Affirmations and Evidence: The Secret to Making Positive Change Stick

We’ve all heard about the power of affirmations, but do they really work? In ‘Soundtracks,’ Jon Acuff reveals that affirmations are only half the story. To make positive change stick, you need both affirmations and evidence.



Affirmations aren’t about pretending everything is perfect. They’re about proving to yourself that you’re capable of change. Scientific research shows that repeating positive self-talk activates the brain’s reward centers, making new thoughts more likely to stick. But Acuff goes further, recommending that you collect evidence of your progress.

Keep a progress journal, fill a jar with notes of your wins, or celebrate milestones with friends. Every piece of evidence—no matter how small—reinforces your new soundtracks. When doubt creeps in, look back at your collection and remember how far you’ve come.

The book shares inspiring stories of people who used this approach to overcome overthinking, boost productivity, and build resilience. The results are clear: pairing affirmations with evidence creates a feedback loop that makes positive change last.



If you want your new soundtracks to stick, don’t just say them—prove them. Celebrate your progress, collect your wins, and let evidence be your guide.

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