FU** Your Affirmations: The Science of Self-Talk, Stress & Scripts

Ever catch yourself saying “I’m tired” before you’ve even finished your morning coffee? Guess what — that’s an affirmation. Not the cute kind either.

Words are spells. Whether you light sage or not, you’re either casting for yourself or cursing yourself. And while everybody’s busy slapping pastel affirmations on mirrors, most of us are running negative scripts with way more conviction: “I’m broke.” “This job is killing me.” “I can’t keep up.”

This raw conversation breaks down how those throwaway lines become your soundtrack — spiking your stress hormone (cortisol), wrecking your sleep, even messing with your focus and body. Pair that with layoffs, social media comparison, and the weight of the world right now? No wonder everybody’s exhausted.

But here’s the truth: you don’t need more empty affirmations. You need alignment. In this episode, I give you a 3-step shift: audit the negative phrases you’re chanting, flip one into something you can actually believe, and anchor it with movement so it sticks.

Because if you’re not pouring into yourself, the world will pour into you. And trust me — the world’s soundtrack is heavy.

So yeah… fu** your empty affirmations. But hell yes to the ones you choose on purpose, the ones that move different, the ones that actually back you up.

🎧 Tap in, share it with someone who needs the real, and let’s rewrite your script today.

Here is the link to the t-shirt

https://www.2dselections.com/products/fuyouremptyaffirmationt-shirt

Transcript

Welcome and Podcast Milestones

Speaker 1 0:01

Welcome back to the 2D Fit and Ish podcast . Listen , I am always excited , elated , super stoked when I am able to share an update with you , or at least share something that you can apply in your day-to-day life right , can apply in your day-to-day life right , something that you can apply and incorporate in your day-to-day life . So I'm so grateful for you , I'm grateful for my supporters . Okay , and listen to this . Are you ready for this ? Because I must recognize honey , okay , listen , 2,716 downloads Phenomenal , super phenomenal . I am almost at 3,000 downloads . I tell you , when I achieve 3,000 downloads , y'all ain't gonna know what to do with me . Okay , I might take myself out , all right , buy some special flowers . Okay , I take myself out . All right , buy some special flowers . Okay , but listen , this is phenomenal and I want to recognize my top five , like I always do . Okay , but I want you to know this , listen . So number one , this go-around , is Washington DC , mm-hmm . Number two is Fort Washington , maryland . I love this so much . Number three Frankfurt and Germany always come through for me . Okay , so , germany , thank you , thank you , thank you , thank you , thank you for the support . I appreciate it . Waldorf , maryland , baltimore , maryland , okay . Baltimore , maryland , okay . And then also have San Francisco , california , dallas , texas , delaware , wow , canada . I love it .

Speaker 1 1:59

Listen to everyone out there who support 2D , fit and Ish podcast . I want to say thank you . What have I been up to ? In a previous episode , I shared Sankalpa Whispers and I received a lot of feedback from that episode , more feedback than I expected . A lot of ladies say that those words , that prayer , is inspirational . Some of the ladies they listen to it at night , while they're on their way to work or lunch break . I don't know just to how could I say this that energy from not only me , but other women who experience the same things or some of the same things in life . They're relatable , okay , and so to hear that many of you love that and are inspired by that , okay , is just a phenomenal thing . So thank you for continuing to make Sankalpra Whispers popular .

Speaker 1 3:13

So , ladies , if you have kids in the car okay , minors you might want to bookmark this podcast episode . You might want to put in your AirPods or your headphones . Honey , we're going to get raw . Let's have some real talk , all right . So listen , I need your attention , pay attention . This is so serious right now . I'm not playing , you know . I'm here Not giving you for play , play . I am giving you the real All right .

Speaker 1 3:47

Listen , are you ready for it ? Let me ask you this first Are you ready for it ? If so , on the count of three , say I am ready for it . Are you ready ? One , two , three , I am ready for it . Listen , affirmation , right there . You see how they tie in .

