How to make affirmations actually work

  • Believable: a 1–2% stretch above your current truth (“I’m learning to…” beats “I’m amazing”).
  • Specific: attach to a cue/time (“With my morning tea, I review my plan”).
  • Action-coloured: include a tiny behaviour (“…and send one 2-minute message”).
  • Sensory: add feel/sound (“I feel my shoulders drop as I exhale”).
  • Present-tense: “Today I…” is stickier than “Someday I will…”.
  • Track: one tick per day builds evidence your brain trusts.

Starter set (swap in your words)

• I can start small and still be proud.

• I’m learning one step at a time.

• Today I’ll do one tiny thing I’ll thank myself for.

• When tension shows up, I breathe out slower and soften my shoulders.

• I choose kind words to myself — they help me keep going.

• Rest is part of progress; I can return tomorrow.

By situation

Low energy

“I’ll take one visible action that takes under two minutes.”

Overwhelm

“Exhale longer than I inhale. One thing, then the next.”

Setback

“This is feedback. I’m learning what to try next.”

New habit

“After the kettle clicks, I do my tiny step.”

Confidence

“I notice two small wins from today.”

Sleep-poor day

“Lower bar. One simple action is enough.”

Build your own (mini-workshop)

  1. Pick a cue (time or place): “after breakfast”, “at my desk”.
  2. Add a tiny action: write one line, send one text, stretch, glass of water.
  3. Add a feeling word: steady, curious, gentle, proud.
  4. Make it present: Today I… / When I…, I…
Template: “After [cue], I [tiny action]. I feel [feeling] and I notice one small win.”

Stack with neuroscience

Keep it kind & flexible

If a line starts to feel untrue, shrink the stretch or change the verb: “I’m exploring…”, “I’m practising…”. The point is permission to continue, not perfection.

Important Note

The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.

For non-emergency concerns, consider speaking with a qualified health professional or one of the support services listed on our site.