Do Positive Affirmations Work? Here's the Neuroscience 🧠

The surprising research behind affirmations. (8min Read)

TL;DR Summary:

• What are they?

• “Introduced Thoughts”

• Does Neuroscience support affirmations?

• When and when not to use them

• Convincing or Reminding?

• Tips for using affirmations

• Examples

• Research & References

Affirmations.

Whether it’s from Napoleon Hill, Tony Robbins, or Gabriella Bernstein we’ve all heard of them, but do they work?

Yes… and no…

Scientific research on the effectiveness of positive affirmations is mixed, to say the least.

Some studies suggest they work while others find no significant effect and even negative outcomes in certain contexts.

In today’s blog post, we will explore the neuroscience behind positive affirmations, discuss the contexts in which they can be helpful, and offer guidance on when and when not to use them.

What are Positive Affirmations?

First of all, let’s define what these even are…

“Positive affirmations are self-statements designed to promote self-belief, self-compassion, and positive thinking.”

When used effectively, they can help improve self-esteem, reduce stress, and foster a more optimistic outlook on life.

Some examples of positive affirmations include:

• "I am worthy of love and respect."

• "I am capable of achieving my goals."

• "I am a resilient and resourceful person."

Affirmations are “Introduced Thoughts”

Another way to look at these is as “Introduced Thoughts.”

This is because affirmations are a type of thinking that involves top-down control.

Meaning, generally, thoughts are spontaneous, however, we also have the ability to introduce thoughts we choose into this pool of spontaneous thought.

If I ask you to think of a pink crocodile, you can choose to do that.

This is important because thoughts that we have over and over again become beliefs.

It costs must less energy for our brain to form a belief than it does for it to rethink certain things over and over again.

Imagine needing to contemplate & relearn to look both ways before crossing the road every time you came up to a road…

That would be wildly inefficient, so after hearing it 20 or 30 times from our parents, we eventually form this belief.

Beliefs can shape our current, past, and future feelings, thoughts, actions & results.

They are also rewarded neurologically with dopamine, so you get a hit of this neurochemical when you repeat beliefs or they are proven correct.

This chemical helps orients us toward our goals and the outside world.

This seems to support the idea of positive affirmations, but you must be careful, there’s a dark and a light side to this.

Dopamine is a chemical, it’s not a conscious agent, meaning, if you have the belief “I’m not pretty enough” and you repeat it over and over, dopamine is still released… Yikes.

We will talk about how to avoid reinforcing these kinds of beliefs shortly, but first, let’s talk about the Neuroscience.

What’s the Neuroscience?

Yes, there is Neuroscience behind affirmations!

Here are some of the most important areas of the brain that are affected by affirmations.

Prefrontal Cortex (PFC) & Ventromedial Prefrontal Cortex (VMPFC)

As you know as an MBB Digest reader, the PFC itself is involved in higher-order cognitive functions, such as decision-making, goal-setting, and self-reflection.

Positive affirmations have been shown to help reinforce goal-oriented thinking and activate the PFC, which in turn can enhance motivation and focus.

The Ventromedial Prefrontal Cortex (vmPFC) specifically plays a role in processing self-relevant information and self-identity.

Affirmations can strengthen the neural connections in this area, reinforcing a positive self-concept and enhancing self-esteem.

Anterior Cingulate Cortex (ACC)

The ACC is involved in processing emotional and cognitive information, as well as conflict resolution.

Positive affirmations may help reduce negative emotions and cognitive dissonance by activating the ACC and facilitating a more balanced emotional state.

Amygdala & Limbic System

The amygdala & limbic system are involved in processing emotions, particularly fear and anxiety.

Positive affirmations may help regulate the amygdala's response to stress and negative emotions, promoting emotional resilience and well-being.

Hippocampus

The hippocampus is crucial for learning and memory consolidation.

By using affirmations to replace negative thought patterns with more positive ones, the hippocampus may facilitate the formation of new, empowering beliefs and memories.

Nucleus Accumbens

This is part of the brain's reward system and is involved in processing pleasure and motivation.

Positive affirmations can activate the nucleus accumbens, providing a sense of reward and reinforcement for engaging in positive thinking and behavior.

To Use, or Not to Use

Brain activation doesn’t necessarily mean that affirmations are always good to use in practice.

In fact, there’s lots of research on times when it’s best to not use them.

When Not to Use Positive Affirmations:

Low self-esteem

For people with low self-esteem, positive affirmations can sometimes be counterproductive.

This may be because they are incongruent with that person’s self-beliefs.

Repeating positive affirmations that directly contradict these beliefs may create a sense of incongruence or cognitive dissonance.

This internal conflict might make it difficult for the person to accept and internalize the positive messages, potentially leading to increased feelings of distress or self-doubt.

