# Do Affirmations Work? What the Research Actually Found Do affirmations work? Values-based reflection has better evidence than repeating trait claims, which can backfire for people with low self-esteem too. **Author:** Ahilendran Sinnaiah (Founder & Developer, Champ) **Published:** 2026-10-21 **Canonical URL:** https://champ.plus/blog/do-affirmations-work/ **Source:** Champ (https://champ.plus/) **Tags:** affirmations, self-care, research --- Do affirmations work? Values-based self-affirmation can sometimes help people face a threat with less defensiveness. Repeating a trait claim such as “I am confident” has weaker support and can backfire for people with low self-esteem. Affirmations are not therapy and do not treat anything. [Cohen and Sherman](https://doi.org/10.1146/annurev-psych-010213-115137) and [Wood, Perunovic, and Lee](https://doi.org/10.1111/j.1467-9280.2009.02370.x). **In short** - The better-studied version of self-affirmation asks you to reflect on a value that already matters to you. - A broad, positive trait statement can feel unconvincing when it clashes with how you see yourself. - A useful affirmation is usually about a value or a real action, not a trait you are trying to force yourself to believe. ## What do researchers mean by self-affirmation? In this research, self-affirmation usually means reflecting on a personally important value, not repeating a compliment to yourself. Cohen and Sherman describe exercises in which people consider values such as close relationships, creativity, learning, faith, independence, or helping others. The point is to remember that one difficult moment does not define your whole worth or every part of your life. Their review draws a clear distinction between affirming a broader sense of self and trying to persuade yourself that you possess one specific quality. [Their review of self-affirmation research is here](https://doi.org/10.1146/annurev-psych-010213-115137). That difference matters. “I care about being a reliable friend, and I checked in on someone yesterday” rests on a value and an observable action. “I am completely confident” makes a sweeping claim that may feel false when you are nervous, disappointed, or dealing with a real problem. The studies behind values affirmation also tend to use it in a specific setting: before or during a moment that could feel threatening, such as difficult feedback or an evaluative situation. That is a narrower claim than saying that any positive sentence, repeated at any time, will change how you feel or perform. A classroom study by Cohen and colleagues tested a values-writing exercise in that kind of context, rather than a daily slogan. [Read the original study](https://doi.org/10.1126/science.1128317). ## Do positive self-statements work? Positive self-statements may feel helpful to some people, but the evidence does not support treating them as a reliable fix for everyone. Wood, Perunovic, and Lee tested the statement “I’m a lovable person” in a set of studies. Participants with low self-esteem who repeated it, or focused only on reasons it was true, felt worse than comparable participants who did not repeat it or who considered both sides of the statement. Participants with high self-esteem had a limited benefit from repeating it. [The original article reports the methods and findings](https://doi.org/10.1111/j.1467-9280.2009.02370.x). That result does not mean you should never say something kind to yourself. It does mean that an affirmation can land badly if it creates a sharp argument in your head. If your immediate response to “I am successful” is a list of reasons you are not, the phrase may keep your attention on the gap rather than on what you value or can do next. This is also why the popular idea of picking a trait you want and repeating it until it becomes true deserves caution. A statement is not a substitute for support, practice, rest, problem-solving, or a conversation with someone qualified to help when you need one. If you are struggling or feel unsafe, an affirmation is not the right level of care. ## What is a better way to write an affirmation? Make the statement specific, believable, and connected to a value or action you can honestly name. Start with a value. You might value patience, learning, honesty, family, curiosity, steadiness, or showing up for people. Then name evidence that belongs to your real life. It can be very small: you sent the message you had been putting off, took a breath before replying, asked a useful question, or came back to a task after getting distracted. Try this contrast: - Trait claim: “I am disciplined.” - Values-based statement: “I value follow-through, and I returned to the task after I noticed I was avoiding it.” The second statement does not require you to deny the hard part. It makes room for it, then points to a choice you made. That is closer to the values-reflection approach discussed by Cohen and Sherman, which is about the larger picture of who you are and what matters to you. [Read their account of the approach](https://doi.org/10.1146/annurev-psych-010213-115137). If the