There is something inherently rejuvenating about the New Year. It's as if the proverbial slate has been wiped clean, and with that fresh start, we can reignite our ambition.
Unfortunately, even with this motivational nudge from the New Year, many of us fall off track within a couple of months. We return to our old ways, reacting inappropriately to stressors, doubting ourselves, and slowly giving in to the inertia of unhealthy habits.
But with the right mindfulness techniques, you can make this year different. In this piece, we’re exploring mantras and affirmations, two powerful motivational tools that can keep you on track. Read on to learn about what mantras and affirmations actually are, what the research shows, and how to implement them personally and in the workplace.
What is Mantra?
Mantra, derived from Sanskrit, literally translates to “mind tool.” Although mantras and affirmations are used interchangeably, they are different. A mantra is a sound vibration that allows one to focus on thoughts, feelings, and intentions during meditation. Unlike positive affirmations, which were developed in the 1970s, mantras have been around for thousands of years and are associated with every major world religion. An example is the “om” part of your yoga class, and another is repeating the Lord’s Prayer.
Mantras are typically used more formally, like during a yoga class, during a time of worship, or even while sitting in your living room during quiet meditation. That means you will need to carve out time to practice mantras, even if it’s just 10-15 minutes a day.
What is an Affirmation?
Affirmations are the practical application of linguistics and psychology to achieve personal development outcomes. An affirmation is typically a phrase or sentence said in the present tense, as if you already are or already have what is desired. An example of an affirmation is, “I am kind, I am smart, I am capable” or “I am the top salesperson in my region”.
Affirmations are used any time and anywhere. Using one requires some time investment in the beginning, because you should spend time crafting your affirmation phrase and even writing it down in a few places as a reminder. Pull your phrase out whenever you are in a situation that is challenging the characteristics you are trying to instill. For example, if you wanted to change your reactive, emotional response to problems to a calmer, more thoughtful one, your phrase might be “I handle problems calmly and logically.” Whatever your affirmation is, it should be believable to you and steer you in the right direction (whatever that may be).
Which One Should I Use?
Ask yourself: Do I want to spend more time in a meditative state to connect with my inner-self, or is there a habit or goal I want to address? If the answer is connecting with your inner-self, then practicing mantras is the mind-tool to use. You can incorporate mantras into your lifestyle by regularly attending a meditation or yoga class, attending a service of your faith tradition, or by carving out some time to repeat your mantra during the day.
If you want to address a habit or goal, affirmations can help. Your affirmation should be specific to you and your beliefs about yourself. If you can't quite get behind a phrase like “I am the top salesperson on my team,” reframe it as “I consistently hit my sales goals.”
Consider testing out a mantra or affirmation for a month-long trial period. It’s helpful to track how you currently feel in a journal or note in your phone before using either tool. Revisit this note after using your tool for one month and evaluate if the tool you chose is working or if you want to switch to the other.
Do Mantras and Affirmations Work?
According to Positive Psychology, mindfulness helps to improve emotional regulation, enhance healthy eating habits, and reduce employee burnout by creating a “mental buffer.” When employees use mindfulness techniques at work, benefits include:
Reduces employee turnover caused to emotional exhaustion
Increases creative thinking
Improves conflict management and interpersonal skills
Increases in overall employee happiness
Company mindfulness programs equip employees with tools that boost overall employee well-being, increase job satisfaction, boost creativity, lead to fewer employee sick days due to stress-related health issues, and improve employee retention.
Consider the results these businesses experienced after introducing mindfulness as a company-wide initiative:
Aetna discovered that a stressed-out employee incurred an additional $2,000 or more in health-care costs compared to their more zen counterparts. After implementing a mindfulness program, employee stress decreased by 28 percent and employees gained an estimated 62 minutes per week in productivity.
Former General Mills VP of Public Responsibility Janice Marturano started implementing mindfulness techniques after feeling burnt out as a result of handling the acquisition of Pillsbury and losing her parents at the same time. Inspired by her positive experience, she implemented a curriculum for leaders at the company. Outcomes reported by those who participated in the seven-week class included optimized personal productivity, better decision-making, and improvement in listening skills.
The Search Inside Yourself Leadership Institute was born internally at Google as an employee mindfulness course and has since grown to be its own nonprofit that now facilitates this course with other companies. Search Inside Yourself program participants reported outcomes such as increased ability to let go of negative thoughts, increased capacity to reframe problems as opportunities, and improved focus and concentration.
Top companies like Google, Nike, Target, Aetna, General Mills, Intel, Apple, and many others are seeing a great return on investment after implementing employee mindfulness programs.
Using Mantra and Affirmations in The Workplace
Creating a company culture of mindfulness starts with organizational leadership. However, before implementing mindfulness on a company-wide scale, consider starting with yourself. Block out time in your calendar to attend a weekly meditation class or to craft your own affirmation.
We’re Here to Help
If you’re an employee or executive looking to reduce stress and perform better as an organizational leader, consider integrating mantras and affirmations into your workday. When you are ready to take your own mindfulness practice further to improve your business, reach out to Mindfulness Strategies.