100 Positive Affirmations and How to Make Them Work

Positive affirmations are short, positive statements about yourself that you repeat to challenge self-doubt and focus on your strengths. “I can handle this.” “I’m learning and growing.” “I deserve rest.”

They’re simple, free and take seconds. Used well, they’re one of the best-studied tools in psychology. Used badly, they can make you feel worse. This guide covers how they work, how to make them believable, and 100 examples to get you started.

How positive affirmations work

Most research on affirmations builds on self-affirmation theory, proposed by Stanford psychologist Claude Steele in 1988. His insight: when one part of your self-image is threatened (a failure, criticism, bad news), you can protect your sense of self by reminding yourself of something else you value.

Studies since then have found that affirming your values and strengths can:

• Lower stress responses, including the stress hormone cortisol.
• Reduce defensiveness, so you’re more open to hard feedback and health information.
• Improve problem-solving under pressure.

We go through the research in detail in Do Affirmations Work?

The catch: affirmations must feel believable

In 2009, Joanne Wood and colleagues found that repeating “I am a lovable person” helped people with high self-esteem a little, but made people with low self-esteem feel worse. When a statement clashes with what you believe, your mind argues back.

So the best affirmations are:

1. Believable today, not in a fantasy future.
2. Specific, rather than vague.
3. Grounded in evidence, like something you’ve actually done.
4. About what you value, not only how you want to feel.

If a statement feels false, soften it with a bridge: “I’m learning to…,” “I’m open to…” or “I’m becoming…”

How to use positive affirmations

• Pick three to five that feel true, or almost true.
• Read them at the same time every day, like after brushing your teeth. (See How to Build a Daily Affirmation Habit.)
• Say them aloud if you can, or try mirror work.
• Use them before hard moments: an interview, an exam, a difficult call.
• Rewrite them as your life changes.

100 positive affirmations

For confidence

1. I can do hard things.
2. I’ve handled challenges before, and I can handle this.
3. My voice matters.
4. I trust myself to make good decisions.
5. I’m capable of learning what I need.
6. I bring real value to the people around me.
7. I’m allowed to take up space.
8. I believe in my ability to figure things out.
9. I’m proud of how far I’ve come.
10. I’m becoming more confident every day.

More: Affirmations for Confidence

For self-love

11. I’m worthy of love and kindness, including my own.
12. I’m enough, exactly as I am today.
13. I treat myself the way I’d treat a good friend.
14. My imperfections make me human, not unworthy.
15. I deserve rest.
16. I forgive myself for past mistakes.
17. I’m allowed to change and grow.
18. I appreciate my body for all it does.
19. I’m learning to love myself more each day.
20. I’m on my own side.

More: Self-Love Affirmations

For calm and anxiety

21. I’m safe in this moment.
22. I can breathe slowly and let this pass.
23. My feelings are temporary. They’ll change.
24. I don’t have to solve everything today.
25. I can handle what comes, one step at a time.
26. I let go of what I can’t control.
27. I’ve felt this before, and I came through it.
28. Calm is something I can return to.
29. My thoughts aren’t always facts.
30. I give myself permission to slow down.

More: Affirmations for Anxiety

For stress

31. I can do one thing at a time.
32. Rest is productive.
33. I’m allowed to say no.
34. I’m doing enough.
35. I can ask for help.
36. This busy season will pass.
37. I focus on what matters most right now.
38. I release the pressure to be perfect.
39. I take care of myself so I can take care of others.
40. I’ve got this, and if I don’t, I’ll get help.

More: Affirmations for Stress

For success and goals

41. I get better with practice.
42. Small steps add up to big results.
43. Challenges help me grow.
44. I’m building something I’m proud of.
45. Mistakes are part of learning.
46. I take action toward my goals every day.
47. I celebrate progress, not perfection.
48. I’m committed to my growth.
49. I deserve success, and I’m willing to work for it.
50. I define success on my own terms.

More: Success Affirmations

For mornings

51. Today is a fresh start.
52. I choose how I respond to today.
53. I’ll do my best today, and my best is enough.
54. Good things can happen today.
55. I’m ready for what today brings.
56. I bring kindness into my day.
57. I start today with gratitude.
58. I have the energy I need.
59. I’ll notice one good thing today.
60. I’m grateful to be here.

More: Morning Affirmations

For gratitude

61. I’m grateful for the people who love me.
62. I notice the good things in my life.
63. I have more than I sometimes realize.
64. I’m thankful for my body and what it lets me do.
65. I appreciate small, everyday joys.
66. I’m grateful for the lessons in hard times.
67. Gratitude helps me see clearly.
68. I’m thankful for this moment.
69. I appreciate the progress I’ve made.
70. I’m grateful to be learning and growing.

More: Gratitude Affirmations

For relationships

71. I deserve relationships that feel safe and kind.
72. I can say what I need with kindness.
73. I attract people who respect me.
74. I give and receive love freely.
75. I can set boundaries and still be loving.
76. I’m a good friend, and I have good friends.
77. I let go of people who don’t treat me well.
78. I listen with patience and curiosity.
79. I’m worthy of being cared for.
80. Love is something I give and something I’m allowed to receive.

More: Love Affirmations

For hard times

81. This is hard, and I’m still here.
82. I’ve survived every hard day so far.
83. It’s okay not to be okay.
84. I’m stronger than I feel right now.
85. Better days are possible.
86. I’m allowed to grieve and to heal.
87. I don’t have to go through this alone.
88. One step at a time is enough.
89. I can rebuild.
90. This chapter isn’t the whole story.

More: Affirmations for Job Loss, Grief and Divorce

For sleep

91. I did enough today.
92. I let go of today and rest.
93. My body knows how to rest.
94. Tomorrow’s problems can wait until tomorrow.
95. I’m safe, warm and resting.
96. I forgive today’s mistakes.
97. I’m grateful for one good thing today.
98. My mind is slowing down.
99. Rest is helping me heal and grow.
100. I’ll wake up ready for a new day.

More: Bedtime Affirmations

Make them yours

These 100 are starting points. The most powerful positive affirmations are personal: they mention your wins, your people and your challenges. “I can do hard things” becomes “I finished my degree while working nights. I can do hard things.” Our guide on how to write personalized affirmations shows you how.

Affirmations support wellbeing, but they aren’t a treatment for depression, anxiety or any other condition. If you’re struggling, please talk to a doctor or a licensed therapist.

How Ananda can help

Instead of picking from a list, let Ananda write positive affirmations about you. Answer two questions (what you’re proud of, and what you’d like help with), choose a focus, and get seven personalized affirmations in any of 70 languages. Read them, hear them aloud or keep them on your Home Screen widget.

Sources

• Steele, C. M. (1988). The psychology of self-affirmation: Sustaining the integrity of the self. Advances in Experimental Social Psychology, 21, 261–302.
• Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology, 65, 333–371.
• Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860–866.