Generation Zen: It may seem small, but here’s how setting passwords with positive messages boosted my confidence

SINGAPORE — While updating my computer login password recently, I replaced the usual jumble of letters and numbers with something unexpected: a cheesy, positive reminder that would hopefully lift my spirits.

I felt stupid and heard someone say “iamenough23!” I was embarrassed enough to keep sneaking a look over my shoulder in case he noticed me typing. on my keyboard.

Still, in the days and weeks that followed, there was a small, almost imperceptible brightness in my mood and my thoughts about myself.

I have now changed the passwords on all my devices and use phrases that convey similar positive messages like “capable45$” or even something I hope to achieve like “endlessgoodideas56%”.

It’s not uncommon to see posters with positive affirmation messages or neon signs adorning the walls of stores, gyms, and some homes, but I generally consider them decorative — something businesses put up to create Instagram-worthy backdrops.

Although, of course, there’s still the possibility that a big neon sign staring you in the face every day is sending subconscious messages to your brain.

Could writing a self-affirming password a few times a day or sticking a small Post-It note with a positive message on your mirror have any impact? Did my new passwords really help put me in a better, more motivated mood, or was this just a coincidence?

MAKES POSITIVE THOUGHTS ‘MORE AUTOMATIC’ AGAIN

The psychologists I interviewed used positive affirmations., Whether it’s a password, something written on a Post-it, a vision board, or a phone reminder, it can have a much more powerful impact than I ever imagined.

Clinical psychologist Ms. Lisa Tang of Annabelle Psychology said these words or phrases of positive affirmation work “almost like creating a shortcut to the positive message in our minds.”

Assuming we log into online sites or devices very frequently, each login strengthens the neural pathways in our brain, making positive thinking “more automatic” over time.

“Moreover, this repetition not only reinforces the positive message in our minds, but also provides opportunities for positive self-talk,” he added.

Ms Ooi Sze Jin, founder of counseling practice A Kind Place, said these messages can help “reshape the way we think” and encourage people to focus on their strengths, talents and positive aspects of life.

“By repeating these affirmations regularly, individuals can gradually begin to internalize these positive messages, improving self-perception and improving mental health.”

These small, constant reminders have a cumulative effect, he added.

“According to Relational Framework Theory, our brain creates meaning by connecting things together, such as logging in with the positive message in your password.”

For example, “iamenough23!” When you log in using a password like , your brain begins to associate the act of logging in with the positive message in your password.

“Over time, this repeated action strengthens this connection, subtly increasing your belief in yourself without requiring much conscious effort,” Ms. Ooi said.

IT GIVES VALUE TO EFFORTS AND STOPS NEGATIVE THOUGHTS

Experts have acknowledged that writing positive statements can often feel cheesy or even “embarrassing,” especially when the person isn’t fully convinced by them at first. ​

Ms. Ooi said that, especially in Asian culture, we are taught not to speak positively or praise ourselves too much because this can be seen as arrogant or arrogant behavior.

“Many people find it easy to talk negatively about themselves or be harsh on themselves. “However, when they are asked to use positive affirmations, this is something they are not used to and they may feel nervous when saying it,” he added.

Ms Tang said we tend to become more aware of negative experiences due to a cognitive process known as “confirmation bias”, which strengthens our negative beliefs over time.

Confirmation bias is the tendency to prefer information that supports one’s existing beliefs or views while ignoring or minimizing evidence that contradicts them.​

“As these beliefs become internalized, we are likely to magnify our flaws while minimizing or even invalidating our strengths. As a result, accepting positive statements about ourselves can feel ridiculous,” he explained.

It can also be easy for people to give up on working hard and moving forward because they can’t achieve their goals and therefore feel like they’re “not enough.”

“This is a common trap where our goalposts shift along the way, preventing us from feeling like we’re ‘there,'” Ms Tang said.

Positive affirmations can be used as a way to combat this by acknowledging our strengths, giving fair credit to our efforts, and serving as “cheerleaders” and “checkpoints” along the way as we work toward the goals we set.

Ms. Tang noted that low self-esteem and a lack of self-compassion can make it difficult for people to believe that they deserve positive affirmations or that such statements can be true.

In this sense, positive affirmations can shift that needle in the long run by increasing our self-esteem and self-belief and letting us know that we can overcome challenges.

“Affirmations encourage a kinder internal dialogue, which allows us to be more accepting of our flaws and compassionate towards ourselves,” she added.

NOT A CURE FOR EVERYTHING

While the simple act of writing encouraging messages can have some positive effects, experts cautioned that it should not be seen as a panacea.

Ms. Tang said it’s important to have “realistic expectations” about positive affirmations and not overuse them or use them as an escape.

“Positive affirmations will not get rid of a problem (that you have). “You’re going to have to keep working hard to solve the problem.”

Positive affirmation helps you build your self-confidence and self-efficacy in the long run, so you believe you can eventually solve the problem.

Agreeing, Ms Ooi said positive affirmations “cannot solve all our problems”, especially for those with more serious mental health issues.

“It is important to understand that positive affirmations are not a magic pill that will cure our psychological pain. Instead, it can serve as a good daily reminder, but it’s underrated.