Speaker 1 4:09

In spite of that , I want to say fuck them affirmations . Ooh , I know what you're thinking . No , she didn't . How can Dawn say fuck them affirmations and they are all up and through her podcast ? Hell , it's in the beginning , right ? Everyone who is close to me know , they know that I am a fan of affirmations . I will affirmation you head to toe down on the street . Affirmations , affirmations , affirm this , affirm that , but , but listen , okay , but listen .

Speaker 1 5:00

As of right now , I want to say fuck them affirmations . Yeah , I said it . Okay , fuck the sticky notes . Fuck the mantras that you perhaps wrote all over the mirrors . Okay , you know . Fuck the pop-up automatic reminder that you might have showcased on your phone . Fuck them affirmations .

Speaker 1 5:23

Okay , 2d fam , we are not doing that today . We are not . We are not

Sankalpa Whispers Update

Speaker 1 5:30

doing that today . Okay , wild , coming from me , right , I know , I know , but hear me out , hear me out . I'm not here to trash or throw affirmations away . I'm here , let me tell you . Okay , this is some serious stuff . All right , I'm here to trash the empty ones that don't mean a damn thing . The empty ones that perhaps the cute ones that you see on the social media , or the cute ones that , oh , I like this , I'm going to go get it tattooed on my wrist . I'm talking about that bullshit . Okay , I'm here to drag those . Stay with me . Stay with me , because I want you to know that this episode is not about affirmations . Okay , I want to talk to you . Can we have a conversation ? Can we have a conversation , lagreta ? Okay , I know LaGreta is listening . Lagreta , she is a huge supporter . Okay , she is a real estate agent at Sutherby's in Old Town , alexandria . Okay , shout out to you , lagreta , but listen . Alexandria . Okay , shout out to you , lagreta , but listen .

Speaker 1 7:05

This episode is not about affirmations , it's not . It's about what happens when you don't pour into yourself , when you do not properly with intent . Okay , mariella , when you don't , or when they're not . Mariella , because Mariella is a boss . Okay , I can share an episode about Mariella alone . Okay , but I know Mariella is listening because she's also one of my huge supporters , all right , but I'm talking about when you do not affirm properly . Because when you do not affirm properly , then , yeah , you're going to say fuck those affirmations .

Speaker 1 7:58

I shared something recently . I said , hocus pocus , some of you lost focus . Did you see that in my Instagram story ? Okay , 2d Fit Life . That's my Instagram for all things fitness . Okay , 2d Fit Life . But I said , hocus pocus , some of you lost focus . Maybe maybe I'm just saying , okay , it's because some of those affirmations went dry , or or listen , okay , or perhaps maybe you stop putting in the work to keep those affirmations strong .

Speaker 1 8:50

Something came up during my Bible reading . Okay , and this is totally off the grid , but what I'm speaking of reminds me of the scripture . Speaking of reminds me of the scripture , and I can't think of the exact book it's in . Okay , and you might know this . If you know , send me a one . What you call them things ? Okay . What do they call them DMs ? Okay , send me one of the DMs . Or , if you know me personally , send me a text . Okay , and reach out to me ? Okay , but the scripture said that . What did it say ?

Speaker 1 9:34

I will cause breath to enter into you . In other words , using breath to wake up the body , using breath to wake up dry bones , using breath to bring your old self back ? Perhaps using breath to wake up those empty affirmations ? Are you ready for me ? And don't let me get too yoga on you , because you know the breath is the fourth limb of yoga , your pranayama , which carries a lot of power , if you're into that shit .

Speaker 1 10:31

I don't know if y'all ready for this conversation , I don't know , but do you hear what I'm saying ? Okay , so let's get real for a moment . Okay , we're good , we're going to get real , all right . So let's get real for a moment . Okay , we're going to get real , all right . Let's say you are already affirming yourself all day long , but think about it this way You're not affirming , maybe in the way that you think you are affirming , you don't even call it affirmations .

