Do affirmations work?

I wrote a fitness affirmation for 30 consecutive days. This is what happened…

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To give you some context, I wasn't physically fit growing up.

I didn't have many opportunities to participate in sports or physical activities. My school was a renovated old house with a tiny playground; sports and physical activities were never part of our curriculum.

My most physical activity was occasionally hiking or playing badminton with my friends or family.

For the longest time, I believed I was weak and physically unfit and would never be as fit or strong as people my age. Therefore, investing in my physical fitness and health became paramount.

Even though I started working out regularly and went to the gym as often as possible, deep down, I still had those limiting beliefs that were holding me back.

I realised that to progress, I needed to overwrite those beliefs.

So, I gave myself a challenge.

For 30 consecutive days, I would write a positive health affirmation, no matter how silly it may sound.

I wrote something like, "…I have an athlete's body. My body is healthy and strong. I am fit, energetic, and capable of undertaking any task..."

Every morning for 30 consecutive days, I wrote this affirmation five times in my notebook. There was no specific reason for picking the number 5. I just felt I needed to write it down this many times.

I didn't only write it down; I also said it out loud and visualised it, even when I didn't fully believe it.

"One comes to believe whatever one repeats to oneself sufficiently often, whether the statement be true or false. It comes to be dominating thought in one's mind." - Robert Collier

There was something powerful about writing these affirmations down every day, ev en when I didn't feel like writing them.

While these affirmations didn't magically transform my body, they improved my fitness significantly.

How?

• They gave me the strength and courage to finally take that gym class I had procrastinated on for a year! Because I was afraid I wasn't fit enough or might embarrass myself

• They helped me push myself during intense and challenging workouts

• Whenever I felt too lazy to exercise, these affirmations reminded me of my strength and ability and motivated me to take action

Physically writing down affirmations allows our brain to engage and create a powerful impression, helping with learning and retention.

Affirmations have the power to motivate us and help us achieve our goals faster.

They can help reframe negative thought patterns into positive patterns and beliefs.

If we can change our thoughts, we can change anything.

"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." - Claude M. Bristol

So, do affirmations work?

Yes, based on psychological self-affirmation theory (Steele, 1988), they do work. However, they require regular practice and discipline to achieve lasting long-term benefits. When practised, affirmations and positive thinking have the power to transform our health and lives.