How Positive Affirmations and Manifestation Can Be Powerful

Do manifestation and positive affirmations work according to science? Here’s everything you need to know to accomplish real results.

How Manifestation Affirmations Can Attract Happiness and Peace

How to manifest is becoming huge business, but it’s important to focus on what’s achievable. Unfortunately there are some charlatans making empty promises, which is why I advocate positive manifesting affirmations to help you accomplish the ultimate goal of having a content and happy life.

Because I promise you that manifesting positivity is entirely possible¹. And science tells us that the benefits of positive thinking cannot be underestimated².

Whether you wake up feeling great, or maybe not so much – positive, daily action-driven affirmations can help you to recalibrate, focus on being intentional, and view life through a lens of gratitude, promoting positivity to see you through the day.

And of course we all know that gratitude is just about the most compelling force there is when it comes to our mindset³. If you want to feel better, practice gratitude.

Caveat: there’s such a thing as toxic positivity^{4, 5}, which I do not endorse; gratitude has to be authentic and come from within – having it foisted upon us essentially invalidates negative feelings, which are a legitimate part of the human condition.

The good news is that some carefully selected manifestation affirmations can be a great way to recenter yourself and reframe your situation on those days it’s required.

What is Manifestation / What is Manifesting?

Manifestation, or manifesting, have become popular buzzwords in the wellness industry, but I prefer the theory of affirmations. The principles are similar, but with subtle differences.

Manifestation is the idea that believing in something strongly enough and living accordingly will bring it to fruition.

The difference is science.

But… I don’t buy into the universe rewarding deep desires. It’s just not realistic to wish something and fervently believe that the power of that wish is going to make it so. It’s simply going to result in a lot of unnecessary disappointment, and that’s not something I can promote.

BUT – you can take that positive energy and harness it in a way that aligns with science, so that it can be authentically valuable, and I’m going to explain how.

Manifestation vs Affirmations – What’s the Difference?

The difference is science.

It would be wonderful if yearning for something strongly enough could in itself be enough to make your dream life a reality, but that’s just not realistic – it’s wishful thinking.

How to Manifest? Don’t! Try Affirmations Instead

While there’s much to be cautious of when it comes to manifestation techniques, there is something to the concept. If you’re willing to take a step back, have an open mind, and consider the psychology of beliefs and how they can influence our behaviour then it’s definitely worth exploring.

I’ll concede that this may simply be a case of semantics; if you’re interested in the idea of manifesting a positive attitude, then we’re on the same page because that’s something that has psychology supporting the principles behind it. Due to the connotations associated with manifesting, I refer to this process as the use of affirmations.

Positive affirmations are a profoundly powerful manifestation tool.

If you’re ready to step away from the idea of manifestations and embrace a more rational approach to the goal of manifesting positive changes, powerful affirmations can absolutely fill that gap.

What are Affirmations in Manifesting?

To affirm something simply means to declare it true, and in the context of personal development, positive affirmations are a profoundly powerful tool. 

Manifesting affirmations are short, powerful statements, often beginning with ‘I am’. Their purpose is to help rewire your brain to diminish negative self-talk and increase your inner power, by promoting more encouraging thoughts and beliefs.

Do Positive Affirmations Work?

When a concept seems too good to be true, experience tells us it usually is. With this in mind I’ve read a lot of research into the effectiveness of affirmations. And having checked out the efficacy of affirmations, it turns out there’s something to them.

Affirmations are incredibly powerful⁶ when executed in the proper way. They’re a truly legitimate form of manifesting, because they have basis in science and how the brain works. 

This quote by assistant professor of psychology, Lisa Legault, is a simple explanation that sums up why affirmations are worth considering as a self-development tool:

Self-affirmation is the process of reminding yourself of the values and interests “that constitute your true or core self”.

Lisa Legault

A 2015 study⁷ published in the Social Cognitive and Affective Neuroscience Journal found that self-affirmation activates well-known reward centres in the brain⁸, as well as increasing activity in the medial prefrontal cortex and posterior cingulate. These areas are connected to self-related processing and act as an emotional buffer to painful, negative, or threatening information.

With affirmations, we use this to our advantage.

That said, it’s worth noting that in some cases where there may be underlying issues such as PTSD, affirmations by themselves may not be effective⁹. Affirmations are powerful, but if you’re struggling with trauma then you may benefit from seeing a therapist too.

So How Do Affirmations Work to Promote Positivity and Wellbeing?

How can simply reciting what you would like to be, manifest that wish into actually being? It all comes down to the way the brain works.

One element is something called neuroplasticity¹⁰, which not only provides some insight into how affirmations work, but also how to make them more effective.

The brain can be tricked into believing something imagined is in fact real; with affirmations, we use this to our advantage.

It’s not about magical manifestation; it’s a legitimate technique to prevent self-sabotaging negative self-talk.