Speaker 1 11:11

But listen to the soundtrack . Okay , listen to the soundtrack . Let me press play , boop , I just press play . Okay , do it with me . Okay , let's press play together on the soundtrack . Okay , you ready On the count of three ? One , two , three , boo , we just press play . You ready for the soundtrack ? I can't , I'm tired . This job is killing me . I can't keep up . I'm broke , I'm fat . I just can't . I can't keep up . I'm broke , I'm fat , I just can't . I can't , I can't this pause , press pause on that soundtrack . I just pressed my button . Did you press yours ? I just pressed mine , so we press pause right Now .

Speaker 1 12:08

Everything that I just said , believe it or not , those are affirmations . Believe it or not , those are affirmations . Those are affirmations . And think about it this way . Okay , I'm just providing you might say Dawn , you're crazy , I don't believe any of this . That's your business . Okay , you can take this , you know , with a grain of salt if you want to . Okay , but listen to me .

Speaker 1 12:40

If you repeat those words with more conviction than any so-called positive affirmation that you wrote on a sticky note or on your mirror , or that you say , because you thought it was cute on Instagram and you want to repost it , or you want to put it in a group text or chat , or what have you ? Okay ? If you say those , I'm tired , I can't , or this , I'm not strong , or all this stuff , if you say that over and over again with more conviction ,

Fuck Them Affirmations

Speaker 1 13:21

you are affirming it . And if you are affirming that multiple times a day , every day , then what do you think ? Oh my God , what do you think is going to happen ? How do you think things are going to go If you are telling yourself those things over and over and over again ? I mean even Wikipedia . Okay , I love Wikipedia , right , but I love Wikipedia right .

Speaker 1 14:04

Wikipedia says that an affirmation all right is a statement aimed at influencing the subconscious , the subconscious mind . So when you say I'm tired , 12 times before lunch or as soon as you step out of the bed , congratulations , you affirm exhaustion and negative energy straight into your system before one o'clock . So how do you think that's going to affect your planned schedule workout in the evening ? That's going to affect your plan schedule workout in the evening or your dinner or whatever you have planned to do ? Ok , something positive , something that would benefit you . And then you find yourself in this cycle .

Speaker 1 14:51

You know speaking of minds and this , you know this is I don't know where this is coming from okay , but this reminds me of one of the mentions at the Puerto Rico retreat this year . Okay , I broke down the three minds , right , the conscious , unconscious and subconscious . So , as a refresher , okay , that's why I tell y'all sleep on some of y'all sleep on these retreats . Okay , but listen , the conscious is the stuff on the surface , the words that you know that you are saying okay , the unconscious is your autopilot , right , like the gap between what you say and what you do . All right , listen , all right . And then the subconscious mind . That's like your bolt , the recorder that stores everything , the positive , the negative , the neutral , and you know , it just records everything and plays it back to you like it's how can I say this like background music , you know , because of some of these mods , right as some of your experiences or unresolved issues in life , oh , these mods can bring it up and resurface it at any time . Okay , you know that this podcast is not about the minds . That's why y'all need to come to yoga class or join these workshops , or , you know , or attend these retreats , so that you can get the full breakdown of this ish . I'm telling y'all some good stuff , so you know . So your mind does not care , or you know , should I say , your mind does not give a damn . Okay , if you say I'm strong , I'm tired or I can't keep up , because all three , all three of those are recorded in one of your minds .

Speaker 1 17:01

I'm not a mental health expert , I'm not a doctor , psychiatrist , psychologist , I'm not any of that . Okay , I'm just telling you , giving you information that I've studied over the years and learned to break it down so that we can understand it . Okay , I am a E-registered yoga teacher . Okay , the E stands for experience . Okay , 500 . So , yeah , I study and I take this-ish serious . So , yeah , I study and I take this-ish serious .

