Positive affirmations are widely promoted as a tool to boost self-confidence, improve mindset, and reframe negative thoughts. The idea behind them is simple: repeat uplifting statements to yourself—such as “I am capable” or “I deserve happiness”—and, over time, you’ll begin to believe them, creating a more positive outlook on life. However, many people find that affirmations don’t always work, especially when they question the truth of those statements. In fact, doubting the affirmations can backfire, leaving you feeling more disillusioned than before.

Why Affirmations Can Fall Flat

The core issue with affirmations is that they can feel disingenuous if they conflict with how you actually see yourself. If you repeat “I am successful” while harboring deep feelings of inadequacy or failure, your brain may immediately counter with skepticism: “Am I really, though?” This inner conflict creates a sense of cognitive dissonance—the mental discomfort experienced when holding two contradictory beliefs at the same time. Instead of reinforcing positive beliefs, this dissonance can reinforce your doubts, leading to further questioning and reinforcing negative self-perceptions.

The Power of Belief (or Lack Thereof)

For affirmations to work, you need to believe in their potential truth, or at least accept that they are within the realm of possibility. When you question affirmations, you’re essentially telling yourself, “This isn’t true for me,” which undermines their intended effect. Repeatedly affirming statements that you don’t believe can feel like lying to yourself. Over time, this can even erode your trust in your own thoughts, leading to frustration or disillusionment with the whole process.

How to Make Affirmations More Effective

Instead of forcing yourself to repeat grand affirmations that feel untrue, you can try using more realistic or gradual statements. These are often called neutral affirmations, which acknowledge where you are while still pointing toward growth. For instance, instead of saying “I am confident,” you might try, “I am working on becoming more confident every day.” This way, you aren’t lying to yourself, but you’re still opening the door for positive change.

Another approach is using questions instead of statements. This method, known as afformations, shifts the focus from a fixed declaration to a question that encourages curiosity and growth. For example, instead of saying “I am worthy of success,” you could ask, “What can I do today to feel worthy of success?” This reframes the thought process in a way that invites action and exploration, rather than triggering immediate doubt.

Conclusion

Positive affirmations lose their power when you question their truth, and this can prevent them from delivering the results you seek. Instead of forcing yourself to believe something you don’t, consider shifting your approach by using neutral affirmations or afformations that acknowledge where you are while guiding you toward positive change. In doing so, you’ll find a path that feels more authentic and achievable, helping you slowly build the confidence and mindset you desire.