Medically reviewed by Melissa Guarnaccia, LCSW
Updated June 11th, 2025 by BetterHelp Editorial Team
The way a person starts their morning can set the tone for the rest of the day. For many people, mornings may be a time of stress, anxiety, and concern over the tasks on their daily checklist. Implementing positive affirmations as part of a morning routine can reduce anxiety and stress and may set a tone of positive energy for the day.
Positive morning affirmations are short, positive statements that can reinforce empowering beliefs about oneself and one’s life. When practiced regularly, morning affirmations can be a powerful way to create positive change while enhancing self-love, self-awareness, and self-respect. In this article, we will discuss the impact of using affirmations to develop a positive mindset and explore strategies for cultivating an affirmation practice as part of a daily routine.
What are positive affirmations?
Affirmations are a type of positive thinking that can improve mental health, promote personal growth, and foster inner peace. Positive affirmations are typically short, intentional statements designed to challenge negative thoughts and reinforce empowering beliefs. They may be written or spoken in the present tense, focusing on what is or what can be, rather than what a person fears or wants to avoid.
A person may use positive affirmations at any point during the day for self-improvement. However, some may choose to use a self-affirmation in the morning, before the day starts. Morning affirmations typically work by shaping a person’s mindset for the day; they can help individuals stay motivated and reduce stress. Common affirmations include the following:
“I am ready to face whatever today brings.”
“I am grounded, calm, and centered.”
“Today is a fresh start, and I choose peace.”
“I am in control of my thoughts and emotions.”
“I trust myself to make good decisions.”
The science behind positive morning affirmations
Self-affirmations that resonate deeply can motivate a person and may alter how the brain perceives challenges. Affirmations can help individuals recognize the control they have over situations that may arise during the day, which can reduce stress and anxiety levels. Implementing positive morning affirmations into a daily routine may improve mental health and increase motivation.
Positive affirmations and mental health
Positive affirmations are more than just feel-good phrases. They can be powerful tools for supporting mental health. When used consistently, affirmations can reshape negative thought patterns while building emotional resilience and fostering a more compassionate inner dialogue. While affirmations can’t replace therapy, they can be an effective complement to many mental health practices. Positive affirmations may improve mental health in the following ways:
Reducing negative self-talk: Affirmations can replace negative self-talk stemming from depression or anxiety with constructive and balanced thoughts.
Building self-esteem: Affirmations may reinforce a positive self-image in the present moment.
Promoting emotional regulation: During stressful or overwhelming moments, affirmations can act as emotional anchors.
Encouraging a growth mindset: Rather than focusing on failure or fear, affirmations may encourage persistence and learning.
Improving mood and daily outlook: Starting the day with affirmations can set a more optimistic tone, helping a person approach tasks and interactions with greater calm and purpose. Over time, this can positively impact overall mood and resilience.
The link between motivation and affirmations
Positive affirmations can play a powerful role in increasing motivation by reinforcing an individual’s belief in their ability to succeed and creating a mindset geared toward action and resilience. By reinforcing a growth mindset, reducing self-doubt, and combating limiting beliefs, positive affirmations can improve motivation throughout the day. Affirmations may also help a person develop strong habits, which can improve motivation when used consistently.
How affirmations can impact the mind and body
Positive affirmations may seem like simple words, but they can have measurable effects on both mental and physical health. By consistently using affirmations, individuals can influence thought patterns, adjust emotional responses, and alter physiological states. Although affirmations are not a cure-all, they can serve as powerful tools for creating a more balanced and resilient mind-body connection.
Benefits to the mind and mental health
Consistently using positive affirmations may rewire negative thought patterns in the brain. This process can create new neural pathways in a process called neuroplasticity, which can reinforce healthier beliefs and behaviors. Additionally, affirmations may help a person improve their self-confidence and self-esteem while improving emotional regulation. These factors may also help a person more effectively nurture relationships with loved ones, which can improve a person’s support network, potentially reducing anxiety and stress.