Speaker 1 17:39

So , you know , my next retreat is coming up . You know , this fall and people see the glam on social media . Yeah , we have a great time . You know , in the bikinis we have a phenomenal time . But the real work , oh , everybody leaves with something valuable , something that they can take into their day-to-day life and that's the glow that does not wash off when you go home . Okay , those who know know . All right , so

The Power of Negative Self-Talk

Speaker 1 18:10

I appreciate you . The ladies that ride and dial with me on all of the retreats I'm so grateful for you and dial with me on all of the retreats , I'm so grateful for you and I'm looking forward to our upcoming retreat because we're going to have a great time .

Speaker 1 18:24

So , ladies , hear me out , ladies or gentlemen , or whoever's listening to me , okay , audience , whoever's listening to me , I want you to hear me out . In fact , if you have a piece of paper and a pencil , I want you to write this down . Write it down . Okay , write it down or say it with me , one or the other . Okay , let's put this in one of those minds , or those three minds , all right , words are spells . Whether you like your sage or not , you're either casting for yourself or you're cursing yourself . Write that down and put a period behind it . You want me to say it again ? Sure , no problem . Words are spells . Whether you light a sage or not , you're either casting for yourself or cursing yourself .

Speaker 1 19:35

And let me tell you why this matters right now . Let me tell you why , okay , this matters right now . Someone might say well , dawn , you talked about affirmations before . Why are you bringing this up again ? Because right now , today , someone out there , or some people out there , needs , they need to hear this . Okay , they need this refresher , they need this breakdown , because workplaces are shaking . I see it , ladies , and I feel you all right . Let me tell you something . I'm not downing anyone . I don't want anyone to feel a certain way . Use this episode right here to wake you up , to breathe into your dry bones . That's what I want you to do with this episode . Every breath is a fresh start . It can be so .

Speaker 1 20:41

As I was saying , workplaces are shaky right now For a lot of people . Ladies , I get it , okay , I get it , and you have the right to feel how you feel . You know layoffs are going on , what you call them the rifts . Okay , a lot of shit is going on , all right , the cost of living is through the daggone roof , all right . The news , okay , is heavy social media . You hear all this stuff . I'm not ignoring that . It's some shit out there , okay , I mean even .

Speaker 1 21:13

You know , for myself , I have to log off mentally . I have to not push pause on that recorder . I hit the stop button , all right , don't get me wrong . So you know , no wonder you're worn down , or we're worn down , okay , and then we're chatting stress like a mantra , though without even realizing it , before 10 am . Is someone out there that already told themselves a dozen times that they're tired ? They can't do this today . I'm over it . Does that sound familiar ? And just like that ? Just like that . Okay , which is my point . If this is you , if I'm talking to you , okay , and I'm saying this with love , with love , all right , you've programmed burnout into your system before you've even finished your coffee , baby .

Speaker 1 22:23

And here's the part that many folks don't realize . Okay , it's just not some woo-woo talk . You know it's not some , you know , just some casual conversation . All right , because , number one , if you want to carry that with you , that energy can transfer to your overall life , to your workplace or to people that you care about , it can . There was a 2013 review and you know I've written dialogues and clinical neuroscience , some type of journal , something like that okay , and it showed that negative self-talk can raise cortisol , that stress horizon .

Speaker 1 23:27

Okay , and we know , excuse me , because I talk about cortisol a lot in my virtual community . Okay , I run a virtual community with yoga , fitness , weight loss , lifestyle habits , a whole layout of things . Okay , and let me tell you this right there , okay , wherever you are in the world , it might be something that you want to tap into . These ladies LaVette , Miss Amita , queen Cheryl okay , these ladies Natasha can't leave out , natasha . Okay , tiara , these ladies go hard in the paint and it takes a lot to stick to a virtual program . Okay , Right , lashonda . Okay , it takes

Affirmations vs. Anti-Affirmations

Speaker 1 24:15

a lot of discipline to stick to a virtual program and these ladies , they get down . Okay , I love it , right . So if you want more information about that , hit me up and let me know . Okay , but listen , this journal , this article that I read right , which confirms what I've already shared .

