Do affirmations really work? Science suggests yes - when done right. Research shows that gentle, realistic affirmations create lasting change in our brain's self-processing regions. Unlike forceful "power" statements, compassionate affirmations help us build genuine confidence over time.
20 evidence-based morning affirmations
Starting your day with strength
For those early morning moments of doubt
1. I can do things I cannot do yet.
2. I am worthy now, and this will never change.
3. I can welcome any emotion, knowing this feeling will not last forever.
4. I don't need to earn rest to deserve it.
Preparing for work challenges
For pre-work and commute anxiety
5. My voice matters. My opinions matter. I matter.
6. I can try, even when I don't feel 100% ready.
7. I can step outside my comfort zone, and no matter what happens, give myself kindness.
8. My courage is stronger than my fear.
Handling tough moments
For navigating difficult situations
9. I have dealt with challenges before, I can deal with challenges again.
10. I release the pressure to make the perfect decision - a perfect decision doesn't exist.
11. I remind myself that there is always a new way to the same outcome.
12. I can ask for help and know that this is not a weakness, but a strength.
Building long-term resilience
For ongoing personal growth
13. The challenges I face today make me stronger for tomorrow.
14. My setbacks are setups for stronger comebacks.
15. I remind myself that no one was an expert before they were a beginner.
16. I can embrace change whilst reassuring myself that change is challenging.
Self-kindness reminders
For moments of harsh self-judgment
17. I can't be perfect and I don't need to be.
18. I choose to give myself the same kindness I would give to a friend.
19. Just because I have a thought, doesn't mean it's true.
20. I am deserving of love, compassion and kindness, exactly as I am.
3 easy ways to make affirmations part of your morning
Quick start tip: Pick one affirmation, write it on a piece of paper and stick it on your bathroom mirror. Simple but effective!
- Morning Routine: Choose one affirmation and repeat while showering or brushing teeth
- Commute Time: Set your chosen affirmation as your phone background
- Work Start: Keep your affirmation card on your desk to read before opening emails
Remember: These affirmations work best when treated as gentle morning reminders rather than forceful commands. Start with one that feels authentic to you, and let your confidence grow naturally from there.
“I instantly feel a sense of groundedness and calm”
Affirmations can be so helpful along our healing journey. And these affirmations are truly so beautiful and powerful! When I read them, I instantly feel a sense of groundedness and calm. They are wonderful reminders for when I need to slow down and reconnect with myself. I also love that they are centered around having more compassion and kindness for ourselves. I will definitely be utilizing these with my clients, as well as practicing them myself. Thank you so much Rachel!
