You have surely heard about affirmations, and maybe you have tried them.
Not all people evaluate the benefits of the method in the same way. It is a fixed part of a daily (morning) routine for some people, and they are very convinced of the effect; others have tried it, saw no effect, and then gave up.
Is it because of the people or the way the affirmation was formulated and used?
“We are what we think.” (Buddha)
Beliefs are our personal “truths” and shape how we think, feel, and act. Beliefs are opinions about ourselves and the world. They are vital because they make the world more manageable and easier for our subconscious.
Problems arise when they are negative. What we think creates a feeling, and that feeling creates a reaction, and in the end, it will come true.
An affirmation is a self-affirming phrase that we say to ourselves over and over again. The goal is to reprogram one’s own thoughts positively about a specific topic.
“Your wish is my command!” (Story of Aladdin and his Magic Lamp)
Affirmation is a method that helps you to change yourself. The goal is to change the way you think, feel, and act permanently. If you change your thoughts through affirmations, then your behavior and feelings will change after a while.
How should an affirmation be formulated?
When formulating an affirmation, it is crucial to keep the following rules:
- Positive formulation, no negation: formulate how you would like it to be. Example: “I am happy” and not “I am not unhappy”. With a negative formulation, what you don’t want gets stuck in your mind.
- Indirect formulation: With a direct formulation, it can happen that you simply don’t believe in it because it seems too improbable to you. Therefore, affirmations like “I am rich” or “I am slim” are more likely to be unsuccessful. Look for something that serves the goal but doesn’t give you any trouble believing in it. Examples: “I’m making the right financial decisions”, “I eat consciously and healthily.”
- Feel comfortable with the affirmation: you can adjust the affirmation at any time. Formulate it and listen inside yourself. If it feels coherent, use it as long as it feels right for you.
- A reasonable number of affirmations: You can use more than one affirmation. However, it mustn’t become a long text. You should be able to say the affirmations by heart, one after the other, without any problems. One to six affirmations are ideal.
- Present tense: Always formulate in the present and not in the past or future.
- Powerful formulation: “I am…”, “I can…” Avoid “could”, “should”, “might” etc.
- Only for yourself and not for others: Make sure the goal is within your control. Wrong: “My boss is getting friendlier to me.” Other people have their own thoughts, and you can’t influence them with your affirmations. Ask yourself, what are my needs, and what can I do to fulfill them? An appropriate affirmation might be: “I get along better and better with my boss every day, no matter what he does.”
How do I apply the affirmations?
There are many ways to apply affirmations. However, set aside a certain amount of time each day (for example, 10 minutes) to work with them.
You can do the following with your affirmations:
- Write them down on a piece of paper and read them aloud, sing them, or recite them in your mind.
- Memorize them and recite them aloud, sing them, or repeat them in your mind.
- Write them on a piece of paper and stick them where you see them often.
- Write them down again and again, by hand or on the computer.
- Record them and listen to them.
- Have them printed on a T-shirt.
- Print them on high-quality paper and frame them.
The goal is to internalize the affirmations and make them an automatic part of your thinking. Don’t worry if thoughts come up during the day which contradict the affirmations. That is perfectly normal. However, positive thoughts are more substantial than negative ones. If you repeat your affirmations long enough, these thoughts will become more and more a part of your life.
Until you have really internalized your affirmations, it takes about 30–90 days, depending on the topic and your affirmation training intensity. And in these 30–90 days, you have to memorize your affirmations as much as possible every day.
- Start the Day Consciously with Meditation. How to Build a Morning Routine (#1)
- Start the Day Boosting Your Mentally Fitness. Learning as Part of Your Morning Routine (#3)
- Use the Power of Inner Images. Visualization as Part of a Morning Routine (#4)
- Wake Up with Sun Salutations and Revitalize Your Life. Spice up your Morning Routine (#5)
- Let Go of What’s Weighing You Down. Journal Writing as Morning Routine (#6)