Affirmations (that is, positive affirmations to yourself) can turn a negative life into a positive one simply by practicing saying short positive statements a few minutes a day. This will help you grow the motivation to achieve your life goals, change negative paradigms, and develop a positive perception of yourself. This article describes an easy way to create and use affirmations, but you'll need to practice diligently to reap the rewards.
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Method 1 of 3: Using Affirmations to Dispel Negative Thoughts
Step 1. Write down the negative thoughts you want to get rid of
Affirmations can be used to turn negative thoughts into positive ones. For that, you must first identify. Write down all the negative thoughts you want to get rid of by saying positive affirmations.
- For example, if you're constantly telling yourself that you're ugly and worthless, express both negative thoughts by writing, "I'm not useful to other people in the community" and "I don't like how I look."
- Write down as many negative thoughts as you can in writing. Right now, all you have to do is write down the negative thoughts you want to change.
Step 2. Prioritize writing down the negative things you want to change
When you're done making the list, determine the negative thoughts that have the biggest impact on your daily life. For maximum results, focus on 1-2 negative mental dialogues. Use the list to determine which negative thoughts should be eliminated because they are having the worst impact on your life.
- You may want to eliminate all negative thoughts, but it will be more effective to start with 1-2 negative thoughts and gradually eliminate others.
- Write down the negative thoughts that come up every day. After 1-2 weeks of listing, read this note to find out what issues or criticisms you've always had in mind. If certain negative thoughts arise constantly, these thoughts must be changed immediately.
Step 3. Write counter arguments against negative thoughts
After determining the negative mental dialogue that you want to eliminate, write a counter argument. Prepare evidence against negative thoughts and affirm your perception of yourself based on that evidence. This will underlie the affirmations that will be used.
- For example, if you want to challenge the thought that you're not smart enough, write, "I can program computers from scratch so I feel competent and intelligent."
- Don't lie to yourself when stating the counter argument. For example, if you're not good at math, don't say otherwise. The most effective counter arguments are those that arise from the truth. Take advantage of all the skills you are good at and the experience you have as a basis for crafting counter arguments.
- Don't say very positive affirmations, at least for the first time. If you're just starting out with affirmations, a neutral counter argument is better than a positive one. After some time, you can come up with more optimistic affirmations.
Step 4. Make an affirmation using counter arguments
When writing affirmations, use counter arguments as a guide. In affirmations, you should state positive things about yourself and reveal a personality that you value. Also, include the feelings you expressed in the counter argument as self-support and to confirm why you are valuable.
For example, a student who thinks he is stupid will write, "I am a smart and skilled student who is struggling to graduate." People who are experiencing depression will write, "I am a loving and caring person who deserves to be happy."
Step 5. Say affirmations for at least 5 minutes every day
Set aside at least 5 minutes a day to say affirmations to yourself over and over again. If possible, say the affirmation out loud while looking in the mirror. You may feel uncomfortable at first, but new affirmations are beneficial if they are repeated over and over again. The "fake it until it actually happens" mentality sometimes has its benefits.
- Do it this way as long as you still need to get rid of negative thoughts. Some people take a few weeks, but others take months or years.
- Affirmations spoken slowly force the brain to confront the disconnect between speech and self-perception. Saying affirmations over and over again helps train your brain to get rid of the discomfort when you think positively about yourself.
Method 2 of 3: Imagining the Positive Impact of Affirmations
Step 1. Define the goal or outcome you want
Affirmations are most effective when used to achieve specific goals or outcomes. The goals to be achieved may have to go through a process, for example becoming a more confident person or developing a career. Also set a deadline, for example completing work on time or being ready to attend an important event next month.
- Determining the end result helps you set goals in affirmations and apply them concretely in everyday life.
- Give yourself enough time to reach a goal or form a new habit. Studies show that a person can form a new habit or change an old habit in approximately 66 days.
Step 2. Write down the positive aspects you have
We rarely think about what we like about ourselves, even though our strengths play an important role in achieving our goals. In order to determine your strengths, write down your positive personality. As a guide for making affirmations, write down all of your positive qualities.
