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.