- Affirmations work – they are backed up by scientific research. They work by repetition, and each time you repeat an affirmation to yourself, you are reinforcing your neural pathways and making them stronger. This is possible because of something called neuroplasticity, which is the brain’s ability to change and adapt in response to new information or experiences.
- You have to believe in what you are saying, so don’t choose affirmations that appear untrue or unattainable. Instead of “I am the most confident person in the world”, say “I am confident”.
- Some people respond best with “I am” statements, and others work best with “You are…”. Research suggests starting with the second-person “You are…” style.
- Create a list of between 2 and 10 affirmations. Then listen to each one, and repeat it to yourself, either out loud, or silently in your head. You can also consider sleep affirmations where you don’t need to repeat them - you just listen as you fall asleep.
- If you make a sleep affirmation playlist, set the length to 60 or 90 minutes.
- Sometimes they can start to work almost immediately, sometimes they can take 20 to 60 days to achieve the desired effect, and they don't work for some people. Key to their success though is to repeat them daily or listen in your sleep for long-lasting and positive change in your life.
The science and the research
Happpyness is based on science. Positive affirmations such as the ones you'll find on Happpyness are based on widely accepted and well-established psychological theories.
"Practicing affirmations boosts problem solving abilities whilst under pressure."
Carnegie Mellon University
"Affirmations lead to a decrease in health-deteriorating stress."
American Psychological Association
"Daily affirmation phone notifications improve self-esteem and perceived satisfaction with life."
Dominican University California
"Affirmations can lead to an increase in physical performance."
Human Kinetics JournalHere are some of the research papers
Affirmed yet unaware: exploring the role of awareness in the process of self-affirmation
Self-affirmation alters the brain's response to health messages and subsequent behavior change
The Psychology of Self-Affirmation: Sustaining the Integrity of the Self
Self-affirmation promotes physical activity
Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation
The Theory of Cognitive Dissonance: A Current Perspective
Still talking to ourselves after all these years: A review of current research on private speech
The psychology of change: self-affirmation and social psychological intervention
The inner speech of behavioral regulation: Intentions and task performance strengthen when you talk to yourself as a You
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The science and the research
Happpyness is based on science. Positive affirmations such as the ones you'll find on Happpyness are based on widely accepted and well-established psychological theories.
"Practicing affirmations boosts problem solving abilities whilst under pressure."
Carnegie Mellon University
"Affirmations lead to a decrease in health-deteriorating stress."
American Psychological Association
"Daily affirmation phone notifications improve self-esteem and perceived satisfaction with life."
Dominican University California
"Affirmations can lead to an increase in physical performance."
Human Kinetics JournalHere are some of the research papers
Affirmed yet unaware: exploring the role of awareness in the process of self-affirmation
Self-affirmation alters the brain's response to health messages and subsequent behavior change
The Psychology of Self-Affirmation: Sustaining the Integrity of the Self
Self-affirmation promotes physical activity
Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation
The Theory of Cognitive Dissonance: A Current Perspective
Still talking to ourselves after all these years: A review of current research on private speech
The psychology of change: self-affirmation and social psychological intervention
The inner speech of behavioral regulation: Intentions and task performance strengthen when you talk to yourself as a You
a
How to use positive affirmations
Want to know how to use the Happpyness affirmations? Read on and change your world for the better.
Sleep Affirmations
Sleep affirmations are amazing. They get to work in the first 60 to 90 minutes as you fall asleep and your subconscious mind will process the positive affirmations you have chosen.
Choose some affirmations that are meaningful and achieveable for you, select the 60 or 90 minutes length then just drift off in bed listening to them, on headphones or a speaker. Make sure you can hear the affirmations, but not so loud as to wake you up.
Read more about the power of sleep affirmations.