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Creating Science-Backed Positive Affirmations

Creating Science-Backed Positive Affirmations

Discover how to create affirmations based on psychological research.

Sol TV
November 30, 2023

This Newsletter at a Glance

💡 What Are Affirmations?

🧬 TL/DR: Science Behind Affirmations

🌟 Sol Bites: Affirmations That Work

📹 Video Bite: Paul Jochico on Practicing Affirmations

🦉 Words of Wisdom

Affirmations are encouraging statements that can help you conquer negative thoughts that hold you back. Some people think they’re just self-improvement woo woo, but don't knock affirmations until you try them. Believe it or not, scientific evidence shows that words of affirmation can impact your life.

TL/DR: Science Behind Affirmations

A 2016 study found that when you tell yourself a positive affirmation—for example, "I will totally get that promotion"—it sparks excitement in your brain and makes you feel more positive and happy overall. In fact, it activates the same feeling you would get if you ate delicious food or won something cool.

Multiple studies show additional benefits to practicing affirmations: lowered stress, increased exercise levels, a healthier diet, and better performance at school or work.

So, how do affirmations do any of that?

The secret is using your brain's natural laziness to your advantage. One of our brains’ main jobs is to keep us alive, so it’s wired to make quick decisions about food and safety, not to analyze everything in depth. (When there were saber-tooth tigers around, this was especially important.) Our brains developed shortcuts to avoid using too much energy. The problem is that quick thinking can lead to biased beliefs that aren’t always based on reality. Some common examples of these:

The Dunning-Krueger Effect: You see this when a newbie thinks they're better at something than they really are, or, on the flip side, when a pro doesn't realize their own talent.

Selection bias is when people focus on something and notice it more often. For example, after buying new sneakers, you see them everywhere.

Confirmation bias happens when you only consider ideas and arguments that agree with your beliefs. This often happens with news stories you might read on social media because you’re being fed stories—and probably follow people—that align with your perspectives.

Affirmations are cool because they trick your brain into working in your favor. Basically, when you say positive things repeatedly, like "I will get that job" or "I will get into this program," your brain starts looking for the elements you need to make it happen without you even realizing it. Once it finds the pieces, your brain brings them to your attention, and you start noticing all the little things that can help you achieve your goals. It takes some time for affirmations to work, but eventually, your brain will focus on all the good stuff.

Sol Bites: Affirmations That Work

The most effective affirmations are incredibly specific because they give your brain clear directions on what to focus on. So set your goals, stand in front of the mirror, and confidently speak them out loud. You'll make them happen!

🥦 I choose healthy, package-free foods to nourish my body and mind.

💭 I believe in myself, and I believe in my dreams.

❤️ I deserve love and kindness, and I attract positive and nurturing relationships.

🌈 I acknowledge my emotions, and I choose to respond positively to difficult situations.

Follow these general guidelines as you create your own positive affirmations:

Choose affirmations that are personally meaningful to you instead of using generic ones.
Create your own affirmations based on your goals, desires, and core values. For example, say, "I will confidently express and assert myself at work."
Avoid including negative statements or focusing on what you don't want in your affirmations.
Ensure your affirmations are in the future tense as if they have already happened.

Video Bite

As we approach a new year, inspirational Sol TV Creator Paul Jochico shares his personal practice of setting affirmative intentions to kickstart an abundant New Year.

Writing down and repeating positive mantras daily is a simple yet powerful ritual, he says, that can attract prosperity, purpose, connection, creativity, and overall wellbeing in the coming months.

By consciously planting these aspirational seeds through regular verbalization, we shape the lens through which we view the unfolding year, and author our own uplifting story.