Affirmations are one of the best tools for shifting your internal perspective, overcoming obstacles, and creating beneficial results in your everyday endeavors. They’re also extremely simple, making this an effective and efficient mindfulness practice. Like the Monday Mindfulness about turning your shower into a spiritual experience, this week’s exercise takes away almost no time out of your day.
How many of us get stuck, at some point in our day, with no motivation but still a list of tasks to accomplish? I know I’ve wished that I could muster up that missing energy by chanting some special words (or drinking the perfect cup of a caffeinated drink). It was only recently that I realized the former was actually an option.
Although far from magic, affirmations are powerful sentences with incredible influence. We all know words have power, and this is a demonstration of how your words can be used to aid you. This mindfulness exercise will help you create a week’s worth of hourly affirmations to boost your energy and renew your focus, willpower, and happiness. Affirmations can also aid in any struggle you are currently facing, like recovery, illness, or emotional difficulties. They can be changed as often as you wish.
Affirmations are simply positively-worded sentences with a meaning that resonates with you. They need to be something realistic, because you need to have at least a part of you that believes it when you say it. As in, you can’t say “I will never feel pain again in my life,” as we’re human and we’re bound to at least get a tiny scratch from time to time. Exaggerated statements are impossible for you to believe and, as a result, won’t be effective.
Let’s say around 2pm, you lose focus in your day. You want an affirmation that helps bring back this missing focus. A statement like “my attention is renewed,” could be an effective affirmation! It’s positive and possible—all you need to do is believe it for a second while you say, write, or clearly think the affirmation. You’ll be amazed at how well it works.
A negative version of the above sentence, which would not make an effective affirmation, would be something like “I am not losing focus.” It’s focused on negating the loss, rather than on building and affirming the existence of focus.
Why Hourly Affirmations?
We often feel pressed for time in our day, struggling to fit in mindfulness that is effective. It’s true, mindfulness takes time and dedication, but fortunately this exercise uses a brief affirmation at the top of each hour, so it doesn’t take an extended 20 minute time slot out of our day. With each hour bearing a new affirmation we can then cater what we say to affect what we need at that specific time. It’s more potent and self-aware than a blanket affirmation for the whole day. Yet, if you’re new to this and can’t maintain a regular multiple-times-a-day schedule, at least aim for one affirmation per day.
I have two examples of hourly affirmations below, one for a productivity and joy based day, and one for someone going through a harder time. Both ways of using this exercise are powerful.
Someone Focusing On Productivity
- 7:00am: As I awaken, I recognize the infinite chances for joy I have today.
- 8:00am: My day will enthuse me with new adventures, tasks, and goals.
- 9:00am: Even with many tasks, I know I have the energy to accomplish all I need to.
- 10:00am: I know I am enacting my life’s purpose, as the Universe sustains me at this point I am in my life.
- 11:00am: I am amazed at my opportunities to grow and evolve each day.
- 12:00pm: My lunch empowers my body and fuels a fire of productivity within me.
- 1:00pm: I am fully absorbed in every moment I exist in.
- 2:00pm: I am expansive and creative.
- 3:00pm: My focus remains and I am dedicated to all tasks I intend to be.
- 4:00pm: In the last hour of my workday, I recognize that I have accomplished much and can forgive any tasks I have yet to complete to accomplish in another joyous day.
- 5:00pm: I am gracious to my body, mind, and spirit for sustaining my energy throughout the day.
- 6:00pm: I am filled with stillness and gratitude for all I have accomplished today.
- 7:00pm: I slowly and consciously eat my dinner, being absorbed in this delicious gift from the earth.
- 8:00pm: Relaxation is as much sustenance for me as accomplishments are.
- 9:00pm: I am filled with gratitude for the endless chances, abilities, and amazement I experienced today.
- 10:00pm: My sleep is fulfilling, restful, and empowers me for another day.
Someone Going Through a More Difficult Time
- 7:00am: I know I have the ability to make it through today.
- 8:00am: My breakfast provides sustenance for all of my pursuits today; it will sustain me.
- 9:00am: As I begin my tasks for the day, I am filled with confidence in my ability to survive all challenges I will face.
- 10:00am: My day is filled with opportunities for expression and love.
- 11:00am: As I take a deep breath, I am renewed with energy to carry me closer to a mid-day break.
- 12:00pm: My lunch reminds me of the strength of my body; as I feed it I know it will continue to carry me through the day.
- 1:00pm: As I return to my tasks, I know I am amazing and accomplished no matter how much or little work I do.
- 2:00pm: I come first and I know to rest when I need to throughout my day.
- 3:00pm: In a moment of stillness, I remember feelings of calm and peace, and trust that this will continue to be a part of me throughout the rest of my day.
- 4:00pm: I continue to feel the sustenance of self-love as I carry myself through the day.
- 5:00pm: For all I have accomplished today, I am grateful to myself and the Universe.
- 6:00pm: My emotions are free-flowing and they meet my mind with compassion.
- 7:00pm: As I eat dinner, I am reminded of the power of this food to support my body, mind, and spirit.
- 8:00pm: I am grateful for my strength and self-love I carried with me through the day.
- 9:00pm: I begin to find calmness and serenity as my day comes to a close.
- 10:00pm: Tonight will be peaceful and I will be renewed for another day.
You can structure your daily affirmations in whatever way suits you best, and I urge you to only use the examples as a starting point, but to make your practice personalized. If you’re going through emotional upheaval, it might be beneficial to focus on that recovery each hour of your day. This way, you recognize the attention needed by the challenge and give it sustenance every hour, effectively allowing the rest of the hour to be used for work, self-care, or whatever else you intend. It can also be incredibly effective if you struggle to make it through your day.
As someone recovering from trauma, I focus a lot of my daily affirmations around safety, healing, and finding small joys in things. This helps balance my need for reassurance as I work through PTSD, compassionate healing through the spoken word, and increased happiness into my day—all of these innately boost my energy every hour. Making your affirmation schedule around your needs will be both enjoyable, exciting, and personal!
Once you take a day to list some hourly affirmations, set a timer on your phone or a reminder on your calendar, so you remember to say the affirmations at the right time. Sticking to the top of the hour for this, as much as possible, will be important to increase how well it affects you. If your job or school makes this difficult, you can always change the amount or times used.
Although intended for at least every hour, you can say the affirmations as much as you need to. Sometimes, when I stumble upon a really powerful one, I’ll say it ten times in a row to myself. It can work like a verbal security blanket when said in multitude during a rough time, or it can flood you with joyous elation if the affirmation brings such feelings! It might take some practice to work out which affirmations are the most effective, so I’d suggest trying this for at least single week, but ideally much more.
As always questions, affirmation suggestions, and feedback are welcome and enjoyed! For previous Monday Mindfulness blogs, you can click here. And, if you’re looking to restructure your spiritual path through more one-on-one mindfulness, I do offer personal consultations and mindfulness life coaching. Much luck on your affirming journeys!