Physical benefits of using positive affirmations
Using affirmations may reduce stress and cortisol levels while improving problem-solving skills. Reduced cortisol levels can lead to better immune function, improved sleep, and lower blood pressure. Affirmations can also reinforce behavior change by helping a person stick to wellness goals, such as exercising or eating mindfully.
Strategies for creating effective affirmations
Creating effective affirmations may start by reflecting on one’s values and goals. Centering affirmations on one’s values can ensure they are framed in a believable and motivating way. Developing effective affirmations is more than just saying something positive; it’s about crafting a statement that the mind and body can accept and begin to internalize over time.
While affirmations may look different for each person, they usually have several things in common:
Using the present tense: Using the present tense can help the brain see the affirmation as something that is already happening, helping individuals recognize that the outcome is possible and real.
Stay positive: It may be beneficial to focus on what a person wants rather than what they want to avoid. For example, it may be more helpful to say, “I am in control of my choices,” rather than, “I am not anxious anymore.”
Make them personal: Use “I” statements tailored to specific needs or goals. Although generic affirmations can be helpful, personalized affirmations tend to be more powerful.
Keep them believable: Affirmations should stretch a person’s beliefs, but not so much that they seem unreasonable or impossible.
Be consistent: The key to using affirmations effectively may be to use them daily or many times throughout the day. This consistency can keep the message of the affirmation at the forefront of a person’s mind.
Techniques for using affirmations in the morning
Developing consistent habits may be key to using affirmations effectively. For many, the morning is a great time to build a positive affirmation practice and start the day with an optimistic, resilient mindset.
Putting positive morning affirmations into practice
There may be many ways to develop a morning affirmation process, and what works for one person may not be effective for another. Before deciding on an affirmation for the day, it may be helpful to start with a clear intention by reflecting on one’s needs for the day and writing an affirmation based on those needs.
Choosing a method that seems natural may also be important to creating effective affirmations. Some options may include saying affirmations out loud, writing them down, and repeating them mentally. Additionally, it may be helpful to create a ritual out of saying affirmations. For example, individuals might use them while brushing their teeth, during a morning meditation, or while drinking a cup of coffee.
Using affirmations as part of a greater mindfulness routine
Affirmations may be used as part of a greater mindfulness routine that may include breathwork, meditation, and journaling. During meditation or deep breathing practices, a person may incorporate saying an affirmation that they hope to focus on throughout the day. This can help the affirmation become an anchor for these mindfulness practices and may improve its efficacy.
Other mindfulness strategies for mental health
Outside of positive affirmations, other mindfulness strategies can improve mental health as well. One strategy to increase mindfulness may be deep breathing techniques such as box breathing, where a person breathes in for four seconds, holds for four seconds, breathes out for four seconds, and holds for four seconds. Deep breathing can focus the mind and calm the body, reducing stress and anxiety.
Reflective meditation and reflective journaling can also promote mindfulness. Self-reflection can help a person consider their thoughts and challenges from new perspectives. It can also be a tool to identify and reframe negative thought patterns.
Connecting with a mental health professional
Individuals seeking to improve their mental health through positive affirmations may also consider connecting with a mental health professional. A therapist can incorporate positive affirmations alongside mindfulness strategies and therapeutic techniques to improve mental health and well-being.
Attending in-person therapy sessions at a brick-and-mortar office can be challenging, uncomfortable, or inaccessible for some. Online therapy sessions can take place from any location with an internet connection and a personal device, allowing individuals to personalize the therapy process. It’s also possible to choose between video, audio, and live chat sessions to suit each person’s comfort levels.
Research suggests that online therapy can effectively reduce stress and anxiety in daily life. Online therapy typically uses the same evidence-based modalities as in-person therapy. An online therapist may use cognitive-behavioral techniques and other strategies to help a client reframe negative thought patterns.
Takeaway
Morning affirmations can be an effective way to start the day on the right foot. Positive affirmations often function optimally as part of a greater mindfulness routine and can help a person stay motivated and enhance their self-confidence. Online therapy can incorporate affirmations into a larger self-improvement strategy to increase a person’s motivation while improving their mental health and well-being.**