Unauthentic or unrealistic affirmations

Affirmations that are not personally meaningful or that contradict one's self-perception may have little or no effect or even produce negative outcomes (McKay et al., 2014).

Affirmations that are too ambitious or unrealistic, may cause people to struggle to believe in their ability to achieve these goals.

This can result in feelings of inadequacy, discouragement, and frustration.

Inappropriate context

Using positive affirmations in situations that require critical thinking or a realistic appraisal of your abilities may not be helpful and could lead to overconfidence or poor decision-making (Ehrlinger et al., 2008).

In other words, reciting affirmations instead of listening to feedback from a coach or mentor isn’t going to help you much.

Disregarding professional help

If you are experiencing severe mental health issues, such as clinical depression, anxiety, or trauma, relying solely on positive affirmations may not be sufficient to address your needs.

If this is the case, it’s very important to get the correct professional help, affirmations aren’t therapy!

So, these are some times that affirmations probably aren’t the right move, so when should you use them?!

When to Use Positive Affirmations

Boosting self-esteem

Research suggests that positive affirmations can be helpful for individuals with moderate self-esteem, as they can promote a more positive self-concept and self-worth (Heine et al., 1999).

This is for moderate self-esteem, again, if you’re struggling with low self-esteem, this might not make sense for you, and could even be counterproductive.

Reducing stress

Positive affirmations have been shown to help some individuals cope with stress and maintain a more optimistic outlook on life, particularly when the affirmations align with their personal values (Creswell et al., 2005).

They have also been shown to relieve this stress by shifting the focus away from negative thoughts and feelings.

Affirmations such as "I am calm and in control" or "I can handle whatever comes my way" can promote relaxation and a sense of self-assurance during challenging times.

Enhancing performance & goal setting

In the context of academic or work-related settings, positive affirmations may also help improve performance by increasing self-confidence, motivation, and focus (Cohen et al., 2006).

However, there are studies that show positive fantasies and affirmations were not effective in promoting goal attainment.

This is different than goal setting, or the motivation/self-confidence to pursue goals.

For goal attainment, using an approach that takes into account potential obstacles and barriers may be more effective in motivating behavior change.

This is sometimes called “Fear Setting.”

Self-regulation & compassion

For those who tend to be hard on themselves, positive affirmations can help foster self-compassion and self-acceptance.

Affirmations like "I am deserving of love and kindness" or "I treat myself with patience and understanding" can encourage a more compassionate and nurturing relationship with oneself.

Convincing or Reminding?

So, what’s the bottom line? Here’s my personal cheat code when working with my clients and an easy way to decide this for yourself.

It’s a simple question, ”Why do you need the affirmation in the first place?”

I’ve found that the affirmations that stick out to you the most often times represent unhealed wounds you may have.

Meaning, if “I’m good enough” is an affirmation that sticks out as one you feel the desire to adopt, there may be an unhealed Part of you that doesn’t feel good enough.

If this is true, then that Part needs some attention, and reciting a string of affirmations daily isn’t going to help this damaged Part of you to heal or shift its belief.

Taking the time to get to know these Parts of you, like we talked about in our IFS blogs, is key to getting the benefits of affirmations.

An easy test for this is to ask yourself, is this affirmation convincing me of something or reminding me of something?

If it’s trying to convince you that you are good enough, it’s probably not having the effect you’re hoping for.

On the other hand, if you’ve done the work to heal the deeper wound, and shift the core belief, then these statements can be a powerful way to remind yourself that you’re a badass.

Tips for Using Positive Affirmations Effectively

If by this point you’ve decided that your affirmations are reminders for you, then here are some tips to make them the most effective!

1. Personalize your affirmations

Tailor your affirmations to your personal values, goals, and circumstances.

This will make them more meaningful and increase their effectiveness.

Googling a list of random affirmations probably isn’t going to serve you or motivate you.

If you take the time to write down where you are today, where you’d like to be in the future, and how you’d like to get there, you’ll be able to create affirmations that serve you.

2. Keep them realistic

Ensure that your affirmations are achievable and within the realm of possibility.

Again, unrealistic affirmations may lead to disappointment or frustration.

Things like “I will become a billionaire tomorrow,” may not serve you as well as “I am on my way to financial freedom.”

The first one is convincing, the second one is a realistic reminder!

3. Practice regularly

Like any habit, regular practice is key to integrating positive affirmations into your mind.

Set aside time each day to recite your affirmations, whether it's in the morning, before bed, or during a break.

I suggest before bed, or right when you wake up. In this window, your brain is producing theta brainwaves.

In this theta state, your subconscious mind is more susceptible to suggestion.

4. Use multiple modalities

Consider incorporating various modalities when practicing affirmations, such as writing them down, saying them out loud, or visualizing yourself achieving the desired outcome.

