Can positive affirmations rewire your brain? Here's what doctors say

Positive affirmations can rewire your brain's thinking patterns over time, but experts warn they work best as part of a broader mental wellness toolkit

“I am confident”, “I deserve success”, or “I am enough”, you have probably seen these short, punchy lines on Instagram, heard them on podcasts, or even stuck them to your laptop screen or mirror. They sound uplifting, but can these tiny mantras actually change the way your brain works, or is it all just feel-good fluff?

Is there science behind affirmations rewiring the brain?

Yes, and it is more than just “think happy thoughts”. According to Dr Mrinmay Kumar Das, principal consultant, Behavioural Sciences, Max Super Speciality Hospital, Noida, neuroscience studies using functional MRI scans show that self-affirmation tasks light up brain regions linked to self-processing and reward, like the medial prefrontal cortex, posterior cingulate cortex, and ventral striatum.

 

 

Over time, repeated affirmations can strengthen neural connections in these circuits, a process called neuroplasticity, essentially the brain’s ability to rewire itself based on what you repeatedly think or do.

 

“Affirmations can increase activity in areas linked to positive emotions and self-awareness, while reducing activity in regions associated with stress and self-criticism, They also decrease activity in areas associated with negative emotions, stress, and self-criticism (example, amygdala, default mode network), strengthen neural connections and pathways related to positive thinking and behaviour,” said Dr Das.

 

Dr Dar further explained that repeating affirmations can lead to changes in brain activity and neural pathways over time, including:

• Increased grey matter volume in areas associated with positive emotions and self-awareness.
• Enhanced neural connectivity and communication between different brain regions.
• Reduced stress and anxiety-related activity in the brain.

Can affirmations change thought patterns?

Affirmations influence the default mode network (the brain’s mind-wandering hub) by reducing negative self-talk and promoting balanced thinking. Psychologically, they help challenge and replace harmful mental loops with more empowering ones.

 

Dr Praveen Gupta, chairman - Marengo Asia International Institute of Neuro & Spine (MAIINS), Marengo Asia Hospitals, Gurugram, said, “From a psychological perspective, affirmations reinforce positive self-values and counteract negative biases, slowly reshaping neural pathways and promoting resilience.”

 

The experts explained that affirmations are a simpler, less structured cousin of cognitive behavioural therapy (CBT). Both aim to challenge negative thinking, but CBT uses systematic techniques, while affirmations lean on repeating value-based, positive statements.

 

Dr Das said, affirmations can:

• Influence the default mode network (DMN) by reducing self-referential thinking and negative self-talk.
• Improve self-perception by promoting positive self-views and self-acceptance.
• Reduce cognitive biases by challenging negative thought patterns and promoting more balanced thinking.

For example, children and adolescents may benefit from affirmations as a way to develop positive thought patterns and behaviours, older adults may benefit from affirmations as a way to promote positive ageing and well-being.

Can affirmations erase negative beliefs?

Both doctors explained that affirmations alone cannot entirely erase deeply ingrained beliefs. If your negative core beliefs come from childhood or trauma, affirmations can help soften them, but deeper work, like CBT or trauma-focused therapy, is often needed for lasting change.

Who benefits most from positive affirmations?

According to Dr Das, affirmations work best for:

• People with mild stress or anxiety
• Those committed to practicing them regularly
• Individuals who align affirmations with personal core values

But, they can backfire if:

• One has very low self-esteem and use unrealistic present-tense affirmations (“I am perfect” might trigger more self-doubt)
• One treats them as a quick-fix instead of addressing deeper issues

Can affirmations replace therapy for anxiety or depression?

No. Both experts stressed that affirmations are not a standalone treatment for mental health conditions. They are best used as a complementary tool alongside therapy, medication, mindfulness, or journaling.

What’s the best way to practice them for brain impact?

While research is still emerging, here’s what experts suggests works:

Frequency: Daily repetition

Timing: Right after waking up or before sleep, when the brain is more receptive

Delivery: Mix it up — speak them aloud, write them down, or visualize them

Context: Tailor affirmations to your cultural background and personal values for authenticity

 

Social media often oversimplifies mental health issues and the complexity of neuroplasticity and sells affirmations as a magic fix. In reality, their impact is modest and best understood as one piece of a broader mental health toolkit.

Affirmations no substitute for real therapy

As Dr Gupta cautioned, “Social media creates unrealistic expectations about the effectiveness of affirmations and thus, distracts from more comprehensive therapeutic approaches that may be necessary to address underlying issues. If we expect affirmations to be magic rewiring methods, we risk neglecting proper mental health care.”

 

Positive affirmations can give your brain a gentle nudge towards better thinking patterns, but they work best when you commit to them, personalise them, and pair them with other self-care practices. Think of them as a healthy mental snack, not the main meal. 

Since you're already here

…and clearly interested in your health, take a moment to explore our varied range of stories on wellness, medical research, and public health insights.

• Men's grooming essentials  Adult acne, dull skin, hair loss: Skincare tips every man should know
• What a heart doctor won’t eat  10 foods a cardiologist avoids after 20 years treating heart disease
• Early cataracts and screen stress  Cataracts in 30s and 40s? How screen time and stress may be clouding vision
• Eat to prevent cardiac arrest  Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest
• Everyday foods linked to cancer  Doctor warns against these 6 everyday foods that may raise cancer risk
• Fitness trends under the microscope  Are these popular Instagram fitness trends actually helpful or just hype?
• Back pain? Walk it off  Want to avoid chronic back pain? Walk over 100 minutes a day, says study
• Hidden heart hazards at work  Why your office coffee cup and lunch box may raise heart disease risks
• How to be heard at work  Speak up at work: What to do when you're feeling ignored and invisible
• Beyond sobriety: Addiction recovery  Why recovery from addiction needs more than just quitting substances

For more health updates, follow #HealthWithBS 

This content is for informational purposes only and is not a substitute for professional medical advice.