Speaker 1 24:36

You know in the community and perhaps with you , and you might know this , but you know , cortisol directly impacts your sleep , your focus , your immune system . Are you one that gets sick all the time ? You don't know why ? And it stores body fat , or cause your body to store body fat . You have those folks out there like , oh , I'm eating , right , I'm working out all the time . Why am I not losing weight ? Well , it could be because of that stress hormone . Duh , I'm pretty sure you know this already . So allow this to be an eye opener . Okay , right , alberta .

Speaker 1 25:23

Alberta's another baddie up in the virtual community . So little phrases like I'm tired , this job is killing me . Ugh , I'm over it . I'm just going to do the bare minimum and go home . They're not harmless . Mm-mm , they are vicious affirmations and mantras that are literally instructing your body to break down .

Speaker 1 26:02

For some folks out there , stress is writing the affirmations on their behalf . And let me tell you right now honey , okay , if you're not paying attention , those are the ones that are going to stick without you even realizing . Sticky note or not ? So you know the cute side of affirmations . You got the sticky notes or those Pinterest boards okay , you got some people . Some people got about 20 , 30 journals okay , with the cute little pins and all that kind of stuff . That sounds fun , right , it sounds good . Your little vision board parties right .

Speaker 1 26:49

But here's the thing if you don't believe it , it's just decoration or something to do or something to talk about or brag about on social media . You can't keep writing I am peace , I am bold , I am strong , I am calm , I am , I am , I am . You can't keep writing those empty affirmations If every time life gets heavy , you cancel on yourself . Yo , we have to take some accountability . We have to take some accountability . You can't post I am enough and spend the rest of the day comparing yourself to everybody else .

Speaker 1 27:41

Instagram real , that's not alignment , that's fake , perpetrating fraud . Oh , let me get yoga on you . Can I get yoga on them ? Um , anitra , can I get yoga on them ? Anitra is one of my top yoga students . That's violating yourya , one of the limbs of yoga . You're not being true to yourself . That is violating anhimsa , causing harm to yourself and perhaps others .

Speaker 1 28:26

So I'm going to say it again Fuck them affirmations . But here's the twist Fuck them . Anti-affirmations . Those anti-affirmations Real affirmations are supposed to move you , not decorate your damn wall or your mirror or whatever you do . Okay , they're supposed to move you . And because I know a lot of you feel me on this , I know a lot of you out there are like Dawn , you're preaching the truth Girl . A lot of you out there are like Dawn , you're preaching the truth Girl . Yes , okay , I have a t-shirt on my website , 2d Selections that says fuck your empty affirmations , y'all okay . So if you get one , send me your picture wearing that t-shirt , all right , and the website will be somewhere in the show notes , okay , but yeah . So here's the truth . Here's the truth .

Speaker 1 29:36

If you're not pouring into yourself , the world will pour into you . So , either way , there's going to be a pour and the world is heavy right now . Can't cover that up . It can fill you with fear , exhaustion and lack , and then that would become your soundtrack . Don't let the world make your soundtrack . You make your own soundtrack . You deserve it . We didn't go through these life experiences and all of that shit to allow the world to make our soundtrack . No , we make our own soundtrack .

Speaker 1 30:25

Silence does not save you . Avoidance does not protect you , honey . Okay , and you can write that down , all right , write that down , quote it , tweet it , thread it ? Okay , let me see it . Silence does not save you . Avoidance does not protect you . Okay , what's that other scripture ? What is it ? Ask , seek and knock . If you're going to ask , seek and knock , honey , again , solace does not save you and avoidance does not protect you . If you don't choose the words and the actions that you feed into yourself , you're running somebody else's script , because you're not being true to yourself . You don't escape affirmations by ignoring them . You just default to the ones built by the stress , the struggle and survival .

