Affirmations for change and new beginnings
For a move, a new job, a breakup, a loss or any change that makes the ground feel less solid. These are about handling what comes and trusting yourself through it.
36 affirmations: 12 thoughts, each in a gentle, steady and bold version. Updated
What are good affirmations for a big change?
Good affirmations for a big change are short and believable, for example "I learn quickly", "It's not too late for me", and "I'm finding my way, one step at a time". Say two or three of them out loud, five to ten times each, once a day. If a bold wording feels false, start with the gentle version.
Which version should you say?
Start here if kind words about yourself feel hard to believe.
Plain statements for when the gentle ones already feel true.
For when you believe it and want to say it like you mean it.
- I'm allowed to be a beginner
- I can begin again
- I don't have to have it all figured out
- I'm learning to let go of old hurt
- I'm a little braver than yesterday
- My heart is safe with me
- Right now, I'm okay
- I'm learning to let go of what I can't control
- I'm giving my body time
- I've done hard things before
- I'm a little stronger than last week
- I get another day
- I learn quickly
- It's not too late for me
- I'm finding my way, one step at a time
- I let go of what hurt me
- I'm getting braver every day
- I take good care of my heart
- I'm safe in this moment
- I let go of what I can't control
- I'm patient with my body
- I can do hard things
- I'm getting stronger every day
- I'm glad to be here today
- I can learn anything I set my mind to
- My best work is still ahead of me
- I know where I'm going
- I'm free of what hurt me
- I am brave
- I love with my whole heart
- I am safe
- I put my energy where I have a say
- I trust my body
- I can handle whatever comes
- I am strong
- I'm glad to be alive
Say one out loud now
The free affirmation counter listens in your browser and counts each time you say it.
Why these are worded this way
Change is easier when you remember you've handled change before. "I've done hard things before" and "I can begin again" both point at that evidence.
How to practise them
- Choose two or three from the list above. Fewer is better than many said half-heartedly.
- Say each one out loud, slowly, five to ten times. Hearing your own voice is part of it.
- Do it at the same time each day, like after brushing your teeth or on your walk to work.
- When a sentence starts to feel natural, switch to its stronger version.
Read more: How Many Times Should You Repeat Affirmations a Day?, Do Affirmations Work? An Honest Look at the Research
Questions
How do I use these affirmations?
Pick two or three that feel true, or nearly true. Say each one out loud five to ten times, slowly, once a day. Morning works well because it sets the tone, but any regular time is fine. Start with the gentle wording if the bold one feels like a lie.
Why are there three versions of each affirmation?
A statement you don't believe can make you feel worse, especially when your self-esteem is low. The gentle version is believable on a hard day, the steady one is a plain statement, and the bold one is for when you're ready. Move up when the current one feels natural.
Is it better to say affirmations out loud?
Saying words out loud helps you remember them better than reading them silently, an effect psychologists call the production effect. It also keeps your attention on the words instead of drifting.
How long until affirmations work?
There's no fixed number of days. Habit research found that a daily behaviour took a median of 66 days to feel automatic. Most people notice the words feel more natural after a few weeks of daily practice.
Let your phone keep count
Mantrify is an iPhone app that reads each affirmation to you, listens while you say it and counts every repetition, so you can practise with your eyes closed. Coming soon.