Affirmations: From Thought to Real, Positive Change

Yes, I believe in affirmations. Not in the sense that you simply shout something into the universe, like “I am rich...” and then wait for the cash to flutter through the letterbox. That may sound great, but rationally it makes no sense, and it has nothing to do with the positive self-affirmation I really believe in.

What I mean by this: If you believe in yourself – truly and wholeheartedly – and make yourself aware of this regularly through affirmations, it can have an enormous effect. What is created inside shines outward. Your posture changes, your voice sounds different, and suddenly others perceive you in a new way. The body and mind work together as a unit. Thoughts used consciously can thus trigger a domino effect. 

Affirmation: “I am confident in the job interview” → I get the job because I was confident in the job interview → I earn good money in the new job = Much more effective than simply thinking “I am rich” – and then passively waiting for the lottery win.

I hope this makes it clearer what kind of affirmations I want to examine here (based on scientific evidence). They're not a magic spell, but something that can work if they are believed, intended and practically integrated. They can be a source of motivation and a confidence booster. You can read here why and how affirmations can be so much more than just empty words and which forms are most effective. You'll also find practical examples you can try out right away.

What are affirmations

Affirmations are short, consciously and positively formulated statements about yourself or your relationship with life. Sentences that you repeat, for example, “I treat myself with appreciation,” “I can do this,” “I deserve good things,” “My needs matter too.” Ideally, they are written positively and in the present tense. That is, as if what you say to yourself were already reality. Our brain processes present-tense statements differently from wishes and thus begins to align thoughts, feelings, and behaviour in that direction. [1] This can strengthen self-image, weaken negative thought patterns, and help focus on the positive. [2]

If you have never consciously worked with such sentences before, it may seem strange. Almost as if you were talking to yourself or had to first convince yourself of what you were saying. But on a scientific level, it makes perfect sense to speak lovingly to yourself. Because we can actually train our brain to perceive positive things more strongly, which makes us more confident and happier, and to evaluate negative things less strongly. [3] If you know the 6-Minute-Diaries , this principle will surely sound familiar to you. ;)

This is why affirmations work

Research shows that affirmations get our brain moving. [2] When we engage with positive statements – especially when they are connected to our personal values – areas related to self-awareness and reward are activated. This means: Our brain does not simply register these sentences neutrally, but processes them as a valuable stimulus. This changes how we see ourselves and how motivated we are for something.

These activations in the brain are also reflected in everyday life. Affirmations can increase the willingness to live healthier, exercise, or start new routines. They help us literally “recharge and cheer ourselves on” and approach things with more enthusiasm than we would without affirming. Before challenging situations, for example, it can be calming and empowering to repeatedly tell yourself: “I can do this, I can do this!” This creates a noticeable effect: less nervousness, more self-confidence, and more energy. Affirmations are therefore far more than a nice thought. They can trigger real changes. Of course, you still have to face the challenge to feel the effect, otherwise affirmations simply fall flat.  

What affirmations do to you when you make them a routine

Affirming means “saying yes to ourselves,” giving ourselves confirmation.
This primarily strengthens our self-image—the way we see ourselves. Affirmations are particularly effective when we link them to our personal values. This not only makes us clearer about what is important to us, but also more stable in dealing with stress.

Regular affirming can also help reduce stress. [1] When we give ourselves encouraging messages, we experience challenges as less threatening and allow ourselves to be less paralyzed by fears. Instead, we act more clearly and confidently.

Furthermore, affirmations promote positive emotions and motivation. They make it easier to accept challenges, even if the path is uncomfortable. You can therefore literally affirm yourself into the gym regularly. It can even increase your desire to go to training at all. People who lack self-confidence can develop new thought patterns step by step: Replace thoughts that put you down with thoughts that empower you. And over time, these new patterns affect not only our experience but also visibly our actions. 

20 affirmations for more self-confidence in everyday life

Here you'll find inspiration for affirmations that can empower you in everyday life. It's important that they resonate with you and trigger a good feeling. It is best to choose one or two sentences in an area where you want more growth. Repeat them in the morning, say them out loud, think them consciously, or write them in your (6-Minute)Diary.

I trust my abilities.

I learn from mistakes and grow from them.

I have value and significance just as I am.

I consciously decide how I react to challenges.

I respect myself and my boundaries.

I deserve respect and kindness from others.

I am capable of achieving my goals.

I deserve good things.

I accept myself, with all my strengths and weaknesses.

I am open to new things and continue to develop.

I radiate confidence, even when I feel insecure inside.

My potential is greater than I often believe.

I am proud of every little success.

I actively take my life into my own hands.

I am enough. Today and always, no matter what happens.

I speak kindly to myself.

I allow myself to make mistakes, because they are part of learning and life.

I let go of what does not do me good.

I am strong and adaptable.

I live by my own values, not by the expectations of others.

Tear-off affirmations – our 2026 calendars

We at 6-Minuten-Verlag are, as you may have already noticed, real affirmation fans. But there is more room for your own thoughts and positive self-affirmations in our 6-Minute-Journals, which is why we wanted to create something else that is packed with inspiration and motivation! Something that, without much effort, daily reminds you to treat yourself well, stay mindful, and give yourself little moments of self-love. With this in mind, the 6-Minute-Tear-Off Calendars were created.

The Calendar for Adults contains a little impulse on every page. Affirmations, reflection questions, loving illustrations, or inspiring quotes. Everything is designed so that you can take something positive for yourself with just a few seconds a day or get inspiration for journaling. You can wonderfully use the calendar as a supplement to the 6-Minute-Diary, but of course it also works completely independently. 

And because we believe that self-love and confidence are best learned from an early age, there is also a Children's Calendar. It contains simple, child-friendly affirmations, creative craft ideas, and exercises that playfully promote mindfulness. 

PS: The calendars also make fantastic Christmas gifts, so give away a whole year full of mindfulness. 💟🎁

Consciously using affirmations

Affirmations aren't hocus-pocus, but they're not a cure-all either. They work particularly well when they are credible. That is, when you have an inner connection to what you say – to your values, goals, and what you appreciate.

If you want to try this kind of self-advocacy, choose 1–2 affirmations that suit you. Write them down, say them out loud in the morning, or note them in your journal. Repeat them daily for a week and observe how you feel: What changes in your attitude, in small reactions (e.g., how you react to setbacks)? And at the end of the week: reflect on what felt good, what worked for you, and what you want to explore further.

This is how affirmations gradually become an inner attitude that strengthens and supports you and gives you a boost in everyday life.

____________________

This post is by Elena Rieder. She once thought yoga was a bit silly. That was exactly until she tried it herself for the first time. Since then, mindfulness has been an important part of her life, which fortunately also fits perfectly with the work at the 6-Minuten-Verlag. 

Sources:

[1] Luo, R., Zhang, Y., & Wang, Y. (2023). Time perspective and helpfulness: Are communicators more persuasive in the past, present, or future tense? Journal of Experimental Social Psychology

[2] Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621-629

[3] Lorenz, T., Algner, M. & Binder, B. (2022). A Positive Psychology Resource for Students? Evaluation of the Effectiveness of the 6 Minutes Diary in a Randomized Control Trial

[4] Dutcher, J. M., Eisenberger, N. I., Woo, H., Klein, W. M. P., Harris, P. R., Levine, J. M., & Creswell, J. D. (2020). Neural mechanisms of self-affirmation’s stress buffering effects. Social Cognitive and Affective Neuroscience