This post is all about confidence building exercises and techniques.
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Do you want to build confidence but you’re not quite sure how to start? Well, this post is perfect for you! Your confidence plays part in so many aspects of your life and we want to show you how boosting your confidence can make all things better.
Okay, say you’re standing on the edge of a diving board, looking 20 feet down into the pool. The water seems inviting, but the height of the jump fills you with doubt. Insecurities are running wild as everyone watches. You’ve got to build a whole lot of courage and confidence and then take that plunge! That’s the thing – life is full of these moments! That pool is a pool of possibilities and you have to fight off doubt and insecurities to dive into those possibilities. In this blog post, we’re going to dive headfirst into the importance of building confidence and it’s going to involve fun exercises to help you make the biggest, boldest splash of your life. Grab your goggles and let’s jump in!
The Circle of Control
What is the circle of control?
The circle of control in a concept useful for building confidence. There are the three sections of the circle; Control, Influence and Concern. You may well be lacking confidence because you are spending your time and energy worrying about things outside of what you can control or influence. Focusing on what lies in the ‘Concern Circle‘ can lead to stress and anxiety (Leon Ho, Life Hack). So, it’s important that you learn methods of how to concentrate on your ‘Control Circle‘ and worry less about external factors in your life.
Focusing on your circle of control
Now that you have an understanding of this concept, it’s time to put some techniques into practice. The confidence building exercises that we’ll be discussing in this post are all activities where you’ll have full control. Your aim is to focus on all things that you can control and some of the things you can influence. That’s because you will gain certainty and confidence as a result! Overtime, as you build confidence, your ‘Influence Circle‘ will grow and that will lead to even more confidence! When you find yourself getting wrapped up in the ‘Concern Circle‘, take a moment to step back and re-focus your priorities.
Use These 17 Confidence Building Exercises
The 8 daily exercises
The first 8 exercises are starting points in your journey of building self confidence. They are all exercises which you can practice daily, and they will only soak up a short amount of your time. Let’s get started!
1. Show off your smile
Smiling isn’t just a reflection of happiness, it’s a powerful tool that will significantly boost your confidence! When you smile, you send signals to your brain that trigger the release of all the ‘feel-good chemicals’. Serotonin being released acts as a natural antidepressant while endorphins “act as a mild pain reliever” (Intermountain Health). Dopamine is the mood enhancer which makes you feel all that good stuff! This biochemical cocktail not only improves your mood, but also builds confidence! Feeling happy and stressing less leads you to be more confident in yourself and your actions.
2. Posture is everything
Stand tall, roll your shoulders back and keep that chin up! Good posture doesn’t just project an image of confidence to others, it also influences how you feel about yourself. When you stand or sit with a nice upright posture, you’ll open up your chest, allowing for better breathing and circulation. This can boost energy levels and your overall well-being. As a result of keeping correct posture, you will feel more confident and empowered in various situations – whether it’s giving a presentation, approaching someone at the bar, or tackling a new challenge.
3. Dress to impress
Imagine waking up, rolling out of bed, shuffling to your closet, and emerging triumphant in an outfit that makes you feel like a million bucks. As you walk out the front door, you’re not just wearing great clothing; you’re wearing confidence. Thing is, you don’t have to imagine it – that can be reality! Dressing well isn’t just about looking good (although that’s definitely a bonus); it’s about feeling good too. When you put effort into your appearance, you send a message to yourself and the world that you value yourself and take pride in your presentation. That displays and reinforces confidence. If you’re thinking, “well, I don’t like my clothing,” it sounds like it’s time for a shopping spree. 😉
4. Fuel yourself for the day
It’s true, you are what you eat. If you’re chowing down on nutritious goodness, you’re gonna feel amazing and be proud of what you’re putting in your mouth. When you fuel your body with wholesome, nutrient-rich foods, you’re feeding your stomach as well as your confidence! Skip those greasy burgers and sugar filled snacks and instead, opt for the good stuff like fruits, veggies and whole grains. Power-packed foods will give you the energy to tackle whatever your day throws at you, leaving you feeling strong, vibrant, and confident!
5. Burn some energy
Exercise 5 is exercise! Getting out and about to burn off energy does so much for your body and mind. Moving around and maintaining a good level of fitness helps you feel good about yourself! Confidence building exercises include, running, spin classes, HIIT workouts, yoga and there are so many more. If you are finding it difficult to develop these habits (believe us, we know the struggle), grab a friend to drag along with you!
6. Listen to an inspiring playlist
Go on, crank up the best feel good tunes you can find! We all know that feeling when one of your favorite jams come on, and suddenly you’re strutting down the street like you own it. Pumping up the volume on a killer playlist alleviates stress and boosts your confidence to sky-high levels. Good music has this magical ability to uplift your mood and get you in the zone for whatever challenge lies ahead. No matter the day or the situation, turn up those beats, let the music wash over you, and witness your confidence soar like never before.
7. Start a conversation with a stranger
Striking up a convo with a stranger is far from easy, but when you do, your confidence gets a very healthy boost! Breaking the ice with a stranger isn’t about making small talk – it’s about stepping out of your comfort zone and putting yourself out there. And you know what? That takes serious guts! But here’s the thing: the more you do it, the easier it gets. Plus, who knows, that random stranger could turn into your new bestie, business partner, or even your soulmate. Stranger things have happened, right? So next time you’re feeling like retreating into your shell, take a deep breath, summon your inner chatterbox, and dive headfirst into an exciting conversation.
8. Set a small and impactful goal for the day
To build up your confidence, it is great to break down the grand goal into lots of smaller ones. That’s why it is important to set small, impactful goals each day. When you set out to achieve a goal in a day, you’re giving yourself direction, taking control of your schedule and working towards being your most confident self. Here are some examples of smaller goals you could make:
- Learn something new – Try learn something small each day like a greeting in a new language.
