "I am worthy of success that nourishes me."

• "I trust myself to handle whatever comes my way with ease and grace."

• "My nervous system is safe, steady, and supported."

• “I am safe to be my authentic self.”

Putting It Into Practice

Affirmations work best with consistency. Say them out loud everyday, write them down, record yourself saying them, or repeat them during meditation. The more you practice, the more your brain wires new thought patterns that eventually become second nature.

So, the next time you catch yourself doubting or spiraling into negative self-talk: pause, take a deep breath, and make a choice to affirm something different to yourself. With practice, you’re not just reciting words. You’re reshaping your mind and creating a better future for yourself.

Your turn: What’s one affirmation you could start using today, in present-tense and positive language, that feels both true and inspiring?