Do you ever catch yourself stuck in a loop of self-doubt, wondering if you’re good enough, capable enough? Most of us have an inner critic that can be a little too loud at times- especially during times of stress, change or self-doubt. This is where self-affirmations come in.

These simple, powerful, positive statements help reframe negative thinking, reminding you of your strengths, values and inner resilience. It is important to note that affirmations are not just “feel good fluff”. They are scientifically proven to reduce stress, boost confidence and help you stay grounded in who you truly are. Moreover, those who incorporate affirmations tend to approach relationships with greater empathy, are more motivated at work and exhibit higher levels of emotional resilience. When practiced regularly, they can become a steady, empowering voice that supports you to live your best life.

Self-Affirmation Quick Facts

Self-affirmations activate brain systems linked to self-related processing and reward, meaning they engage the parts of the brain that help us feel good and connected to ourselves.

They reinforce a strong sense of identity by reminding us of our core values and what truly matters to us.

Affirmations are future-oriented, which means they naturally align with goal-setting, motivation, and a sense of purpose.

By practicing them regularly, we build mental resilience and can better navigate moments of self-doubt or perceived failure.

They’re not just positive words- they’re a science-backed tool to boost confidence, reduce stress, and rewire the way we think about ourselves.

How to use Self-Affirmations

1. Start with your Core Values

a. Reflect on what matters to you most! Maybe it's kindness, growth, creativity or connection. Begin to build affirmations around these truths

2. Stay Present and Positive

a. Use “I am” or “I have” statements EX: “I am resilient” or “I have what it takes to handle this”

3. Make it Personal and Believeable

a. Choose affirmations that feel true or almost true. Remember- you are aiming to stretch your mindset

4. Repeat Affirmations Daily!

a. Say them aloud in the mirror, write them in a journal, use sticky notes in places you’ll see often (bathroom mirror, laptop, fridge)

How to Keep Yourself Accountable

Sticking to new habits is not always easy, especially when motivation fades or life gets busy. We’ve all made goals with the best of intentions, only to watch them fizzle out over time. The good news? Accountability is a skill you can build with a little structure and consistency, you can turn those goals into lasting habits. Here are some tips to help you stay on track:

1. Pair Affirmations with Routines

a. Link affirmations to everyday habits like brushing your teeth, making coffee, during your morning commute to make them stick

2. Feel the words

a. Don’t just say the words, try to feel the truth in them! Let the words sink in emotionally

3. Adjust as you grow

a. Your affirmations can evolve with you. Update them as your goals, challenges and self-perception shift over time

Example Affirmations

General Self-Worth

I am enough
I am worthy of love, respect, kindness
I honour my own needs and boundaries
I deserve to take up space
My voice matters

Confidence and Motivation

I am capable of achieving my goals
I believe in myself and my abilities
I am proud of how far I’ve come
I can handle whatever comes my way
I trust myself to make the right decisions

Growth and Healing

I am open to growth and change
I release what no longer serves me
Healing is not linear, and I’m allowed to take my time
Each day, I am becoming more of who I’m meant to be
I give myself permission to let go and move forward

Self-Compassion

I treat myself with kindness and understanding
I forgive myself for past mistakes
It’s okay to not have it all figured out
I am doing my best, and that is enough
I deserve rest, joy, and peace

Let's be real: self-affirmations aren’t a quick fix. They won’t erase pain overnight, silence every doubt, or take the place of deeper healing. But they can be a powerful first step. They serve as gentle reminders that even in the middle of struggle, you still have value, choice, and the ability to shape the way you speak to yourself.

So next time your inner critic is in your ear, pause and ask: “What is a more loving way I could talk to myself right now? You might be surprised how much shifts when you change the conversation within.

“You are your longest commitment- so speak to yourself like someone you love.”

References

Albalooshi, S., Moeini-Jazani, M., Fennis, B. M., & Warlop, L. (2020). Reinstating the Resourceful Self: When and How Self-Affirmations Improve Executive Performance of the Powerless. Personality & social psychology bulletin, 46(2), 189–203. https://doi.org/10.1177/0146167219853840

Cascio, C. N., O'Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social cognitive and affective neuroscience, 11(4), 621–629. https://doi.org/10.1093/scan/nsv136

Kiirkilenko, C. (2025). 60 Journal Affirmations and Prompts to Improve Self-Love. The EveryGirl. https://theeverygirl.com/self-love-affirmations-and-journal-prompts/

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