When I started doing affirmations I recorded myself saying them, added some motivational music under my words, and then played the recording in my car on the way to work!

5. Monitor your emotions

Pay attention to how your affirmations make you feel.

If you notice negative emotions or resistance, consider adjusting the affirmation or exploring the reasons behind your reaction.

This starts to occur when affirmations start to creep over into the convincing zone!

The best affirmations generate powerful emotions, just not negative ones, so be sure to monitor this.

Affirmation Examples

Here are some of my personal affirmations, and some that I’ve seen my clients/mentors use in the past.

• “Whatever my mind can conceive and believe, it can achieve.”

• “Non ducor, duco.” (“I am not lead, I lead.”)

• “I am on my way to financial freedom and abundance.”

• "I am in control of my actions and emotions, and I regulate them effectively."

• "I am resilient and adaptable, learning from setbacks and using them to grow stronger."

• "I set healthy boundaries to protect my mental and emotional well-being."

It’s Your Turn!

By now I hope you’re starting to understand when and when not to use affirmations!

They can be a useful tool when used in the right context, especially as reminders of beliefs that you hold.

By understanding this, I hope you can harness their power to promote self-esteem, reduce stress, and achieve your goals.

Remember that consistency, authenticity, and realism are essential for maximizing the benefits of positive affirmations.

So, take the time to develop affirmations that resonate with you, and make them a regular part of your self-care routine.

Good luck, and until next time… Live Heroically 🧠

Supporting Research

1. Wood, J. V., Elaine Perunovic, W. Q., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860-866.

2. Oettingen, G., & Mayer, D. (2002). The motivating function of thinking about the future: Expectations versus fantasies. Journal of Personality and Social Psychology, 83(5), 1198-1212.

Neuroscience References:

1. 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.

2. Eddington, K. M., Dolcos, F., Cabeza, R., Krishnan, K. R., & Strauman, T. J. (2007). Neural correlates of promotion and prevention goal activation: An fMRI study using an idiographic approach. Journal of Cognitive Neuroscience, 19(7), 1152-1162.

3. Sherman, D. K., & Cohen, G. L. (2006). The psychology of self-defense: Self-affirmation theory. In M. P. Zanna (Ed.), Advances in Experimental Social Psychology (Vol. 38, pp. 183-242). San Diego, CA: Academic Press.

4. Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65, 333-371.

5. Falk, E. B., O'Donnell, M. B., Cascio, C. N., Tinney, F., Kang, Y., Lieberman, M. D., ... & Strecher, V. J. (2015). Self-affirmation alters the brain's response to health messages and subsequent behavior change. Proceedings of the National Academy of Sciences, 112(7), 1977-1982.

6. Dutcher, J. M., Creswell, J. D., Pacilio, L. E., Harris, P. R., Klein, W. M., Levine, J. M., ... & Bower, J. E. (2016). Self-affirmation activates the ventral striatum: A possible reward-related mechanism for self-affirmation. Psychological Science, 27(4), 455-466.

Affirmation References:

1. 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.

2. Cohen, G. L., Garcia, J., Apfel, N., & Master, A. (2006). Reducing the racial achievement gap: A social-psychological intervention. Science, 313(5791), 1307-1310.

3. Creswell, J. D., Welch, W. T., Taylor, S. E., Sherman, D. K., Gruenewald, T. L., & Mann, T. (2005). Affirmation of personal values buffers neuroendocrine and psychological stress responses. Psychological Science, 16(11), 846-851.

4. Ehrlinger, J., Johnson, K., Banner, M., Dunning, D., & Kruger, J. (2008). Why the unskilled are unaware: Further explorations of (absent) self-insight among the incompetent. Organizational Behavior and Human Decision Processes, 105(1), 98-121.

5. Heine, S. J., Lehman, D. R., Markus, H. R., & Kitayama, S. (1999). Is there a universal need for positive self-regard?. Psychological review, 106(4), 766-794.

6. Koole, S. L., Govorun, O., Cheng, C. M., & Gallucci, M. (2009). Pulling yourself together: Meditation promotes the congruence between implicit and explicit self-esteem. Journal of Experimental Social Psychology, 45(6), 1220-1226.

7. McKay, R., Dennett, D., & Narayanan, J. (2014). The power of positive thinking: Pathological worry is reduced by thought replacement in generalized anxiety disorder. Behaviour Research and Therapy, 53, 25-30.

8. Ochsner, K. N., Bunge, S. A., Gross, J. J., & Gabrieli, J. D. (2004). Rethinking feelings: An fMRI study of the cognitive regulation of emotion. Journal of Cognitive Neuroscience, 14(8), 1215-1229.

9. Wood, J. V., Perunovic, W. Q., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860-866.

Theta Wave References

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