- Unplug from the internet – Spend 1 or 2 hours in your day without any devices.
- Perform a random act of kindness – It could be as simple as complimenting a stranger or holding the door for someone.
- Reflect on your day and look forward to the next – Spend 20 minutes at the end of the day recapping your achievements, write down key highlights, and make a plan for tomorrow.
The 9 exercises to slowly implement
The next 9 confidence building exercises are a mix of habits to start and more intense, timely activities.
9. Utilise positive affirmations
Positive affirmations are powerful to use in your journey of building self-confidence. A great example of using positive affirmations is building a habit of complimenting yourself in the mirror. Why not give it a shot? Each morning, before you tackle the day, stand in front a mirror and say 3 things you like (or love) about yourself. Other options are a journalling, having sticky notes stuck on your car dashboard, or recording a voice memo that you can listen to again and again.
10. Challenge your negative thoughts
Ever catch yourself in a spiral of negative thoughts, like “I’m not good enough” or “I’ll never succeed”? It can be very upsetting and frustrating. Here’s what’s now going to happen: you’re going to challenge those pesky thought patterns and take back control of your mind. In the process, you’ll have a huge confidence boost too! Next time you catch yourself in a negative thought loop, hit pause, and ask yourself “Is this really true? Am I treating myself fairly?” By challenging those thoughts with a healthy dose of reality and self-compassion, you’re silencing your inner critic and paving the way for a more confident, empowered you.
11. Create a self care routine
Show yourself some serious TLC and boost your confidence by creating a self care routine. It isn’t just about soaking in bubble baths and applying face masks (although those are pretty awesome to include), it’s about taking care of your self image and increasing your self esteem. Whether it’s carving out time for a morning yoga session, indulging in your favorite hobby, or taking deep breaths in times of stress, self-care does so much for your soul. When you prioritise your well being and make yourself a priority, guess what? Your confidence will skyrocket!
12. Practice being more assertive
Another pathway to building confidence is assertiveness. It’s key to stand your ground and express your needs and opinions with clarity and conviction. When you assert yourself in a respectful and confident manner, you’re not just standing up for yourself, you’re sending a clear message to the world that you matter and that you care about yourself. It won’t be so easy to start with, so practice in small, safe situations. When you’re in debates with family or friends, don’t be so agreeable, or if you’re unhappy with your meal at a restaurant, give a respectful, carefully worded complaint. The more you practice assertiveness, the more your confidence grows.
13. Role play difficult scenarios
Practice makes perfect, right? Role-playing difficult scenarios can give you the chance to have real life re-runs. Let’s say you’re gearing up to tackle a nerve-wracking situation, maybe it’s a job interview or a networking event. Instead of sweating bullets and rehearsing worst-case scenarios in your head, give role-playing a whirl! It’s like a dress rehearsal for real life (but with wayyy less pressure). By stepping into different roles and practicing how you’d respond to tricky situations, you’re building confidence without even having to step out your front door. So, grab a friend, break out those improv skills, and get started!
14. Test your comfort zone
Other confidence building exercises involve stepping out of your comfort zone. Testing the limits of your comfort zone regularly helps you build a heap of confidence. So, what makes you feel uncomfortable? Maybe you’re quite nervous to explore new foods – you could try a cuisine you’ve not had before. Or maybe you are unsure about getting into a new physical activity – you could join a spin class one week to meet some new people get your sweat on! By testing your comfort zone in your own time, it give you confidence to take on every opportunity that gets thrown your way. You can say goodbye to “buts” and be saying “yes” every chance you get.
15. Practice appreciation and gratitude
When you take moments to count your blessings and express gratitude for the good things in your life, you’re cultivating an attitude of appreciation. “Appreciating what you have can make you feel more optimistic,” which leads to your confidence getting a boost in a big way (How Gratitude is Good for Your Health, Health Matters). Practicing gratitude shines a spotlight on your strengths, accomplishments, and the positive aspects of your life, reminding you of your worth and capabilities. The more you acknowledge and appreciate the good stuff, the more confident you feel about tackling life’s challenges and pursuing your goals!
16. Visualise your future
Visualising your future self and future events is a great exercise for building confidence. First of all with this exercise, you need to understand your aspirations. Ask yourself, ‘What does my future self look like? What are they saying, doing and feeling‘ (Russell Harvey, The Resilience Coach). Visualise your answers. Think about how you are dressed, who you are surrounding yourself with, and how you interact with those people. The more clearly you can visualise your ideal future, the more likely you are to take control and gain the confidence you need to get there.
Think about the following aspects of your life:
- Career goals
- Relationships
- Health and wellbeing
- Lifestyle
- Personal development
- How you feel – Are you happy? Are you fulfilled?
17. Identify and embrace what makes you unique
When you recognise and celebrate what makes you truly special – whether it’s your talents, passions, or quirks – you’re not just acknowledging your worth, you are also building your confidence. By embracing your uniqueness, you’re sending a powerful message to yourself and those around you that you are amazing and valuable just as you are. This acceptance fuels your confidence by reminding you of the incredible strengths and qualities that make you one-of-a-kind. Put this exercise into practice by writing a list of what makes you you. Refer back to that list when you are feeling a little lost within yourself, and it will lead you back to building confidence in no time.
Building confidence is a journey that requires dedication, self-awareness, and a willingness to step outside of your comfort zone! Through consistent practice of these confidence-building exercises like positive affirmations, facing fears, and embracing self-care routines, you can gradually cultivate a strong sense of self-assurance that’ll empower you in navigating life’s many challenges. Remember, confidence isn’t about learning how to be perfect – it’s about embracing your uniqueness, believing in yourself, and embracing the journey of self-discovery!