word “affirmation” itself feels too loaded, use another label: a values reminder, a fair sentence, or a note about what you did. The label is less important than whether the sentence feels true enough to say without starting an internal fight. ## What can I do today without an app? Write one values-based sentence before you open the app or site you tend to open on autopilot. Use this prompt exactly: “I care about **[a value]**. Today I showed that by **[one real action]**. My next small action is **[one doable choice]**.” For example: “I care about learning. Today I showed that by asking for clarification instead of pretending I understood. My next small action is to read the first paragraph before I check my phone.” Put the sentence where you will actually see it, on paper, in a note, or beside your keyboard. Then read it once and choose what to do next. You do not need to repeat it until you believe it, and you do not need to turn it into a streak. A short pause can still be useful when your goal is to interrupt automatic phone use. For more options that do not require much setup, see [self-care ideas that take 30 seconds](/blog/self-care-ideas-that-take-30-seconds), or use [this guide to stopping mindless scrolling](/blog/how-to-stop-mindless-scrolling) to plan a replacement before the next opening. ## Are affirmations useful for screen time? They can be useful as a pause prompt, but they are not a complete screen-time plan. A values-based sentence can help you ask a better question before opening a feed: “What was I trying to do with my phone?” That may be enough when you need a small interruption. When the pattern is stronger, changing the environment often matters too: move the phone away, remove a cue from the Home Screen, turn off an unneeded notification, or decide when you will check a distracting app. Our [digital wellbeing guide](/digital-wellbeing) is about making those practical choices, rather than blaming yourself for having an impulse. No app is required. iPhone’s built-in Screen Time settings can be the better answer if you want a simple limit or report, and leaving the phone in another room can be better still when you need distance. If you are comparing app options, use the [comparison index](/compare) to find the boundary that fits what you need. If a prompt is useful, an [affirmation practice](/features/affirmations) can give you a short sentence to consider, but it should support your own decision rather than make a promise about your mood or confidence. The best test is plain: after using a phrase for a while, does it help you name what matters and take a small action? If it feels fake, shaming, or repetitive, drop it and try a more concrete sentence. You can find related, practical ideas in the [self-care hub](/self-care), including ways to make a pause fit ordinary workdays and evenings. For an optional phone prompt before a Guarded app opens, [Champ](/download) offers a short reset and leaves the decision with you. ## Frequently asked questions ### Do affirmations actually work? Some forms can help in specific situations, but values-based reflection has better support than repeating broad positive trait claims. Cohen and Sherman’s review describes self-affirmation as reflecting on important values, while Wood, Perunovic, and Lee found that a positive self-statement could make participants with low self-esteem feel worse. [Read Cohen and Sherman’s review](https://doi.org/10.1146/annurev-psych-010213-115137) and [Wood and colleagues’ study](https://doi.org/10.1111/j.1467-9280.2009.02370.x). ### Why can positive affirmations backfire? A positive affirmation can backfire when it strongly conflicts with how you see yourself, because it may draw attention to the gap instead of offering a believable reminder. In Wood, Perunovic, and Lee’s study, participants with low self-esteem felt worse after repeating a positive self-statement or focusing only on why it was true. [Read the original study](https://doi.org/10.1111/j.1467-9280.2009.02370.x). ### What is an example of a believable affirmation? A believable affirmation names a value and a real action, such as: “I value being dependable, and I followed through on the message I said I would send.” It does not require you to claim a trait that feels untrue. ### Are affirmations therapy? No, affirmations are not therapy and do not treat any condition. They can be a brief reflection tool, but they are not a substitute for professional support when you need it. ## Sources - Geoffrey L. Cohen and David K. Sherman. (2014). The Psychology of Change: Self-Affirmation and Social Psychological Intervention. Annual Review of Psychology. https://doi.org/10.1146/annurev-psych-010213-115137 - Joanne V. Wood, W. Q. Elaine Perunovic, and John W. Lee. (2009). Positive Self-Statements: Power for Some, Peril for Others. Psychological Science. https://doi.org/10.1111/j.1467-9280.2009.02370.x - Geoffrey L. Cohen, Julio Garcia, Nancy Apfel, and Allison Master. (2006). Reducing the Racial Achievement Gap: A Social-Psychological Intervention. Science. https://doi.org/10.1126/science.1128317