Positive Affirmation Activities for Adults

Practicing positive affirmation activities for adults offers the opportunity to focus energy on strengths and accomplishments, which increases happiness and motivation.

This, in turn, allows us to spend more time making progress, and less time feeling down and stuck. The following positive affirmation activities for adults provide practical suggestions that you can use to help you shift into more positive thinking patterns:

1. Take Good Care of Yourself 
It's much easier to be positive when you are eating well, exercising, and getting enough rest.

2. Remind Yourself of the Things You Are Grateful For
Stresses and challenges don't seem quite as bad when you are constantly reminding yourself of the things that are right in life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference.

3. Look for the Proof Instead of Making Assumptions

A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.

4. Refrain from Using Absolutes
Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.

5. Detach From Negative Thoughts
Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, witness it, and don't follow it.

6. Squash the "ANTs"
In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen talks about "ANTs" - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like "Those people are laughing, they must be talking about me," or "The boss wants to see me? It must be bad!" When you notice these thoughts, realize that they are nothing more than ANTs and squash them!

7. Practice Lovin', Touchin' & Squeezin' (Your Friends and Family)
You don't have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn't touch!

8. Increase Your Social Activity
By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way!

9. Volunteer for an Organization, or Help another Person
Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return.

10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It's never productive, because it's not rational or solution-oriented, it's just excessive worry. Try changing your physical environment - go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.

Positive affirmation activities for adults or self-scripts can shape the subconscious so that you will be able to develop a positive thought process. It will help you have a more positive perception of yourself.

Affirmations can help you to modify harmful behaviors or achieve goals, and they can also help undo the harm caused by negative scripts, those things which we repeatedly tell ourselves (or which other people repeatedly tell us) that contribute to a negative self-perception.

Affirmations are simple to create and use, but you will need commitment to make them work. Here are some pointers to help you get the most out of these powerful tools.

Tips to assist you in using your affirmations:

  • Think of your positive attributes.
  • Think of what negative scripts you would like to counteract or what positive goals you want to achieve.
  • Prioritize your list of affirmations and what to work at.
  • Compose a list of your affirmations. Write them write down your goals.
  • Match up some of your positive attributes with your goals.
  • Make your affirmations visible so you will be able to use them on a day to day basis.
  • Continue using your affirmations even if you’re feeling better or all around doing better in life.

Try these self talk awareness exercises.

Be mindful of your self talk upon waking. What are you thinking about? What does the little voice say to you when you open your eyes? Is it things like...

“Grrr, I could really use more sleep.”
“Woo hoo! I can't wait to get started on my plans for the day.”
“I'm so cozy here in bed, but I've got to get the kids up for school, better hurry...”
“Ugh! My job sucks! I hate this day!”

Be mindful of your self talk while tackling your daily tasks.

Do you replay conversations in your own head?
Do you reflect on jokes you heard and funny stories that you plan to share with your mate or your friends or family later?
Do you think, “Ugh, my to-do list never ends?”
Do you think things like, “Woo hoo, I'm almost finished! I'm so awesomely efficient!”

Be mindful of your self talk at other, key points of your day.

What does your self talk say while you're stuck in traffic?
What does your self talk say when you're with your kids (if you're a parent)?
What does your self talk say when you're waiting on line at a store, holding for customer service, or stopping at the gas station?

Once you start listening to your self talk, you'll begin to notice certain patterns. You'll see which times of day are your “best” times versus when you may need to dial down the busyness and take a break. You'll even notice which people tweak your sensitivity buttons, and you might even consider changing how you react to them!

Self talk can help us learn a lot about ourselves. What did that little voice say to you today?

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