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Best 21 Self Confidence Exercises For Adults

Self Confidence Exercises For Adults

This post contains some of the best self confidence exercises for adults.

Self Confidence Exercises For Adults

Self-confidence plays a crucial role in our overall well-being and success in life.

However, many adults struggle with low self-esteem, which can hinder personal growth and limit opportunities.

The good news is that self-confidence is not fixed and can be developed through practice and targeted exercises.

Exercise 1: Body Language Power Poses

Adopt powerful body language poses, such as standing tall with shoulders back, arms outstretched in a victory pose, or hands on hips like a superhero.

Research suggests that adopting these power poses for a few minutes boosts confidence levels and reduces stress.

Incorporate these poses into your daily routine, particularly before challenging situations.

Also, maintain eye contact when speaking with others, as it conveys confidence and assertiveness.

Related: Top 5 Body Dysmorphia Exercises (Cognitive Behavioral Therapy For BDD)

Exercise 2: Embracing Your Strengths

Identify your strengths and embrace them.

Make a list of your unique qualities, talents, and accomplishments.

Reflect on how these strengths have helped you succeed in the past.

Whenever self-doubt arises, remind yourself of your capabilities and previous achievements.

Regularly focusing on your strengths builds a solid foundation of confidence.

Exercise 3: Challenging Negative Beliefs

Identify negative beliefs or self-limiting thoughts that hold you back.

Challenge these beliefs by asking yourself for evidence that supports or disproves them.

Replace negative thoughts with more rational and empowering ones. For example, if you think, “I’m not smart enough,” counter it with, “I have unique skills and knowledge that I bring to the table.”

This exercise helps break the cycle of self-doubt and fosters a positive self-image.

Related: What Causes Cognitive Distortions? (+Top 10 Common Cognitive Distortions & How To Challenge Them)

Exercise 4: Facing Fears

Facing your fears is an effective way to build self-confidence.

Identify specific fears or situations that make you uncomfortable and gradually expose yourself to them.

Start with small steps and gradually increase the difficulty level.

With each small victory, you will gain confidence and realize that you are capable of overcoming challenges.

Exercise 5: Journaling

Keep a confidence journal and write down your achievements, compliments, and positive experiences.

This habit helps you recognize and appreciate your progress, boosting your self-confidence.

Additionally, jotting down any negative thoughts or self-limiting beliefs allows you to challenge and reframe them into more empowering perspectives.

Related: Best 18 Journal Prompts For Confidence

Exercise 6: Celebrating Failures and Learning Opportunities

Reframe failures as valuable learning opportunities rather than personal shortcomings.

Embrace setbacks as an essential part of growth and development.

When faced with failure, identify the lessons learned and adjust strategies accordingly, knowing that each experience brings you closer to success.

This perspective cultivates a growth mindset, enhancing overall confidence.

Exercise 7: Stepping Out of Comfort Zones

Push your boundaries by trying new activities or taking on challenges that make you slightly uncomfortable.

Whether it’s public speaking, joining a dance class, or learning a new skill, these experiences expose you to growth opportunities and foster confidence in your ability to adapt and conquer challenges.

Exercise 8: Building Competence

Identify areas where you feel lacking in confidence and commit to developing the necessary skills or knowledge.

Invest time and effort into learning and practicing, whether through formal education, workshops, or personal study.

As you build competence in specific domains, your confidence naturally grows, reinforcing your belief in your abilities.

Related: Self Esteem vs Self Confidence

Exercise 9: Setting and Achieving Realistic Goals

Set specific, attainable goals that align with your interests and values.

Break them down into smaller, manageable steps, rewarding yourself for each milestone accomplished.

As you consistently achieve your objectives, your confidence grows, and you develop a belief in your ability to succeed.

Exercise 10: Reflecting on Past Successes

Regularly reflect on your past achievements and moments of success, regardless of how big or small they may seem.

Remind yourself of the challenges you overcame and the skills you utilized.

By focusing on your past successes, you reinforce the belief that you are capable of accomplishing future goals.

Exercise 11: Surrounding Yourself with Positive Influences

Evaluate your social circle and actively seek out individuals who support and uplift you.