Visualising mental images of yourself successfully doing something that fills you with anxiety, such as public speaking or parachuting, activates¹¹ the same areas of the brain as when you actually experience those intimidating situations. 

Affirmations work in exactly the same way: when you repeat something often enough, your brain can be tricked into believing it as fact, and your actions will often follow.

Using the above example, if you repeated an affirmation such as ‘I am a confident and competent public speaker’, you can trick your brain into believing this as truth, thereby relieving the anxiety associated with the activity.

Incredibly, MRI evidence¹² exists to show that neural pathways are increased by practicing positive affirmations.

So, it’s not about magical manifestation; affirmation are a legitimate technique to prevent your nerves or anxiety from leading to self-sabotaging negative thoughts, with plenty of science to back it up.

How Can I Write Effective Affirmations?

It’s important to note that there’s an art to creating effective affirmations. Language is powerful, and so we need to be careful to get it right. 

To make affirmations successful, a great tip is to use ‘I am’ statements. 

Why? Because these are two of the most powerful words in the English language. And ‘I am’ statements perfectly and entirely embody the concept of how affirmations work.

It’s also important to remain positive – we’re wired to more successfully absorb a positively written statement than one composed of negative words. So, for the best results from an affirmation, instead of ‘I am not …’ it’s beneficial to rewrite to be an ‘I am’ assertion.

Use Affirmations to Manifest Balance and Contentment

You could be a billionaire living in the most desirable location on the planet, and without a healthy mindset, you still wouldn’t be happy.

Affirmations can be used for both tangible and intangible hopes, wishes, and goals.

Over and above attaining increased wealth or status, gratitude and reframing are the most beneficial ways for us to achieve happiness. Therefore my recommendation is to use affirmations accordingly, by evaluating the good things you strive for in your life.

The fact is, you could be a billionaire living in the most desirable location on the planet, and without a healthy mindset, you still wouldn’t be happy. Having enough money is important, but after that, placing your focus on gratitude and personal growth is far healthier.

Make them a ritual!

That’s not to say it’s not valuable to have aspirations. It’s simply that focusing on the wrong things will not bring life satisfaction – it’s more beneficial to pursue contentment than stuff, and is the reason I’m not big on the type of manifestation that uses money affirmations for financial goals.

How to Practice Daily Affirmations For Manifestation

While there are a few guidelines to give positive daily affirmations the best possible chance of working for you, there are two critical rules:

1. You must make them a ritual.
2. You must follow through with action.

First, this means you must commit to them on a regular basis, ideally making them a part of your everyday life until they become a healthy new habit. The best way to do this is to decide how and when you are going to practice your affirmations, and note them down somewhere prominent.

Affirmations are a form of self-care.

Scribbling things down helps to make them feel like a more formal promise to yourself and works as a fantastic form of accountability.

When it comes to the act itself, given the value in physically writing a statement out¹³ – especially if you’re not entirely comfortable with speaking affirmations out loud – journaling is an excellent method of practice. (Speaking of which, adding a gratitude list to your journaling routine can also be beneficial¹⁴.)

Second, the power of daily affirmations is in their springboard effect, which must be followed up with hard work. For example, it’s not enough to write an excellent affirmation with the goal of becoming a more confident public speaker – you must also write an excellent speech and practice it.

This is simple common sense, to secure the best life for future self, you have to put the work in. (Any respectable manifestation coach should say the same; if they don’t – run!)

Don’t consider affirmations a chore – they’re a form of self-care. Committing to a routine of positive self-talk is one of the best ways you can increase your self-confidence, self-esteem, and self-worth – ultimately leading to more positive thoughts about yourself.

What Are the Most Powerful Manifestation Affirmations?

The best positive affirmations are the ones that resonate with you. Creating positive manifesting affirmations that truly mean something to you will:

• Decrease any self-consciousness in reciting them,
• Make them feel more personal,
• Increase their value,
• Help you to believe in them,
• …And therefore make them more likely to work.

How to Write Positive Affirmations That Really Resonate

It’s one thing to commit to reciting affirmations, but coming up with a list of them that you’re comfortable with can be completely daunting.

This formula gives you focus and consistency.

If you’re feeling overwhelmed at the prospect, the following tips are reminders of important things to keep in mind for writing your own favorite affirmations:

1. Write ‘I am’ statements.

Statements beginning ‘I am’ are particularly effective because they are powerfully influential in terms of self-identity. (Read more about this in the FAQ at the bottom of this post.)

Sticking to this formula also gives you focus and consistency and, quite simply, will help you to remember your affirmations! Plus the repetitiveness will help to turn your morning affirmations into a mantra, which can be easily chanted as you shower, get dressed, or make your breakfast.

That said, once you get comfortable with affirmations, don’t feel you can’t mix it up – you can write affirmations with a variation on this format which can be an excellent complement to your ‘I am’ statements.

