September is a month of fresh starts. Summer winds down, children head back to school,
routines return and many of us begin thinking about what we want the final months of the year to
look like. While we may make plans for healthier meals, more exercise or better sleep, there is
another powerful wellness habit that takes almost no time at all: changing the way we talk to
ourselves through positive affirmations.
A positive affirmation is a short, intentional statement that reinforces a constructive belief,
personal value, strength or goal. Rather than focusing on what we are doing wrong or what we
fear might happen, an affirmation directs attention toward the qualities and behaviors we want to
cultivate. Examples include:
“I am capable of handling challenges one step at a time.”
“I am calm, confident and prepared.”
“I have the courage to try new things.”
Affirmations aren’t magic words – simply repeating a sentence in no way guarantees that life will
change. Repeating “I am healthy” can’t substitute for nutritious food, physical activity, quality
sleep or appropriate healthcare. However, affirmations can be a real mental wellness tool to help
reinforce the mindset necessary to make healthy choices.
One important principle is that an affirmation should feel meaningful and believable. If someone
who is struggling with confidence repeatedly says, “I am the most confident person in the
world,” the statement may feel disconnected from reality. A better starting point might be: “I am
learning to trust myself.” Or “I can do difficult things even when I feel nervous.”
The goal isn’t to deny reality. It is to create a more constructive response to reality. This
distinction is important because research on self-affirmation often involves reflecting on
personally important values, rather than simply repeating generic positive phrases. Studies
suggest that affirming meaningful values can reduce defensiveness and help people remain more
open to information and change.
Creating an affirmation doesn’t have to be complicated. Start by asking yourself: What quality do
I want to strengthen? Maybe it’s patience. Confidence. Resilience. Self-compassion. Courage.
Gratitude. Healthy boundaries. Consistency. Then turn that quality into a short statement.
Instead of: “I don’t want to be so stressed.”
Try: “I can meet stressful moments with patience and calm.”
Instead of: “I’m terrible at exercising.”
Try: “I am becoming someone who enjoys moving my body.”
A good affirmation is generally personal, positive, present-focused and connected to something
you genuinely value. Keep it short enough to remember and meaningful enough that you actually
want to repeat it. Try writing your affirmation on a sticky note, placing it on your bathroom
mirror, adding it to your phone’s notes or setting it as a morning reminder. You can say it while
brushing your teeth, during your morning coffee or before going to bed.
Affirmations can be helpful for kids too. September can bring a mixture of excitement and
anxiety for children with new teachers, new classrooms, academic expectations, friendships and
unfamiliar routines all creating stress. A simple affirmation can give children a positive thought
to return to when they feel overwhelmed.
Parents can help children create affirmations that emphasize effort, resilience, belonging and
self-worth, rather than perfection. Try:
“I can learn new things.”
“I don’t have to be perfect to do my best.”
“I can ask for help when I need it.”
“I am a good friend.”
“I can handle new experiences.”
For younger children, the practice can be even simpler: have your child choose one quality they
want to carry into the school year—such as courage, kindness or curiosity—and create a short
phrase around it. Say it together each morning before school. Over time, the affirmation can
become a familiar mental cue: I am capable. I am supported. I can handle today.
We spend enormous amounts of time talking to other people, yet one of the most influential
conversations we have is the one happening inside our own heads. This September, as you return
to routines and set new goals for the season ahead, consider adding this easy, healthy habit to
your daily routine.
Choose your words carefully. Speak to yourself with the same encouragement you would offer
someone you love—and see what happens when positive self-talk becomes part of your everyday
wellness routine.
A simple place to start: I am capable. I am growing. I can handle what today brings.