Affirmations can help boost positive opinions of yourself, encourage and support others, calm the brain and body, counter feelings of self-doubt and stress, improve motivation and optimism, and more. They’re a powerful tool for changing thought patterns and reducing negative emotional responses, but they can be challenging to form and maintain a habit of regularly saying or thinking them. In order to make Affirmations an effective part of your self-care routine, they need to be personal and meaningful to you. It’s also a good idea to use them alongside other positive self-talk techniques, such as goal setting and visualization, so that they have the potential to change behavior and reinforce each other.

How often you say your affirmations and how long it takes for them to become a habit vary from source to source. But in general, the more regularly you repeat a positive affirmation, the more likely it is to stick. In addition, the Cleveland Clinic recommends adding an action element to your affirmation practice, such as writing it down or saying it out loud with emotion in order to strengthen it. It’s also important to have a regular time in your day for this routine, such as first thing in the morning or right before you go to sleep.

To create your own positive affirmations, begin by writing or listing things about yourself that you value, focusing on your strengths rather than the areas in which you want to improve. Then, combine these elements to create an affirmation that reflects the kind of person you want to be. You can write these on notecards and put them around the house, post them in your journal or in the bathroom mirror, or use a free affirmation app such as ThinkUp or Shine to get ideas and inspiration from others’ verbal affirmations.

Then, when you’re ready to start using your positive affirmations, it can be helpful to have an accountability partner or ask a trusted loved one to hold you accountable to your new routine. This will ensure that you don’t lapse and that you’re giving your affirmations the attention they deserve in order to be effective.

In addition, it can be useful to use affirmations in high-pressure situations or when you feel stuck or overwhelmed, such as before an interview or a big event. Athletes and students may also turn to them to help them find a positive mindset before a game or test.

Remember to be kind and compassionate with yourself as you establish this new habit; it can take some time before your affirmations truly work. During this period, be patient and focus on enjoying the things that you have in your life, rather than worrying about what’s missing. Eventually, you will start to notice a difference as the negative thought patterns that used to dominate your mind are replaced with positive ones. With time, you can even retrain your brain to recognize these negative thoughts and dispel them with the truth of an affirmation.