Should You Say Affirmations Out Loud or in Your Head?

Out loud is a good default. Saying words aloud makes them easier to remember than reading them silently, and part of that boost seems to come from hearing your own voice (MacLeod et al., 2010; Forrin & MacLeod, 2018). But in your head works too, and the bigger question is what you’re saying. Research suggests an affirmation you don’t believe can leave some people feeling worse, so the words matter more than the volume (Wood et al., 2009).

Below is what the studies actually tested, how to word affirmations so they feel true, and 20 you can say tomorrow morning.

What research says about saying words out loud

Memory researchers call it the production effect. In a series of eight memory experiments, people recognized words they had said aloud better than words they had read silently, when a list mixed the two. Mouthing the words helped too. The authors think saying a word makes it stand out, which makes it easier to pick out later (MacLeod et al., 2010).

A later study added a twist. People studied words by reading aloud, hearing a recording of themselves, hearing someone else read, or reading silently. Speaking was best. Hearing your own recorded voice came next, ahead of hearing another person (Forrin & MacLeod, 2018). Your own voice seems to carry something extra.

One more set of studies is worth knowing. Before singing karaoke in front of a stranger, people said a line out loud, such as “I am excited” or “I am calm.” In another study, people said one of those two lines before giving a short speech on camera. People who called their nerves excitement felt more excited and performed better than people who tried to calm down (Brooks, 2014).

What those studies didn’t test

Be careful how far you stretch this. The production effect studies measured memory for words, not mood or confidence. The “I am excited” studies compared what people said, excited or calm, and didn’t compare out loud with silent. We couldn’t find a study that pitted out-loud affirmations against silent ones for how people feel.

In practice, saying an affirmation aloud probably helps you remember it, and it makes the moment harder to skip. Whether it makes you feel better depends mostly on the words.

Why believability matters more than volume

Many people repeat big, glowing statements and hope they stick. A 2009 study tested that. People with low self-esteem who repeated “I’m a lovable person,” or who focused on how it was true, felt worse than people who didn’t repeat it. People with high self-esteem felt better, but only slightly (Wood et al., 2009).

It’s easy to see how that happens. When a statement is far from how you see yourself, your mind tends to argue back. “I am fearless” invites a list of everything you’re scared of. The people with low self-esteem did better when they thought about how the statement was both true and not true. They felt better than the people who only focused on how it was true (Wood et al., 2009).

So keep your affirmations, and choose words your mind can agree with.

How to phrase affirmations you can believe

Talk to yourself as “you” or by name

In a 2014 set of studies, people got ready for a stressful speech by reflecting on their feelings. Some used “I.” Others used “you” or their own name. The second group was rated as giving better speeches and felt less shame afterward (Kross et al., 2014). That study was about reflecting on feelings, not repeating affirmations, but the lesson carries over: a little distance makes it easier to coach yourself.

Try “You’ve done hard things before, Maya” instead of “I am strong.”

Say what you’re learning

“I’m learning to,” “I can,” and “I’m allowed to” leave room for where you are today. Your mind can’t really argue with “I’m learning to speak up,” because you are.

Anchor them in what you value

In most psychology research on self-affirmation, people write about the values that matter most to them, such as family, honesty or creativity. It can ease the stress and defensiveness that come with a threat, and well-timed values affirmations have improved outcomes in school, health and relationships, sometimes for months or years (Cohen & Sherman, 2014). “I show up for the people I love” is a values statement. “I am amazing” isn’t.

Keep them short and concrete

You’ll say these half awake. One breath per line is a good limit.

Instead of	Try
I am confident.	You’ve walked into new rooms before, and you’ll do it again today.
I love my body.	I’m taking care of my body today, one choice at a time.
I am a millionaire.	I’m learning to make good decisions with money.
Nothing can stop me.	I can do the next small thing, even on a slow day.

When to say them

Attach your affirmations to something you already do every morning. Right after the alarm, while the kettle heats, or while you brush your teeth all work. A fixed cue means you don’t have to remember to remember.

Say them again just before something hard, like a meeting, a workout or a job interview. That’s when the “I am excited” statement worked in the study above: right before the task (Brooks, 2014).

If out loud isn’t possible, whisper, mouth the words or say them in your head. Something is better than nothing.

20 believable morning affirmations to say out loud

For getting started

1. I don’t have to feel ready to begin.
2. Today I’ll do the next small thing, and then the next one.
3. You can do this one step at a time.
4. Five minutes counts.
5. I’m building the person I want to be, one choice at a time.

For hard days

6. I’ve gotten through hard days before.
7. It’s okay to go slow. Slow still moves.
8. You don’t need a perfect day. You need a decent next hour.
9. I’m allowed to rest and still keep going.
10. Today doesn’t have to be easy to be worth it.

For confidence

11. I’m learning to trust myself a little more each day.
12. You’ve prepared for this, [your name].
13. I can be nervous and still do it.
14. My voice is worth hearing in the room.
15. I can handle what today brings, even if I don’t handle it perfectly.

For your values

16. I show up for the people I care about.
17. I keep small promises to myself.
18. I choose honesty, even when it’s uncomfortable.
19. I’m someone who keeps learning.
20. Future me will be glad I did this today.

If one of these makes you wince, swap it out or soften it. “I’m learning to” fixes most lines.

Today’s small step

Pick three lines from the list above, or write your own using “you” or your name. Tomorrow morning, say them out loud right after your alarm, before you check your phone. If any line felt false, change one word until it feels true.