Do Subliminals Actually Work? The Science, the
Psychology & My Experience
Over the past few weeks, I've released my very first subliminals on YouTube, and one question has come up again and again:
"Do subliminals actually work?"
It's a fair question.
Depending on who you ask, subliminals are either described as life-changing or dismissed as complete nonsense. As with many things in the personal development world, I believe the truth is somewhere in the middle.
In this article, I want to share my personal experience, what the research currently tells us, and why I believe the most important conversation isn't really about subliminals at all—it's about the messages we're repeating to ourselves every single day.
What Is a Subliminal?
A subliminal is an audio recording that contains positive affirmations layered beneath music, nature sounds or ambient audio. The affirmations are typically played quietly so they aren't the main focus of your attention.
The idea is that repeated exposure may reinforce more helpful patterns of thinking over time.
Notice I said may.
I don't believe subliminals are magic.
I don't believe they're mind control.
And I certainly don't believe they're a shortcut that will transform your life overnight.
Instead, I see them as one tool that can support personal growth when combined with self-awareness, consistent action and intentional habits.
How I Discovered Subliminals
A few years ago, I felt like I was doing everything "right."
I was journalling.
Reading personal development books.
Practising gratitude.
Learning about manifestation.
Writing affirmations.
Working with coaches.
On paper, I understood confidence, self-worth and limiting beliefs.
But despite all of that conscious work, I noticed I was still repeating some of the same patterns.
I also experimented with hypnosis because I wanted to explore the subconscious mind.
The only problem?
I fell asleep almost every time.
Although hypnosis can be incredibly helpful, I found myself wondering how much I was actually taking in because I rarely stayed awake long enough to know.
That's when someone introduced me to subliminals.
What appealed to me was how practical they were.
I could listen while I was working, driving, walking or tidying the house.
I remember thinking:
"If I'm going to have something playing in the background anyway, why not make it something that's encouraging my mind rather than simply filling the silence?"
That simple thought changed the way I viewed my daily habits.
My Personal Experience
The first subliminals I listened to focused on self-love and confidence.
Later, I explored abundance and money.
I'll be honest—I was sceptical.
I wasn't expecting miracles.
I wasn't expecting my life to suddenly change overnight.
One day, after listening to a money-focused subliminal while I worked, I had a paid client book in.
I smiled and thought it was probably just a coincidence.
Then something similar happened again another time.
Can I confidently say the subliminal caused those bookings?
No.
There are far too many variables for me to make that claim.
Perhaps it was coincidence.
Perhaps I showed up with more confidence.
Perhaps I noticed opportunities I would have previously overlooked.
I genuinely don't know.
What I do know is that it made me curious enough to keep exploring.
Over time, the biggest shift wasn't what happened around me—it was what happened within me.
My inner dialogue became kinder.
I felt calmer.
I found myself naturally speaking to myself in more supportive ways.
Again, I don't think that was solely because of subliminals.
I was also continuing to journal, learn, reflect and take action.
Healing rarely comes from one thing.
It's usually lots of small, intentional habits working together over time.
What Does the Science Say?
This is where it's important to stay balanced.
Research specifically on subliminals is mixed.
Some studies suggest subliminal cues may influence behaviour or preferences under certain conditions, while others have found little or no meaningful effect.
So I don't think it's honest to claim that subliminals are scientifically proven to transform your life.
However, there is much stronger evidence supporting the broader principles they rely on.
Research has shown that:
The brain is capable of changing throughout life (known as neuroplasticity).
Repetition strengthens neural pathways.
Self-talk influences our thoughts, emotions and behaviours.
Habits become easier the more consistently we repeat them.
Our identity is shaped by the stories we repeatedly tell ourselves.
For me, that's where subliminals fit.
They're not magic.
They're another way of becoming intentional about what we repeatedly expose our minds to.
You're Already Programming Your Mind
One of the biggest realisations I had wasn't about subliminals at all.
It was recognising that my subconscious had already been shaped long before I discovered personal development.
By childhood experiences.
By comments from teachers.
By television.
By advertising.
By social media.
By the people around me.
And perhaps most powerfully...
By my own inner dialogue.
How many times have you said things like:
"I'm just not confident."
"I'm terrible with money."
"People always leave."
"I'm always behind."
"I'm not good enough."
When we repeat those thoughts often enough, they begin to feel familiar.
Not because they're true.
But because they're repeated.
That made me ask a different question.
If repetition helped create some of my limiting beliefs...
Could intentional repetition help me create more supportive ones?
Why I Created My Own Subliminals
Eventually, I decided to stop listening to other people's affirmations and create my own.
I worked backwards.
Instead of asking, "What affirmations should I write?"
I asked:
Who am I becoming?
How does she think?
How does she speak to herself?
What does she believe about relationships?
About money?
About her health?
About her worth?
Once I understood the identity I wanted to build, writing the affirmations became much more meaningful.
That's exactly the same approach I use inside my Becoming Her coaching programme.
Because lasting change isn't just about setting goals.
It's about becoming the version of yourself who naturally makes different decisions.
How I Use Subliminals
One of the things I love most about subliminals is how easy they are to incorporate into everyday life.
I listen while:
Working
Walking
Tidying the house
Getting ready in the morning
Winding down before bed
I don't expect one session to transform my life.
Instead, I see it as another positive influence alongside coaching, journalling, movement and reflection.
Consistency matters far more than perfection.
Final Thoughts
So...
Do subliminals actually work?
My answer is this.
I don't believe they're a miracle.
I don't believe they're a replacement for action, therapy or deeper personal work.
But I do believe they're a valuable tool that can support intentional growth when combined with consistent action and self-awareness.
Perhaps the most important question isn't whether subliminals work.
Perhaps it's this:
What are you repeatedly exposing your mind to every single day?
Because your brain is always listening.
The conversations you have.
The music you play.
The social media you consume.
The stories you tell yourself.
All of it is shaping the person you're becoming.
The good news?
You get to become more intentional from today onwards.
Ready to explore?
If you'd like to try one of my free subliminals, you'll find them on my YouTube channel.
If you're looking for deeper support in changing your self-concept and becoming the woman you're ready to be, I'd love to welcome you into Becoming Her, my identity and confidence coaching programme.
Or, if you're looking to create more moments of calm and intention in your everyday life, explore The Grateful Living Apothecary, where you'll find products designed to support simple rituals of calm, realignment and reconnection.
Remember, transformation isn't built in a single breakthrough.
It's built in the small choices you return to, day after day.