Speaker 1 31:27

So what you going to do ? So what you going to do ? So what you going to do about it ? Okay , what does your soundtrack look like ? How are you going to pour into you ? How are you going to flip the script on

Action Plan: Audit, Flip, Anchor

Speaker 1 31:40

these empty affirmations ? Dawn , I don't know . Okay , I'm going to tell you . All right , I'm going to tell you . All right , I'm going to tell you Are you ready for it ? Are you ready for your action plan ? Are you ready for your homework ? So , listen to this . Here's how you flip it . Here's how you flip it . I have three action steps for you . Three action steps .

Speaker 1 32:07

The first one is audit . Notice the negative phrases that you repeat . Take note of it and if you're feeling it , you're feeling it . If you want to say it , say it , okay . But take note , audit the negative phrases that you repeat it , the negative phrases that you repeat . Now that's another podcast episode .

Speaker 1 32:35

Because a lot of folks say stuff jokingly , because a lot of folks mask feelings with humor . That's why at the studio we can joke , you know , to a a certain extent , but after a while I'm like we're not joking like that anymore . This is serious . You are saying that for a reason , right . So number one audit . Number two flip it , flip it . Replace at least one of those phrases or all with something that you can actually believe . Like how will you flip it around ? I want you to write it down , actually write it down . Number three anchor it , anchor , itor it . Make it solid , tie it into an act or a movement . You can tie it to a asana , a yoga flow , an exercise , a workout . You can I talk shit about the sticky notes , but write it on a sticky note , okay . These acts will hopefully program in one of your minds in a positive way . You get what I'm saying Make it a routine . So let me repeat this Audit , flip , anchor , audit , flip , anchor , got it .

Speaker 1 34:16

Affirmations aren't spells you cast once they can actually be positive scripts that you live in . And if your body never gets the memo , if your body does not get the memo , if you don't help those minds out a little bit , all right , they're just words . And then it goes back to when I said fuck them affirmations , but fuck those empty affirmations . It's a difference , right , but fuck those empty affirmations , it's a difference , right . So let me be clear the hell with the affirmations . If they're empty , okay , you know , fuck those affirmations that cause stress , that cause stress and empty promises and worry .

Speaker 1 35:14

We want to affirm on purpose , we want to move different , we want to pour into ourselves like our life depends on it , because if you think about it , it does . And if you're tired of running on empty , okay . That's why I created a space at the studio . The retreats okay . The diamond memberships , the virtual community okay , there aren't vacations or something cute to do , okay , they are actually resets . You know . It's a space where you could , you know , stop chanting I'm tired and start saying and living and repeating I am alive , I am here . So if you're interested in any one of those things the retreat just reach out to it and pour into yourself for real . Don't allow the world to pour into you . So yes , so yes . The hell with the affirmations , fuck those affirmations , but we want to say hell yes to what we will start affirming in our life today . Listen , that's all I have for you today . That's all I have for you .

Speaker 1 36:33

Today it is pumpkin spice season . I had a pumpkin spice latte almost every day this week and I mentioned this because I have my Buy Me Coffee page . Okay , my cute little Buy Me Coffee page . Listen , if I inspired you in some sort of way , I will appreciate that coffee treat . All right , I want to give you a shout out for treating me okay and send you a little picture of me drinking my coffee . I thank you . I thank you and I'm so grateful for you If I've inspired you in some sort of way in my heart . Mission accomplished . If one thing caught your attention , or even a half a thing caught your attention . Mission accomplished All right . If you have not done so already , I am asking you to help me get to 3,000 downloads and subscribe to my podcast . Forward this podcast to anyone who might find this episode helpful . I also want to inspire you and it's no shame , honey , in anyone's game .

Speaker 1 37:48

Don't be too cute

Final Thoughts and Call to Action

Speaker 1 37:50

to reach out to a mental health specialist . If you need help to a psychiatrist , whatever doctor that you need , all right , don't be too cute because I'm not a doctor , all right , so don't go there , say well , dawn said this . A 2D fit said no , no , no , no , no , no , no , no . Go get that help if you need it . All right , and I emphasize that . So , yes , as always , appreciate your feedback . I hope to hear from some of you to hear what you think up at this episode and until next time , uh peace . Thank you for listening .