2. Make your statements positive.

Affirmations should be designed to be positive, not negative. State (affirm) what you want and intend to pursue.

3. Be specific.

For example, instead of simply saying ‘I am grateful’, use that as a starting point and then say what you’re grateful for; instead of ‘I am brave’, state what goal your bravery is going to enable you to achieve.

Getting specific helps you to be intentional and laser-focused on your goals.

4. Use the present tense.

This is important because it’s all about the trickery we talked about earlier – we want to rewire your subconscious mind to believe these things are already true – that’s the true power of affirmations in daily life.

5. Use emotive language.

To make your affirmations ultra effective, include compelling, emotive words in your statements.

Remember: writing affirmations in the correct format is fundamental to their success.

Examples of Good and Bad Positive Manifestation Affirmations

Leading on from everything we’ve learned in terms of the science behind affirmations here’s are some affirmations on a couple of topics (wealth and materialism) which are not recommended:

1. The positive loving energy I give out to the Universe, the Universe gives back to me.
2. I effortlessly attract wealthy clients and my bank account keeps effortlessly growing.
3. I thank the abundant Universe for the car of my dreams.
4. I am a money magnet in my dream job.
5. All my wildest dreams are coming true.
6. My abundance mindset is attracting the house I desire.

Here’s an inspiring collection of daily affirmations, which are more likely to provide genuine value, may look like this:

1. I am worthy of love and respect.
2. I am worthy of having my valuable ideas listened to.
3. I am grateful for the supportive people in my life.
4. I am proud of myself.
5. I am a good person.
6. I am learning and growing.

The second list is not only formed of positive words, it’s also authentic, which helps you achieve a better relationship with yourself – a powerful way to create positive change and help you to become the best version of yourself.

When Affirmations Don’t Work – and What to Do Instead

For someone suffering with a crippling lack of self-esteem, affirmations may fail to provide any benefit¹⁵. This is because positive statements attributed to the traits they perceive to be flawed will fundamentally conflict with their core beliefs, causing their subconscious to reject the affirmation.

Here’s an example…

Say you suffer with severe anxiety and you have a presentation to deliver at work. You might practice an affirmation such as ‘I am speaking confidently and fluently, and inspiring my audience’.

In many cases, this could work perfectly well (as we’ve explored above).

However, for somebody who has deeply held limiting beliefs that they’re useless at public speaking and their profound shyness or awkwardness will prevent them from ever doing a better job, this affirmation would likely fail. Here’s why:

The statement is a direct contradiction to their inherent belief. Saying otherwise cannot sway this person; it simply fuels an internal struggle – and ultimately leads to a reinforcement of their self-limiting belief.

But there’s a way forward, even in this situation.

The subconscious stops fighting, and you can begin to see progress.

A groundbreaking study¹⁶ provides the answer, and it comes down to declarative versus interrogative self-talk.

Essentially, instead of making statements that you fundamentally believe false (declarative self-talk), try asking probing questions (interrogative self-talk) to overcome that mind block.

In this scenario, take what you’re honestly thinking, and the affirmation, and turn them into questions instead:

‘I am awkward and terrible at giving presentations’ becomes ‘Am I awkward and terrible at giving presentations?’

‘I am speaking confidently and fluently, and inspiring my audience’ becomes ‘Will I speak confidently and fluently, and inspire my audience?’

As you remember occasions when you delivered successfully, this clever little strategy can be enough to trick the brain into challenging those ingrained self-sabotaging beliefs.

The subconscious stops fighting, and you can begin to see progress.

Over time, you might even feel ready to try again with traditional affirmations.

Manifesting Affirmations FAQ

Want to dig deeper into the science and theory behind affirmations? This FAQ should help!

What is Self-Affirmation Theory?

Self-affirmation theory is based around the ideas of self-efficacy, self-identity, and self-integrity, and how these concepts come together.

Essentially, practicing positive affirmations supports our sense of self-integrity by affirming our beliefs in positive ways, as shown by this study¹⁷.

For a deeper understanding of the theory, it’s necessary to have a basic understanding of each of the three key components underpinning it…

What is Self-Identity in Self-Affirmation Theory?

Self-identity (also known as self-conception) is the narrative we assign to ourselves. Using affirmations helps us to maintain a positive narrative, or self-identity, in which we’re principled, and capable of adapting to different circumstances¹⁸.

When our self-identity includes the idea that we’re adaptive, we can also define success in different ways.

Self-identity is not about being perfect or even exceptional; it simply means that you’re competent and good enough in each area of your life that you personally value and perceive to form part of your moral system.

What is Self-Integrity in Self-Affirmation Theory?

Finally, we maintain self-integrity by behaving in ways which are consistent with our values. In other words, we act not for praise, but in ways which we believe are deserving of praise. Effective affirmations work in the same way.

