We’ve all seen those motivational posters with phrases like “Dream big” or “Keep calm and carry on.” Nice sentiments, but let’s be real: they don’t always hit the spot when you’re stuck in life’s chaos. What you need is a personal mantra—your own little power phrase that feels like a pep talk tailor-made for your soul. A fine example of this is Richard’s mantra “Water Off A Duck’s Back“. He whispered it to himself each time he faced criticism. When he began to take things too personally, this helped ground him.
Not sure where to start?
Let’s dive into how to create your perfect personal mantra—a phrase that’ll stick with you through thick, thin, and all the coffee spills in between.
Step 1: Identify What You Need to Hear
Start by asking yourself:
- What’s the challenge I’m facing right now?
- How am I feeling?
- What would I tell a friend in this situation?
For example:
- Feeling anxious? Maybe you need reassurance.
- Overwhelmed? You might crave calm and simplicity.
- Struggling with confidence? Time to hype yourself up.
Think about the words or ideas that would feel comforting, motivating, or grounding to you in this moment.
Step 2: Keep It Short and Sweet
A mantra isn’t a dissertation—it’s a quick phrase you can recall without Googling yourself. Stick to one or two sentences max, like:
- “I’ve got this.”
- “One step at a time.”
- “I am enough, just as I am.”
Your mantra should be short enough to repeat during a stressful meeting, while waiting for your coffee, or even mid-dramatic sigh in the car.
Step 3: Make It Personal
Generic phrases are nice, but mantras work best when they feel yours.
- Use “I” or “my” to make it personal: “I am capable,” not “People are capable.”
- Throw in a word or phrase that resonates specifically with you. Love nature? “I flow like a river.” Obsessed with superheroes? “I have Hulk-level strength.”
Witty side note: If it makes you laugh a little, that’s okay too. Humor can diffuse stress like magic.
Step 4: Focus on the Positive
Your mantra should empower and uplift, not bring you down. Avoid phrasing that’s heavy or critical. For example:
- Instead of “Don’t mess up again,” try “I learn and grow from every experience.”
- Instead of “I won’t fail,” say “I’m strong enough to figure this out.”
A mantra is like your inner cheerleader—it’s all about keeping things constructive and kind.
Step 5: Test It Out Loud
Say your potential mantra out loud. (Yes, out loud. No, it doesn’t matter if your cat judges you.)
- Does it feel natural?
- Does it make you feel stronger or calmer?
- Can you imagine whispering it to yourself in a moment of stress?
If it feels awkward, tweak it. Mantras should feel like a warm hug or a battle cry—whichever one you need most.
Examples to Inspire You
Here are some ideas to get the creativity flowing:
- For stress: “I breathe in calm, and exhale tension.”
- For self-doubt: “I am more than enough.”
- For overthinking: “Let it go and trust the process.”
- For motivation: “I can do hard things.”
- For when you’re totally over it: “This too shall pass (and I’ll get through—with style).”
Step 6: Make It a Habit
Your mantra isn’t just for the tough times. Repeat it daily, like when:
- You’re brushing your teeth.
- Waiting in line at the grocery store.
- Doing dishes or folding laundry.
The more you repeat it, the more it becomes second nature—and the more your brain starts to believe it.
Bonus Tips: When Your Personal Mantra Stops Working
Mantras can evolve with you. If your current phrase starts to feel stale or irrelevant, revisit Steps 1-5 and create a new one. Growth is part of the process!
Personal Mantras: Your Pocket-Sized Superpower
The beauty of a personal mantra is its simplicity. Whether it’s grounding you in the present, helping you feel unstoppable, or just making you laugh when life gets weird, your mantra is always there. It’s like a little pep talk in your pocket—and we all need one of those.
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