How to Practice Affirmations (and Actually Make Them Work)

You’ve probably heard that affirmations can change your mindset — but how do you actually do them?
It’s more than just repeating “I am confident” in the mirror. The real power of affirmations comes from intention, emotion, and consistency.

Here’s a simple, science-backed guide to building an affirmation practice that truly works.

1. Start With Self-Awareness

Before you write or choose your affirmations, take a moment to notice your thoughts.
What limiting beliefs come up most often? (“I’m not good enough,” “I can’t change,” “I’m always anxious.”)
Affirmations are most effective when they replace those negative loops with empowering truths.

Example:
Instead of “I’ll never be confident,” try “I am learning to trust myself more each day.”

2. Use the Present Tense

Affirmations should feel like they’re happening now, not in the distant future.
This helps your subconscious begin to believe the new narrative.

Say: “I am calm and capable.”
Avoid: “I will try to be calm.”

Your mind responds to certainty.

3. Feel the Words

Simply repeating affirmations without emotion is like reading a script.
To activate change, feel the affirmation — visualize it, breathe into it, and let it resonate in your body.
Studies in neuroplasticity show that pairing affirmations with strong positive emotion strengthens new neural pathways.

4. Repeat Consistently

Repetition is how the brain rewires itself.
Set a specific time each day — morning, during your commute, or before bed — to recite or reflect on your affirmations.
Even two minutes a day can have a powerful cumulative effect.

5. Make It Personal

Generic affirmations can fall flat.
Choose words that speak to your current challenges or growth areas.
For example:

• “I am learning to speak kindly to myself.”

• “I have permission to rest.”

• “I deserve love and respect.”

Your affirmations should feel like a conversation between your heart and your future self.

6. Combine Affirmations with Mindful Practices

Affirmations work beautifully when paired with breathing, journaling, or reflection.
You might:

• Repeat one affirmation aloud after meditation

• Write it in your journal each morning

• Record your voice saying affirmations and listen before bed

✨ In the Better app, you can set up your daily affirmation routine — combining science-backed repetition with mindfulness tools that help your words sink in deeper.

Final Thought

Affirmations are not about pretending everything is perfect — they’re about training your mind to focus on what’s possible.
With daily practice, you’ll start to notice subtle shifts: less self-doubt, more peace, and a growing belief in your own potential.