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Published by thinal

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Published by: thinal on Sep 22, 2009
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Self-affirmations are positive statements or self-scripts that can condition thesubconscious mind so that you can develop a more positive perception of yourself.Affirmations can help you to change harmful behaviors or accomplish goals, andthey can also help undo the damage caused by negative scripts, those things whichwe repeatedly tell ourselves (or which others repeatedly tell us) that contributeto a negative self-perception. Affirmations are easy to create and use, but you'llneed dedication to make them work. Here's some pointers to help you get the mostout of these powerful tools.STEPS:1. Think about your positive attributes.Take stock of yourself by making an inventory of your best qualities, abilities,or other attributes. Are you gorgeous? Write it down. Are you a hard worker? Makenote of it. Write each quality down in a short sentence, starting with "I" andusing the present tense: "I am beautiful," for example, or "I am generous". Thesestatements are affirmations of who you are. We rarely focus on those things thatwe really like about ourselves, instead choosing to dwell on things we'd like tochange. An inventory will help you break that cycle, and using these affirmationsto help you appreciate who you are will give you the confidence you need to acceptyour affirmations of who you want to become. 2. Think about what negative scripts you want to counteract or what positive goalsyou want to accomplish. Affirmations can be extremely useful to counteractnegative perceptions you have developed about your appearance, your abilities, oryour potential (we'll refer to these types of affirmations as "counter-scripts").Affirmations can also help you achieve specific goals, such as losing weight orquitting smoking. Make a list of your goals or the harmful self-perceptions youwant to change. 3. Prioritize your list of things to work on. You may find that you have a lot ofgoals or that you need many counter-scripts. It's best, however, to concentrate onjust a few affirmations at a time, so choose those that are most important or mosturgent and work with those first. Once you see improvement in those areas oraccomplish those goals you can develop new affirmations for other items on yourlist. You can try using as many affirmations as you want at any given time, butyou may want to start by using no more than five. 4. Write your affirmations. In step 1, you got plenty of practice writingaffirmations based on your positive qualities in the present. You can use thesealone as counter-scripts, or you can add other affirmations to influence yourbehavior in the future. The affirmations you will use to influence future changesshould follow the same basic form as those from step 1. They should start with"I," and be short, clear, and positive. There are two kinds of future-orientedaffirmations you can use to work toward goals. * "I can" statements: Write a statement affirming the fact that you can achieveyour goal(s). For example, if you want to quit smoking, a statement such as "I canquit smoking," is a good start. Many experts recommend that you avoid any sort ofnegative connotation, so that you would instead say something like "I can freemyself from smoking," or "I can become smoke-free." * "I will" statements: Write a statement affirming that today you will actuallyuse your ability to achieve your goal. So, following the above example, you couldsay, "I will be smoke-free today," or "I will smoke fewer cigarettes today thanyesterday." Again, the affirmation should use positive language and should simply
express what you will do today to achieve the longer-term goal. 5. Match up some of your positive attributes with your goals. Which of thepositive qualities that you affirmed in step 1 will help you achieve the goals youhave set? If you're quitting smoking, for example, you may need willpower orcourage, or you may need to reflect on the fact that you are beautiful or that youcare about your family. Select two or three of these affirmations to support yourgoal-oriented affirmations. 6. Make your repetitions visible so you can use them. Repetition is the key tomaking affirmations effective. You want to think about your affirmations severaltimes a day, every day. There are several ways to do this. * Make a point of writing your affirmations in a journal or diary each morningwhen you wake up and each night before you go to sleep. Repeat the affirmations toyourself at these times, as well. Ideally your affirmations should be the firstthing you think of when you wake up and the last before you go to sleep. * Meditate on your affirmations. Close your eyes, shut out the rest of the world,and think about your affirmations. Say and repeat the words, but think about whatthe words mean to you; think about the future and try to feel the emotions thatthe affirmations evoke. * Leave reminder cards in various places. Use 3X5 index cards or sticky notes towrite your affirmations (one per card). Make several cards for each affirmation,and then leave these cards where you will see them: place one where you sit at thekitchen table, tape one to your car's steering wheel, slip one inside your deskdrawer, or stick one to your computer monitor, etc. Each time you see the card,read it and think about what it means. * Carry your affirmations with you. Make a list of your affirmations and put it inyour wallet or purse. If you need a pick-me-up, or if you find yourself about towaver from your goals, get out your affirmations and read them. 7. Continue using your affirmations. The more you affirm something, the morefirmly your mind will accept it. If you are trying to accomplish a short-termgoal, use your affirmations until you have accomplished it. If you simply want touse affirmations as a counter-script, use each one as long as you like.TIPS:* Don't be discouraged if your affirmations don't seem to help at first. Instead,think about how you are using them. Do you really believe them? If you don'tbelieve the affirmations, they can still be effective, but it will take longer. Ifyou're tired of waiting, make sure your goals are attainable and set reasonableexpectations for when you want to attain them. Use affirmations to counteractnegative scripts or to accomplish small goals, and you will eventually develop theconfidence to tackle bigger issues. * Affirmations can be used in combination with visualizations to increase theeffectiveness of both. By visualizing your affirmations, you can make them morereal in your mind. Include mental visualization using as many of your five senses(sight, sound, smell, taste, touch) as appropriate. * If you don't want people to know about your affirmations, just place yourreminders in discreet locations. Remember, however, that it's important that yousee them frequently, or they'll do you no good. 

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