For example, we might say ‘I am a kind and supportive friend’, not because we want praise for being so, but because we want to be deserving of such praise, as being a kind and supportive friend is an important personal value.

Final Thoughts on the Law of Affirmation

Regular practice of carefully curated or written Law of Attraction affirmations can be an excellent manifesting technique. You just have to be aware of their limitations and the science of how they work to get the most benefit from them.

If you’re a good candidate and open to the concept of affirmations and what they can do for you, then the evidence clearly illustrates their value.

And if affirmations are not life-changing for you? Try incorporating the alternative self-improvement strategy outlined above to positively influence your mindset instead.

Sources

1. Burton, C. M., & King, L. A. (2004). The health benefits of writing about intensely positive experiences. Journal of Research in Personality, 38(2), 150–163. doi: 10.1016/S0092-6566(03)00058-8.
2. Fredrickson BL. The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. Am Psychol. 2001 Mar;56(3):218-26. doi: 10.1037//0003-066x.56.3.218. PMID: 11315248; PMCID: PMC3122271.
3. The Science of Gratitude
4. Feltner, Madeline E., “Toxic Positivity and Perceptions of Mental Health” (2023). Senior Theses. 607.
   https://scholarcommons.sc.edu/senior_theses/607
5. Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075–1092. doi: 10.1037/pspp0000157.
6. Cohen GL, Sherman DK. The psychology of change: self-affirmation and social psychological intervention. Annu Rev Psychol. 2014;65:333-71. doi: 10.1146/annurev-psych-010213-115137. PMID: 24405362.
7. Cascio CN, O’Donnell MB, Tinney FJ, Lieberman MD, Taylor SE, Strecher VJ, Falk EB. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016 Apr;11(4):621-9. doi: 10.1093/scan/nsv136. Epub 2015 Nov 5. PMID: 26541373; PMCID: PMC4814782.
8. Cascio CN, O’Donnell MB, Tinney FJ, Lieberman MD, Taylor SE, Strecher VJ, Falk EB. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016 Apr;11(4):621-9. doi: 10.1093/scan/nsv136. Epub 2015 Nov 5. PMID: 26541373; PMCID: PMC4814782.
9. Jessop DC, Ayers S, Burn F, Ryda C. Can self-affirmation exacerbate adverse reactions to stress under certain conditions? Psychol Health. 2018 Jul;33(7):827-845. doi: 10.1080/08870446.2017.1421187. Epub 2018 Feb 19. PMID: 29458267.
10. Neuroplasticity, Wikipedia
11. Agnati LF, Guidolin D, Battistin L, Pagnoni G and Fuxe K (2013) The neurobiology of imagination: possible role of interaction-dominant dynamics and default mode network. Front. Psychol. 4:296. doi: 10.3389/fpsyg.2013.00296.
12. Cascio CN, O’Donnell MB, Tinney FJ, Lieberman MD, Taylor SE, Strecher VJ, Falk EB. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016 Apr;11(4):621-9. doi: 10.1093/scan/nsv136. Epub 2015 Nov 5. PMID: 26541373; PMCID: PMC4814782.
13. Keita Umejima, Takuya Ibaraki, Takahiro Yamazaki, and Kuniyoshi L. Sakai. “Paper Notebooks vs. Mobile Devices: Brain Activation Differences During Memory Retrieval.” Frontiers in Behavioral Neuroscience (First published: March 19, 2021) DOI: 10.3389/fnbeh.2021.634158
14. Harbaugh, C. N., & Vasey, M. W. (2014). When do people benefit from gratitude practice? The Journal of Positive Psychology, 9(6), 535–546. doi: 10.1080/17439760.2014.927905.
15. Wood JV, Perunovic WQ, Lee JW. Positive self-statements: power for some, peril for others. Psychol Sci. 2009 Jul;20(7):860-6. doi: 10.1111/j.1467-9280.2009.02370.x. Epub 2009 May 21. PMID: 19493324.
16. Senay I, Albarracín D, Noguchi K. Motivating goal-directed behavior through introspective self-talk: the role of the interrogative form of simple future tense. Psychol Sci. 2010 Apr;21(4):499-504. doi: 10.1177/0956797610364751. Epub 2010 Mar 9. PMID: 20424090; PMCID: PMC3626423.
17. Cascio CN, O’Donnell MB, Tinney FJ, Lieberman MD, Taylor SE, Strecher VJ, Falk EB. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016 Apr;11(4):621-9. doi: 10.1093/scan/nsv136. Epub 2015 Nov 5. PMID: 26541373; PMCID: PMC4814782.
18. Cohen GL, Sherman DK. The psychology of change: self-affirmation and social psychological intervention. Annu Rev Psychol. 2014;65:333-71. doi: 10.1146/annurev-psych-010213-115137. PMID: 24405362.