Your thoughts influence how you feel and behave. Positive affirmations help challenge those negative thoughts by replacing them with empowering ones. With regular practice, they can help shift your inner dialogue in a more supportive direction. Tailoring positive affirmations to yourself makes them even more meaningful and effective.

Step 1: Identify your negative thoughts

It’s normal to have a wide range of thoughts come up, including some that are positive and negative. Begin by noticing the kinds of thoughts that bring your down or hold you back. What do you say to yourself when you’re feeling stressed, anxious, or discouraged?

Example:

• “I’m not smart enough to do this”
• “I always mess things up”
• “I’ll never get through this”

Step 2: Reframe negative thoughts into constructive affirmations.

Take the negative thought and reframe it into something constructive. Affirmations should focus on what you want to believe or working toward. It’s important to begin each affirmation with “I” or “I am” as it clearly reflects who you are or who you want to be.

Tip:

• Steer clear of negative wording. Instead of saying “I am not disorganized” say: “I keep my space and schedule organized to stay focused”.
• Use present tense and avoid future phrasing. Instead of saying “I will be smart enough one day” say: “I am capable of learning and growing every day”.

Step 3: Keep it short and specific

Affirmations should be clear, simple, and easy to remember. Try to keep them one sentence with 5-12 words maximum.

Step 4: Be creative with your word choice

Use words that feel natural and authentic to who you are. Your affirmation should sound like something you would say. Don’t be afraid of using a thesaurus to strengthen your statements. Create statements that make you feel empowered. Saying “I am remarkable and cherished” may feel more empowering for you compared to “I am worthy”.

Step 5: Practice regularly

Affirmations are most effective when we say them aloud to ourselves. Make them part of your daily routine by repeating your affirmations in front of a mirror, while journaling, or even as a reminder on your phone. You can also write them down on sticky notes and post them in places that you see often such as your fridge, door, or in your car. Repetition helps reinforce the belief.

Say your affirmations:

• First thing in the morning
• Before a big event or test
• When you feel anxious or discouraged

If you feel awkward saying them aloud, begin by writing them down in a journal. Write out each affirmation several times. As you continue to journal, take note of whether your handwriting or style changes over time. This can be a good indication that your brain is processing and integrating your statements.

 Your inner voice matters.

By intentionally creating and practicing affirmations, you can train your brain to be more supportive and encouraging of yourself.

Affirmations to use during exams

• “I am prepared and capable of succeeding”
• “I trust myself to recall what I have studied”
• “I have worked hard”
• “I am doing by best and I am proud of what I have accomplished”
• “I take care of myself, and I allow myself to take breaks”
• “I am calm and focused”