- Do introspection to determine the best traits, abilities, and other aspects. Are you generous? Are you a hard worker? Write down the answer.
- Use short sentences and state yourself in the first person, such as "I'm kind" or "I can speak 4 languages".
- If you can't think of anything positive, challenge yourself to write at least 5 positive things. Once it's started, you'll get used to it.
- Ask others to tell you the positive things you have. Maybe he will tell you a trait you didn't know about.
Step 3. Find the link between your positive traits and your goals
Ask yourself which positive qualities helped you achieve your goals or get the results you want. For example, if you want to quit smoking, take advantage of your persistence or courage. If you want to pass the exam, focus on determination and intelligence.
Step 4. Formulate affirmations using positive traits
After determining the traits that support the achievement of the goal, write an affirmation. Formulate action-oriented affirmations with the belief that you are capable of achieving your goals. Then, write down all the positive qualities that helped you achieve your goals.
For example, if you want to quit smoking, say to yourself, "I'm going to quit smoking because I'm strong, persistent, and never give up." If you want to be promoted at work, write, "I will be promoted because I am a reliable and experienced project manager."
Step 5. Say affirmations for at least 5 minutes every day
Affirmations will be useful if said every day. Stand in front of a mirror and say the affirmations out loud for at least 5 minutes. The more often you say affirmations, the more effectively you will empower your brain to imagine the positive impact you want.
The results will be better if you can say 5 minute affirmations 2 times a day
Method 3 of 3: Getting the Best Results
Step 1. Use affirmations as a guide for change
Affirmations can be used as a means of self-help, but saying affirmations is only part of the process because affirmations must be supported by concrete actions to be truly useful. Use affirmations as a guide so that your life changes the way you want it to and then take action to make the change happen.
- If you want to be promoted, make affirmations that make you realize that you are valuable. Then, update your bio, prepare a good proposal, then pass it on to your boss. Affirmations help you realize that you have abilities and the actions you take to get the job done well.
- Use affirmations to remind you of the fact that you can be who you want to be. Formulate affirmations that emphasize your best qualities and reflect on them when faced with adversity.
Step 2. Write down the affirmation, instead of just saying it
If you have free time, write affirmations even if you say them every day. This step provides a different kind of feedback mentally, empowering your goals and strengths. Do this when you want to say an affirmation at work or school, but don't want other people to hear you.
- Decide how many times you want to write affirmations, for example at least 10 times before going to bed at night.
- Place the affirmation where it's easy to see, such as your desk, mirror, car dashboard, or computer. Put it in your wallet or write it in a notepad so you can put it in your handbag.
- Alternatively, you should only write affirmations when you are very depressed or disappointed.
Step 3. Meditate using affirmations
Close your eyes, breathe deeply, ignore your surroundings, then focus your mind on affirmations. Say each word slowly and quietly while thinking about what it means to you. Each time you say an affirmation, visualize a positive emotion you want to feel or a goal you want to achieve.
If you've never meditated, start the practice by breathing deeply while stilling your mind. Maybe you can't concentrate the first time you practice. Do not worry. Every action you take has a positive impact
Step 4. Place the paper with the affirmations in a certain place
Write affirmations on cards, sticky notes, illustrated posters, print them out on paper, or any other way you like. Put it in a place that is easy to see while reminding you of things that require affirmation. Determine a location that often stresses you out or doubts yourself and then put a piece of paper with an affirmation on it.
- Put it in your desk drawer, stick it on your computer screen, on the bathroom mirror, and on the refrigerator door. Every time you see it, read it while thinking about its meaning.
- Take it with you wherever you go. Keep affirmation notes in your purse or handbag. Take notes and say them to yourself when you need strength or if you get distracted from a set goal.
Tips
- Involve positive emotions when saying affirmations. Imagine how you would feel if your dream came true or how happy you would be after you completed a task.
- If you don't believe that an affirmation will produce material, add "I can" in front of the affirmation. For example, "I was able to reach my ideal weight".
- To prevent others from knowing what you are affirming, place your notes in a locked place that is frequently opened, such as in a desk drawer or nightstand.
- Record affirmations. While listening to a recording, you can test whether you really believe it and make any necessary modifications.
