I want to change my brain, but how? Let us explore positive affirmations; how they work, and how you can make them work for you.
Our minds are incredibly powerful, and the thoughts we entertain can significantly impact our well-being for better or for worse. Positive affirmations are rooted in the principles of cognitive psychology, which examines how our thoughts and beliefs shape our behaviours and emotions.
Our amazing brain is composed of billions of interconnected neurons that communicate with each other through electrical impulses. When we repeat a thought or engage in a particular mental activity all the time, the neural pathways associated with that thought or activity become stronger. This is known as neuroplasticity, through neuroplasticity we can use positive affirmations to create lasting change in our thinking patterns.
Positive affirmations work by challenging negative or self-limiting beliefs and replacing them with positive, empowering ones. By consciously repeating positive statements in the area we want to improve on, we can gradually reprogram our brains to choose the outcomes we desire. As the neural pathways associated with our positive thoughts become stronger, they become the default patterns of thinking. Leading to a positive and resilient mindset.
What is the reticular activating system (RAS)?
Remember when you were looking to buy a car of a particular brand and suddenly you start seeing that car everywhere? That is the work of the reticular activating system (RAS). The RAS is a network of neurons located in the brainstem. It serves as a filter for incoming sensory information, determining what is prioritised and brought to our conscious attention.
Here’s how we can use the RAS:
The RAS acts as a gatekeeper, filtering the amount of sensory information we encounter daily. It selects what information to let through and what to ignore. By regularly repeating and experiencing positive affirmations, we provide the RAS with a specific set of instructions on what we want to focus on. It starts to recognise and amplify sensory information that aligns with our affirmations while filtering out information that is contradictory.
Heightened awareness:
As the RAS filters incoming information, it enhances our awareness of things that are relevant to our goals and beliefs. For example, if we consistently affirm, “I am confident and successful,” the RAS may direct our attention to opportunities or situations that support that information. We become more aware of positive experiences, resources and possibilities that can further reinforce our beliefs.
Cognitive bias:
The RAS also influences cognitive biases, such as confirmation bias and expectancy bias. Confirmation bias is the tendency to seek out and interpret information that confirms our existing beliefs. Expectancy bias refers to perceiving and remembering events in line with our expectations. By using positive affirmations, we shape our expectations and beliefs, which can then bias our perception and interpretation of the world around us.
By consistently engaging in positive affirmations, we can train our RAS to filter information to align with our desired beliefs and goals. It helps us notice and focus on opportunities, resources, and experiences that reinforce our positive affirmations, this creates a self-reinforcing cycle of positivity and growth.
Making Positive Affirmations Work for You
While positive affirmations do work, they have to be applied with intention and consistency to maximise their effectiveness. Here are some tips to help you make positive affirmations work for you.
Choose affirmations that resonate with you:
As an exercise write down negative thoughts about yourself that pop into your head during the day. Now write the opposite of that. Those are your affirmations. For instance, you might say to yourself, “I’m always broke.” swap that with, “Money comes easily and unexpectedly into my life.” And watch the money come easily and unexpectedly into your life. This is utilising confirmation bias as well as expectancy bias.
Make them present and positive:
Phrase your affirmations in the present tense, as if they are already true. Focus on what you want to achieve or embody, rather than what you want to avoid. For example instead of saying, “I will overcome challenges,” say, “I am resilient and capable of overcoming any challenge.
Use the science of visualisations to be specific and detailed in your affirmations. The more vividly you can imagine the desired outcome, the more impactful the affirmation will be. Visualise yourself already embodying the qualities or experiencing the success you desire.
Repeat consistently:
Repetition is key to rewiring your brain. Incorporate your affirmations into a daily routine, such as reciting them in the morning, before bed, during meditation or during moments of reflection.
Aim for at least 5-10 minutes of focused affirmation practice
Engage your emotions:
To enhance the effectiveness of positive affirmations engage your emotions while repeating them. Feel the positive emotions associated with the affirmation and let them permeate your being.
Utilise your subconscious:
Just before bed and when you wake up your brain enters the theta brain state, in the theta state, the conscious mind becomes less active, and the subconscious mind becomes more dominant. The subconscious mind is highly receptive to information, suggestions and beliefs. Positive affirmations, when repeated during theta meditation or relaxation, have a greater chance of being absorbed and accepted by the subconscious mind. Go a step further and write down your affirmations on a piece of paper next to your bed so you subconsciously read them before you go to sleep and when you wake up. (I have affirmations posters and goal visualisations in my room so I inadvertently read them every day, morning and night.)
Combine affirmations with action:
While affirmations are powerful, they are not a substitute for action. Use affirmations to support and motivate you to take the necessary steps towards your goals. Combining positive affirmations with deliberate action is the key to making meaningful changes in your life.
Stay patient and persistent:
Rewiring your thought patterns takes time and consistent effort. Be patient with yourself and trust the process. It may take weeks or months to see noticeable changes, but by persistently practising affirmations, you can create a positive shift in your mindset. Every day is a step in the right direction.
Positive affirmations are just like watering a plant. You don’t see the growth straight away but a month to a year later and you won’t even believe how far you have come.
References:
Sherman, D. K., & Cohen, G. L. (2006). The Psychology of Self-Defense: Self-Affirmation Theory. In Advances in Experimental Social Psychology (Vol. 38, pp. 183-242). Academic Press. DOI: 10.1016/S0065-2601(06)38004-5
Creswell, J. D., et al. (2013). Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses. Psychological Science, 24(11), 2204–2212. DOI: 10.1177/0956797613496438
Wood, J. V., et al. (2009). Positive Self-Statements: Power for Some, Peril for Others. Psychological Science, 20(7), 860–866. DOI: 10.1111/j.1467-9280.2009.02370.x