Words of affirmation: 8 phrases for beginners

Key Points

• Studies show practising positive affirmations is associated with greater levels of happiness.
• It may take a month or more of practising daily affirmations to see a result.
• You can repeat affirmations out loud or write them down.

If you’ve ever brushed off positive affirmations as a fluffy, feel-good trend with no real substance, think again. Studies show that repeating daily affirmations isn’t a woo-woo concept – it may genuinely work. With regular practice, these self-affirming statements may help create positive change in your life. Results aren’t guaranteed, but with patience and consistency, this simple practice may bring surprising benefits.

What are affirmations – and how can they help us in life?

Positive affirmations are phrases or statements repeated to yourself to replace negative or unproductive thoughts with positive, motivating and encouraging thoughts. 

According to Health Psychologist and Healthylife Advisory Board member Dr Moira Junge, repeating words of affirmation regularly is associated with greater happiness, hopefulness and even some health benefits, such as helping to reduce mild anxiety. 

“It’s helpful in life to be aware of the need to affirm our core values, and studies show it can lead to increases in self-esteem, overall feelings of wellbeing, and positive attitudes towards oneself and others,” Dr Moira says. “Beyond the benefits to the individual, those who received affirmations become more likely to affirm their peers for the following weeks. So it seems it’s good for us all and the people around us when we’re kind to ourselves.”

How can beginners practice daily affirmations?

Consistency is the key when it comes to practising daily affirmations.

“There are no hard and fast rules about timing or frequency when it comes to practising self-affirmations,” says Dr Moira. “But it’s recommended that they are repeated up to three to five times daily to reinforce the positive belief. To see any results, you would expect at least a month or more would be needed.

“Remember, the key is to use them regularly and consistently over time. Don’t expect them to work within a couple of days.”

It can take more than a month of daily practice to see results from positive affirmations

8 daily affirmations for beginners 

If you’re interested in trying affirmations, here are some examples to get you started: 

1. “I am worthy of love and respect.”
2. “I opt to rise above negative feelings and self-doubt.”
3. “I am capable of achieving my goals.”
4. “This is a tough time, and it will pass, and I can cope for now.”
5. “I have what it takes to get through this difficult time.”
6. “I am grateful for all the good things in my life.”
7. “I trust myself to make the right decisions.”
8. “I am strong and resilient.”

Is there any evidence that daily affirmations work?

There’s plenty of science to back up the benefits of practising positive affirmations.

“However, it really depends on what you’re using the affirmations for and what your core beliefs are,” Dr Moira says. “If you fundamentally don’t think that people are good and kind or that you are a good person, then the affirmations won’t necessarily cut through. They might have to be done alongside a course of psychological therapy to be effective. 

“Sometimes, the negative thinking has been there for many decades, and to shift negative thought patterns and promote positive thinking takes quite a bit of time and probably a multi-pronged approach where other lifestyle changes are being made as well.”

You can say affirmations out loud or write them down

Do’s and don’ts when practising words of affirmation

Dr Moira says there’s no correct way to approach affirmations, and that you can use them in a variety of ways. For example, you can repeat them out loud to yourself or write them in a journal. 

And don’t worry: you don’t have to do your affirmations in front of the mirror if it feels weird!

“I’ve never been a fan of the spoken-out-loud affirmations in front of the mirror, but I know this can be quite effective for others,” Dr Moira says.

“The best tip is to be real about whether it suits you or not. Be true to your own character and be realistic. For instance, if you’re struggling with your body image, it wouldn’t be helpful or realistic to have the affirmation of, ‘I have the most gorgeous, perfect physique on earth’, as it just wouldn’t be true for you. You would be better off starting with a modest affirmation such as: ‘Although I am not satisfied with my body at the moment, I know that I am still a worthwhile and loveable person and that my body does not define me.’”

Ready to give daily affirmations a go? 

Dr Moira says affirmations are particularly beneficial for people wanting to make positive changes in their lives, but you shouldn’t see them as a magic bullet.

“It’s important to stress that while affirmations can be helpful in general terms, they are not a substitute for a professional assessment if you feel you need help with your mental wellbeing.”  

Always consult your healthcare professional if you have any concerns.

Related:

• How to practice self-love (of the mental wellbeing kind)
• Burnout recovery: steps on the path to feeling better after being burnt out
• Your guide to building resilience

Dr Moira Junge, a healthylife Advisory Board member, is a registered, practising health psychologist with the added specialty of sleep. She has been in private practice for over 20 years, is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.

Reviewed by the Healthylife Advisory Board November 2023.