Surrounding yourself with positive influences, including friends, family members, mentors, or peers, fosters an environment of encouragement and constructive feedback.

Their belief in you reinforces your self-confidence and encourages personal growth.

Related: Best 9 Tips On How To Receive More In Life And Relationships?

Exercise 12: Practicing Assertiveness

Assertiveness involves expressing your thoughts, feelings, and needs in a respectful and confident manner.

Start by practicing assertiveness in low-stakes conversations or situations, gradually building up to more challenging ones.

Effective communication and assertiveness skills contribute to increased self-assurance.

Exercise 13: Volunteering or Helping Others

Engaging in acts of kindness and helping others positively impacts your self-perception.

Volunteer for a cause that resonates with you or offer assistance to someone in need.

As you contribute to the well-being of others, you gain a sense of purpose, fulfillment, and confidence in your ability to make a difference.

Related: Top 5 Tips On How To Be Assertive Without Being Rude

Exercise 14: Mirror Work

Stand in front of a mirror and repeat positive affirmations about yourself.

Look into your eyes as you say things like, “I am worthy,” “I believe in myself,” or “I deserve success.”

Initially, you may feel self-conscious, but with time, this exercise strengthens your self-esteem and enhances your overall confidence.

Exercise 15: Mindful Self-Complimenting

Practice mindful self-complimenting by genuinely acknowledging and appreciating your strengths, accomplishments, and progress.

Take a moment each day to identify something you did well or a quality you admire about yourself.

Cultivating self-appreciation in this way strengthens your self-esteem and fosters greater confidence.

Exercise 16: Visualization with Emotional Connection

Visualize yourself successfully completing challenging tasks or achieving significant goals while intentionally connecting with the emotions associated with accomplishment.

Engage all your senses in this mental rehearsal, vividly experiencing the satisfaction, joy, and pride that come with achieving your desired outcome.

This exercise further solidifies your belief in your ability to succeed.

Related: Best 8 Mindfulness Exercises For Adults That Will Help You Regulate Your Emotions

Exercise 17: Celebrating Small Wins

Acknowledge and celebrate your achievements, no matter how small they may seem.

Recognize and appreciate your efforts, whether it’s completing a project at work, overcoming a challenge, or taking steps towards a personal goal.

By celebrating small wins, you build a positive mindset and reinforce your confidence in your abilities.

Exercise 18: Mindfulness Meditation

Engage in mindfulness meditation to quiet your mind and focus on the present moment.

Through regular practice, you develop awareness of your thoughts and emotions, allowing you to observe self-doubt without judgment.

This exercise promotes a sense of calm, clarity, and self-acceptance, essential components of self-confidence.

Exercise 19: Practicing Self-Compassion

Self-compassion involves treating yourself with kindness and understanding, especially during times of failure or setback.

Instead of being overly critical, remind yourself that everyone makes mistakes and encounters obstacles.

Offer yourself the same support and encouragement you would give to a close friend facing similar circumstances.

This practice promotes self-acceptance and resilience.

Related: Best 18 Self Compassion Journal Prompts (+FREE Worksheets)

Exercise 20: Taking Care of Yourself

Engage in self-care activities that contribute to your overall well-being.

Exercise regularly, eat nutritious food, get enough sleep, and practice relaxation techniques like deep breathing or meditation.

When you prioritize self-care, you enhance your mental and physical health, which in turn supports your confidence.

Exercise 21: Continuously Learn and Grow

Commit to lifelong learning and personal development.

Attend workshops or courses, read self-help books, listen to podcasts or lectures, and seek opportunities to expand your knowledge and skills.

Embracing a growth mindset fosters confidence as you continuously strive for self-improvement.

Related: Top 23 Self Love Questions (+FREE Self-Love Resources)

Signs of Self-Confidence

Self-confidence refers to a person’s belief in their own abilities, worth, and value.

It is an inner sense of assurance and trust in oneself, allowing individuals to tackle challenges, take risks, and pursue their goals with resilience and determination.

Signs of self-confidence include:

1. Positive self-image: Individuals with self-confidence have a generally positive perception of themselves. They acknowledge their strengths and accomplishments, and they accept their weaknesses without feeling diminished.

