10 Tips To Start An Affirmation Journal That Actually Works
It will feel just slightly embarrassing to write things about yourself that you don’t sincerely believe (“I am a healthy and happy person”). And your inner critic will definitely let you know how silly you sound.
But push through that initial discomfort and stick with it.
Make your positive affirmations personal, emotional and just a tad more than what you consider attainable. And watch your inner critic begrudgingly fall into a quiet murmur.
Because the goal of an affirmation journal is to shift your focus towards positive thoughts and leave less space for negativity.
Which doesn’t mean the negativity will entirely go away. But you’ll learn that you don’t always have to believe your own thoughts.
You know that speaking critically to yourself saps your confidence. So why not harness that power and see what speaking positively to yourself can do?
I’ve been journaling for decades and positive affirmations have changed my life, from boosting my confidence to helping me achieve my goals in the face of paralyzing self-doubt.
And this is my ultimate guide to starting an affirmation journal that you’ll actually love.
What is an affirmation journal?
An affirmation journal is your safe space to write down positive statements about yourself.
It’s a space to give yourself the self-love and encouragement you deserve – but didn’t always get.
A daily affirmation journal isn’t going to stop negative thoughts. Those thoughts will always be there and they’re a natural part of life.
But an affirmation journal will make you more self-aware when negative thoughts do come in. And it will make you less inclined to believe them.
Affirmation journal examples
I take great care of myself, eat well and take care of my body.
I travel often and take the initiative to explore new places. I create opportunities to travel and I motivate myself to try new experiences.
I love nourishing food and the feeling of air filling my lungs as I walk.
Do affirmations actually work?
Yes. When you write down positive statements about yourself, you activate the same parts of your brain that having the actual experience would.
Repeating positive statements encourages your brain to regard them as fact. And when you believe in yourself, your actions start to reflect that.
How to write affirmations
Think about the best version of yourself and your best life.
Picture in vivid detail your ideal future self, down to their wardrobe and favorite lunch spot.
Do you take better care of yourself or travel more often?
Do you have financial security and a stable savings account?
Do you treasure rich relationships and time with loved ones?
Use your affirmation journal to narrow down your future dreams and paint a vivid picture of your ideal life.
Keep your affirmations positive, hopeful and achievable. Then turn those hopes into factual statements about yourself. Write down all your hopes and dreams as if they’d already come true.
Write your affirmations in the present tense and repeat them with conviction. Do this for 3-5 minutes a day and be consistent.
Affirmations work best with repetition. And there are no shortcuts to feel the full impact of an affirmation journal.
And don’t forget the key step: action.
Affirmations don’t create change unless you behave as if your positive statements were already true.
How to start an affirmation journal
1. Make it personal
Make your affirmations personal and avoid blanket feel-good statements. Make your affirmations as specific as possible.
Don’t copy and paste what others desire in life. Choose bold and specific statements that resonate and light you up with joy.
What aspects of your life do you want to improve? Craft your affirmations to focus on the goals most important to you.
2. Write positive statements in the present tense
Always write your affirmations in the present tense as if they are already true.
It will feel awkward at first, but affirmation journaling isn’t about being honest or recording your emotions. It’s an exercise meant to change your perspective.
Use phrases like “I am” and “I choose” to reaffirm positive statements about yourself.
Keep the statements positive and avoid negations like “I will not be depressed.” Instead, write “I feel hopeful and confident.”
3. Be specific
Your affirmations will make a bigger impact – and be far more believable – when they’re unique to you.
So instead of writing “I am creative,” write: “I always sketch in the evening with my tea, even if it’s just for 10 minutes, and this inspires me to be consistent with my art.”
4. Feel the emotion
Don’t rush through your affirmations.
Take your time to feel the emotions behind your words. Meditate on your feelings and savor those sensations.
As you write, imagine the feeling you’d experience when you receive your desired outcome. Visualize yourself achieving your goal.
Do you feel fulfilled? At peace? Secure? Lean into those emotions and stay in that headspace to allow those emotions to become vivid.
5. Keep your expectations realistic
It’s not easy to build a consistent affirmation journal habit.
You might get impatient and give up before you see any results.
So start small and build a journaling habit around an already-existent habit in your daily routine. Do your journaling with your morning coffee or set aside 5 minutes to write before you sleep.
Start small with 3-5 daily affirmations.
Increase your journaling time as you get more comfortable with writing daily. Stay consistent, even if that means journaling 5 minutes a day.
Trust in the process and keep going even if you don’t immediately see results.
6. Put your words into action
Affirmations only work when they’re coupled with action.
Affirmations won’t make your goals miraculously appear out of thin air. But they’ll give you the confidence to pursue your ambitions.
And they’ll make your actions towards that future life feel far less intimidating.
7. Express gratitude
Leave some space in your affirmation journal to express gratitude for what you already have.
Gratitude cultivates an abundance mindset and a positive outlook. And that mindset makes your positive affirmations all the more powerful.
A gratitude journal is an incredible tool to use alongside your affirmation journal. To get started, make a daily list of 3 things you’re grateful for before you start affirmations.
8. Enjoy the process
An affirmation journal should be a pleasure, not a burdensome chore.
Make your journaling enjoyable. Brew a fresh cup of coffee and sit in the sun while you write in the morning. Or light a scented candle and pour yourself a drink when you journal at night.
Decorate your journal, sketch in the margins and use your favorite colored pens to make your affirmations more personal.
Make affirmation journaling something you look forward to. It’s your time for self-care and indulgence. It’s a time to reassure yourself and quiet your anxiety.
9. Don’t be harsh on yourself
You’ll probably miss a few days of journaling when your life gets hectic.
So don’t beat yourself up if you skip a few days of journaling. Consistency is far better than perfection.
Don’t judge your writing or get deflated when you don’t see immediate progress. Don’t fret if the process feels forced and awkward.
10. Track your progress
Reread your affirmations regularly to track your growth and reassess your goals.
Celebrate your achievements and treat yourself whenever you reach a milestone. Use your successes to fuel higher affirmations and motivate yourself to action.
What to write in an affirmation journal
Affirmation journaling rewires your brain for greater confidence and positivity. Consistent affirmations will transform your outlook and give you the self-belief to pursue your loftiest goals.
Start small with 3-5 affirmations a day and turn your journaling into an enjoyable habit.
Affirmation journal prompts:
1. I feel gratitude because…
2. I am capable of achieving…
3. My greatest strengths are…
4. I am worthy of…
5. I deserve to have…
6. My voice matters because…
7. I am worthy of love because…
8. I am confident in my abilities because…
9. I am resilient because…
10. I deserve happiness because…
Read next:
Journaling for Mental Health (And 30 Powerful Prompts)
100 Incredible Journaling Ideas (For Anxiety, Clarity And More)
14 Life-Changing Journaling Techniques (And How To Start)
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