Affirmations are so simple, yet few people recite them on a daily basis. Starting your day with positive affirmations might seem trivial, but they can really make a difference—not just for getting through the day, but over the course of a lifetime.

If you’re looking for a simple, fast and free way to start your day off on the right foot, consider working morning affirmations into your routine.

Why affirmations are good for you

Positive affirmations have many health benefits, both physically and mentally. First and foremost, practicing positive affirmations regularly can give you a huge confidence boost. Affirmations are recommended for people who struggle with low self-esteem because they’re designed to remind you of your best qualities. A simple phrase like “I bring joy to my loved ones” can transform negative thoughts into healthy, productive ones.

Affirmations repeated in the morning can also help set your intentions for the day. As you get ready for work or school, your mind might be filled with anxious, gloomy or irritable thoughts about what lies ahead. Repeating your daily affirmations can put you in a more positive mindset and make you better equipped to tackle the demands of everyday life.

These positive phrases are more than an instant mood booster, too—they can also help you achieve long-term goals. You might want to make new friends, land a new job, boost self-esteem or accomplish anything else you need to work on. Positive affirmations like “I have what it takes to be successful” direct your thoughts away from negative self-talk and help you focus on actions that work towards your goal.

A daily affirmation in the morning can do wonders for your physical health, too. Many people forget about the connection between mind and body. If your mind is bogged down with stress, your body won’t feel good, either. Simple statements repeated a few times each day can relieve tension in your body, promoting an overall sense of wellbeing. Kickstarting the morning with positive affirmations is just what you need to feel refreshed, rejuvenated and ready to face the day.

Morning affirmations can even improve your sleep quality. It sounds silly to think about sleep when you just woke up, but affirmations are designed to boost all aspects of your day, from beginning to end. Positive affirmations calm the mind, which is especially helpful for those who deal with anxious thoughts on a regular basis. Once you let go of fears and what-ifs, you’ll be able to fall asleep faster and stay asleep throughout the night.

Rituals for improving your mood and mental clarity

Let’s face it—many of us struggle to make time for ourselves. We get swept up in the hustle and bustle of everyday life, so much so that the simple act of repeating a positive affirmation each day becomes long forgotten. Thankfully, affirmations are super easy to build into your morning routine. You don’t have to spend lots of time on this, either—a few minutes is all you need to turn your whole day around!

You can practice positive affirmations while completing other parts of your morning routine. Say them out loud or in your head when you take a shower, brush your teeth or commute to work. Choose simple tasks that don’t require a lot of brain power so you can focus on reciting every single phrase with intention.

If you have more time to spare, set aside 10 minutes or so in your morning routine for a meditative session. There are countless different ways to meditate, such as practicing mindfulness, focusing on your breath and observing thoughts as they float through your head. Work positive affirmations into meditation by choosing one statement and repeating it at a slow pace. Affirmations and meditation work together to center your thoughts and help you start the day on the right foot.

Positive affirmations are all about improving your life for the better. With that said, it’s worth taking a few minutes each morning to reflect on how much progress you’ve made toward achieving your goals. Keep a journal close at hand so you can write down thoughts and feelings that have come as a result of your morning affirmations. Documenting your journey will help you determine which positive statements have been the most beneficial.

Positive affirmations do more than set the tone for your day. A few minutes every morning dedicated to positivity can transform your outlook on life and promote a healthier lifestyle. Remember, affirmations aren’t just about repeating a phrase over and over in your head. Only when you act upon those positive thoughts will you begin to see real change.