Do affirmations actually work? Or are they just self-delusion dressed up as positivity?

In this solo episode of The She Flourishes Podcast, Brenda Jasmin revisits affirmations through a science-backed lens.

If you grew up in the 90s, you probably remember Stuart Smalley staring into a mirror on Saturday Night Live declaring, “I’m good enough, I’m smart enough, and doggone it, people like me.”

It was funny, and it worked, because affirmations had already started to feel a little ridiculous.

For years, motivational culture encouraged us to repeat bold statements like:

“I’m healthy, wealthy and wise.”

“Money is flowing to me in many ways.”

“I am wildly successful.”

“I am fearless.”

But do affirmations actually work?

In this episode, Brenda unpacks:

-What the science really says about self-affirmations

-Why some affirmations can actually make you feel worse

-The 2009 research showing overly positive statements can backfire

-Self-Affirmation Theory and how reflecting on core values protects self-integrity

-A recent American Psychological Association study showing values-based affirmation exercises reliably increase well-being

-A 2025 meta-analysis reviewing 180+ trials and 22,000+ participants demonstrating measurable improvements in psychological well-being

And most importantly, how to upgrade affirmations so they actually support your growth.

If you’re a woman over 40 redefining career, money, health, confidence, or purpose, this episode will show you how to shift from fantasy affirmations to identity-based affirmations that build self-trust and drive action.

And when grounded in identity and action, they can strengthen self-trust and improve well-being.

References mentioned in this episode:

American Psychological Association. (2025). Self-affirmations can boost well-being. APA Press Release. https://www.apa.org/pubs/journals/releases/amp-amp0001591.pdf

Zhang, Y., Chen, B., Hu, X., & Wang, M. (2025). The impact of self-affirmation interventions on well-being: A meta-analysis, American Psychologist. https://www.apa.org/pubs/journals/releases/amp-amp0001591.pdf

Steele, C. M. (1988). The Psychology of Self-Affirmation (Self-Affirmation Theory). https://www.sciencedirect.com/science/chapter/bookseries/abs/pii/S0065260108602294

Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860–866. https://pubmed.ncbi.nlm.nih.gov/19493324/

Here’s how you can connect with Brenda Jasmin:

Instagram: @_brendajasmin

Website: www.brendajasmin.com

LinkedIn: https://www.linkedin.com/in/brendajasmin/

Download Brenda’s Gratitude Guide:

https://brendajasmin.kartra.com/page/gratitudeguide

Get Brenda’s Guide on “How to Be Happier in Uncertain Times”: https://brendajasmin.kartra.com/page/happier

Original music composed by Leah Hidalgo

www.leahhidalgo.com

Are signs and synchronicities real… or are we simply noticing what we’re primed to see? In this “Two B’a in a Pod” conversation, Brenda and her guest, Binu Dhindsa explore the intersection of science and spirituality…from the reticular activating system (RAS) and “magical thinking,” to feathers, repeating numbers, and those moments that feel like a wink from the universe. Whether you’re woo-curious or science-first, this episode offers a grounded way to think about signs: not as rules to follow, but as invitations to pause, go inward, and trust your next step.

Loved This Episode? If this conversation sparked something in you, share it with a friend who’s woo-curious (or science-skeptical 😉). And if you’d like more “Two B’s in a Pod” episodes, leave a rating and review, it truly helps the show reach more women.

Connect with My Co-Host: Binu DhindsaHost of High Vibes with Binu Listen to her podcast, High Vibes with Binu https://www.binu.ca/high-vibesFollow her on Instagram: @binudhindsa

Website: www.binu.ca

Connect with Brenda Jasmin:

Follow Brenda on Instagram: @_brendajasmin

Get Brenda’s Guide on “How to Be Happier in Uncertain Times”: https://brendajasmin.kartra.com/page/happier

Website: www.brendajasmin.com

LinkedIn: https://www.linkedin.com/in/brendajasmin/

Original music composed by Leah Hidalgo

www.leahhidalgo.com

Winter in Canada can feel long, dark, and relentless…and when you add polar vortex temperatures, heavy snowfall, and limited daylight, it’s no wonder many of us start to feel the winter heaviness.

In this episode, Brenda shares compassionate, practical ways to support your mood, energy, and nervous system during deep winter, without toxic positivity or unrealistic expectations.

This is not about “loving winter” or pretending it’s easy. It’s about learning how to be kinder to yourself, work with your body, and create small pockets of warmth, light, and connection that make the season more manageable, and even gently nourishing.

You’ll hear about simple science-backed strategies, insights from Scandinavian cultures, and realistic ideas you can experiment with right now.

In this episode, we explore:

-Why winter heaviness, tiredness, and low mood are normal

-How daylight (not just sunshine) impacts mood and circadian rhythm

-Easy ways to increase light exposure in your home

-The power of gentle morning movement

-Creating consistency with sleep in darker months

-Working with your natural energy rhythms

-Why 15 minutes of connection can make a real difference

-The concept of "hygge" and creating cozy on purpose

-Nourishing your body with warm, comforting foods

-Friluftsliv (outdoor living) and embracing small amounts of fresh air

If winter tends to feel heavy for you, this episode offers gentle reminders and doable ideas to help you move through the season with more steadiness, warmth, and self-compassion.

Resources mentioned in this episode:

Charles Duhigg, Jan. 2, 2026 Newsletter, The Science of Better: “It’s Really Cold. Here’s How to Stay Happy (With Science)”

Charles Duhigg’s book: Smarter, Faster, Better: The Transformative Power of Real Productivity (Please note that I mistakenly referred to this book as The Science of Better, but that’s the name of his newsletter).

You can order his book here:

Indigo: https://www.indigo.ca/en-ca/smarter-faster-better-the-transformative-power-of-real-productivity/9780385680936.html?searchType=products&searchTerm=Smarter%20Faster%20Bett

Amazon: https://a.co/d/0ZCKqPu

Here’s how you can connect with Brenda Jasmin:

Instagram: @_brendajasmin

Website: www.brendajasmin.com

LinkedIn: https://www.linkedin.com/in/brendajasmin/

Download Brenda’s Gratitude Guide:

https://brendajasmin.kartra.com/page/gratitudeguide

Get Brenda’s Guide on “How to Be Happier in Uncertain Times”: https://brendajasmin.kartra.com/page/happier

Original music composed by Leah Hidalgo

www.leahhidalgo.com