Jennifer Lopez does it every morning. So does Michelle Obama, Oprah Winfrey, Kim Kardashian and a slew of other high-profile women.
Are they drinking the latest energy-boosting smoothie or engaging in a new exercise craze? Nope, they’re merely reciting an affirmation or mantra—a string of words that sets a positive tone for their day.
But what exactly is the difference between the two?
A mantra, which in the Sanskrit language means “the thought that liberates and protects,” is a powerful sound or vibration that you can use to enter a state of meditation or set an intention. According to spiritual leader Deepak Chopra, reciting a mantra regularly may help to alter your subconscious impulses and habits. When spoken or chanted, it can direct the healing power of Prana (life force energy) and, in traditional Vedic practices, energize and access spiritual states of consciousness. A mantra should be recited on a regular basis for several months for its desired effects to take place.
On the other hand, an affirmation is a positive statement that you repeat in a language you understand. An affirmation can help change negative thinking patterns into positive ones. (For example, you can replace “I can’t,” “I won’t,” “I don’t” or “I am not” with “I can,” “I will,” “I do” and “I am.”) You can also use an affirmation to depict an intention to achieve something you long for or aim to be. These days, the terms affirmation and mantra seem to be used interchangeably, and for some, mantras are becoming less formal and more personalized (no disrespect to Sanskrit).
An affirmation is easy to recite, but, like a mantra, requires focus and repetition. It helps to repeat the same affirmation every day for a period of time until you feel the effects. And it’s best to choose an affirmation that addresses the specific negative thoughts that are plaguing you.
One of J. Lo’s favorite affirmations. “I tell myself that every day, a few times a day,” she says. “It sounds like clichéd bullshit, but it’s not. Age is all in your mind.”
More people seem to be embracing an affirmation or mantra these days.
“Affirmations are so important,” Lopez told Oprah during an interview. “I have so many that I do. Your thoughts create your life, so you have to think positive thoughts.”
One of her favorites? “I am youthful and timeless. I tell myself that every day, a few times a day,” she said. “It sounds like clichéd bullshit, but it’s not. Age is all in your mind. Look at Jane Fonda.”
In an interview with Harper’s Bazaar, Lopez revealed another favorite saying—I am open and receptive to all the goodness and abundance that the universe has to offer—and said she gravitates toward quotes from self-help author Louse Hay. In a den near her kitchen, Lopez displays several pillows, ceramic trays and wooden wall hangings imprinted with various affirmations, including Life Is Short and Live Your Dream.
Jennifer Lopez swears by her many affirmations.
But J. Lo’s not the only celeb to embrace the power of a positive mindset and set intentions at the start of the day.
Lizzo recently posted on social media a video of her singing a body-positive self-care message to herself. “Your body literally soaks in the compliments before radiating positivity and healing from within,” the singer explained.
Former First Lady Michelle Obama shared one of her favorite affirmations on Twitter: Am I good enough? Yes, I am. “It’s the mantra I practice daily,” she wrote.
The late, great poet and civil rights activist Maya Angelou was a firm believer in affirmations, often citing one of her favorites, Nothing can dim the light that shines from within. One of Angelou’s mentees, Oprah, also uses and recommends daily affirmations, including one she borrowed from Hay: I am in the right place at the right time, doing the right thing.
Lady Gaga has credited affirmations with helping her overcome anxiety and depression. Dwayne “The Rock” Johnson has said that as part of his morning routine, he repeats affirmations to himself in order to stay motivated and focused on his goals. Both Jennifer Aniston and Kim Kardashian have shared some of their preferred affirmations on social media, claiming those words help them maintain a positive outlook.
Selecting and using your own personal affirmation is not only fun and inspiring; there’s also some science supporting its psychological benefits. MRI evidence suggests that having a self-affirmation practice can increase certain neural pathways and decrease health-deteriorating stress. And experts say that replacing negative messages with more positive ones can help us construct more hopeful narratives about who we are and what we can accomplish.
According to psychotherapist Ronald Alexander of the Open Mind Training Institute, affirmations should be repeated up to five times daily to reinforce positive beliefs. He suggests writing your affirmation in a journal and practicing it in a mirror to make it more powerful and effective.
If you don’t yet have a favorite affirmation, take one of these out for a spin:
I am a role model. I inspire and encourage others.
I am beautiful and fierce and strong, and I matter.
I touch people and make a difference in their lives.
My work is meaningful and makes a difference.
I am making a positive impact on those around me. I am a force for good.
I am spreading love and light. My actions are making the world a better place.
My mind is brilliant. My body is healthy. My spirit is tranquil.
I create my own path and walk it with joy.
My positive thoughts guide me to new heights.
I am conquering my fears and becoming stronger each day.
I will have a good day, because it’s my choice.
I listen to my body and give it what it needs.
Every cell in my body is alive and beautiful.
My potential is limitless, and I choose where to spend my energy.
Listen to iFit Trainer Nicole Meline talk about mantras and embracing a midlife spiritual practice on The More Beautiful Podcast
At the end of the day, an affirmation or mantra can be statement that motivates, energizes or inspires you. It is meant to cut through the clutter and stress of life and help you focus on what you were meant to do and how you want to show up in the world.
What will your affirmation be?
