Don’t worry, be happy – it’s a phrase we see on throw pillows, in hashtag or in popularized song lyrics. But if only it were that easy… or is it? Turns out there’s some cred to this idea and here’s the good news, you can train your brain to seek positive outcomes through affirmations. Affirmations work by harnessing neuroplasticity, helping the brain form new neural pathways through repeated positive thoughts. This “rewiring” shifts beliefs and behaviors over time. Think of the brain as one giant feedback machine. Whatever we tell our brain, it’s going to deliver back to us.
Imagine walking into a room thinking, “I’m not going to do well during this presentation.” You’ve been playing that tape repeatedly for days. What’s the impact of that kind of self-talk? Research shows how you view yourself shapes your worldview.
Take a moment to tune into your thoughts. What’s on repeat in your mind today?
If it’s not all sunshine, you’re not alone. Our brains are wired to loop—and most of what they loop isn’t positive. One MRI study found that we have roughly 6,000 thoughts per day (some estimates go exponentially higher with 60,000–70,000). That’s a lot of thinking! Other studies note that approximately 80% of our thoughts are negatively skewed, and 95% are on repeat, the same thoughts we had yesterday. Why? Because our brains are built for threat detection, constantly scanning for danger. What once kept us alive on the Savannah now also kicks in when we see that unexpected calendar invite for a 1-on-1 first thing tomorrow morning without manager.
Negative self-talk is often a faulty alarm now, and it shows up everywhere, from cubicles to competition mats. Even highly trained athletes and top performers find themselves challenged. In 2021, Olympic gymnast Simone Biles experienced the “twisties,” a dangerous mental block where gymnasts lose their sense of body awareness mid-air. Fueled in part by internal and external pressures and self-doubt, she made news with the bold choice to withdraw from competition.
What separates top performers from the rest isn’t just skill, but also how they talk to themselves under pressure. The difference? They follow negative thoughts with constructive ones, reframing the story they tell themselves: “I messed up the start, but I know how to improve.” Instead of “I failed,” they encourage themselves for the next competition.
Flash forward to July 2024. As Biles stepped up to compete in the Olympics again, cameras caught her whispering, “You got this. It’s your time.” And it was. Imagine the outcome if she said, “I blew it last time. I’ll probably mess up again.”
That kind of internal language isn’t just feel-good fluff; it has neuroscience behind it. A University of Pennsylvania study found that repeating self-affirmations triggers activity in brain regions tied to self-processing, improving both how we see ourselves and how we act as a result.
Affirmations, when used intentionally, especially in high-stress moments, can reshape what your brain looks for: progress, not pitfalls. Your brain is a pattern-recognition machine, pulling in massive amounts of sensory data every second:
- Senses take in ~11 million bits per second
- Your brain filters out 99.999%
- You consciously process about 50 bits per second, which is just enough to hold one focused conversation
What 50 bits are you focusing on? What you focus on creates your story. What you repeat, you reinforce.
This week, pay attention to your thoughts—especially the negative ones. When a critical thought pops up, pause and reframe it. Add a constructive twist: “That conversation went horribly… yes, and I’ll do more research and follow up next week better prepared.” The first part feels discouraging; the second puts you back in the driver’s seat with a way to move forward.
So next time you see that throw pillow at HomeGoods or hear that 80’s song on your streaming service, maybe give it a second thought.