2. Assertiveness: People with self-confidence express their opinions and needs openly and respectfully. They are comfortable asserting themselves in social and professional settings, while also being mindful of others’ perspectives.

3. Resilience in the face of setbacks: Self-confident individuals view setbacks and failures as temporary obstacles rather than personal limitations. They bounce back from setbacks, learn from mistakes, and remain motivated to persist in the pursuit of their goals.

4. Taking calculated risks: Confident individuals are willing to step out of their comfort zones and take on new challenges. They understand that growth and progress often require some level of risk-taking, and they are not easily deterred by the fear of failure.

5. Healthy boundaries: People with self-confidence are aware of their own limits and can communicate them effectively. They are assertive in setting boundaries, saying ‘no’ when necessary, and managing their time and energy in ways that align with their values and well-being.

6. Adaptability and flexibility: Self-confident individuals are adaptable and open to change. They are willing to embrace new ideas, experiences, and perspectives, understanding that flexibility is essential for personal growth and success.

7. Empathy and respect for others: Those with self-confidence are secure enough in their own worth that they can genuinely appreciate and respect others. They listen actively, seek understanding, and treat others with empathy and kindness.

8. Maintaining composure under pressure: Self-confident individuals can remain calm and composed in stressful situations. They have faith in their ability to handle challenging circumstances and make rational decisions, even when faced with uncertainty or adversity.

Related: How Confident Am I Quiz (+Best 13 Tips on How to Carry Yourself with Confidence)

Misconceptions About Self-Confidence

Misconception 1: Self-confidence is innate and cannot be developed.

Contrary to popular belief, self-confidence is not an inherent trait that individuals are born with or without.

While some people may naturally possess a higher level of self-confidence, it is a skill that can be learned, developed, and improved upon throughout a person’s life.

Various factors, such as upbringing, experiences, and personal growth, influence one’s self-confidence levels.

Misconception 2: Self-confidence equates to arrogance.

Confidence is often mistaken for arrogance, but there is a fundamental difference between the two.

Arrogance involves an exaggerated sense of self-importance and a tendency to belittle others.

On the other hand, self-confidence is rooted in a healthy belief in one’s abilities and worth without the need to compare or devalue others.

It is vital to distinguish between confidence and arrogance to foster healthy social interactions.

Related: Best 50 Self Confidence Positive Affirmations

Misconception 3: Self-confidence means never feeling doubt or insecurity.

Another common misconception is that self-confident individuals never experience doubt or insecurity.

In reality, everyone, regardless of their level of confidence, has moments of uncertainty and self-doubt.

Self-confidence is about acknowledging these doubts and insecurities while having the resilience and belief to push forward and take action.

Misconception 4: Self-confidence is solely based on external validation.

Many individuals believe that their self-confidence stems solely from external validation, such as praise and approval from others.

While positive feedback can certainly contribute to building confidence, true self-confidence arises from an internal locus of control.

It involves recognizing and valuing one’s own worth and abilities, independent of external opinions or validation.

Related: Best 10 Confidence Books

Misconception 5: Self-confidence is unwavering and constant.

Self-confidence is not a fixed trait, but rather a dynamic attribute that can fluctuate depending on various factors and circumstances.

It is normal for confidence levels to vary over time due to challenges, setbacks, or changes in personal circumstances.

Understanding that self-confidence is fluid allows individuals to navigate these fluctuations with grace and adaptability.

Misconception 6: Increasing self-confidence involves ignoring weaknesses or failures.

Many people mistakenly believe that building self-confidence requires disregarding weaknesses or failures.

However, true self-confidence involves acknowledging and accepting both strengths and weaknesses.

Embracing imperfections and learning from failures fosters personal growth and resilience, contributing to a more robust sense of self-confidence.

Related: Quiet Confidence: Top 8 Tips on How to Cultivate It

Misconception 7: Self-confidence is always visible and outwardly expressed.

While self-confidence can manifest in certain behaviors, it is not always overtly expressed or easily perceptible.

Some individuals with high self-confidence may exhibit charismatic and assertive traits, while others may display a quieter, more introverted form of confidence.

The absence of flashy or extroverted behavior does not imply a lack of self-confidence.

Misconception 8: Self-confidence is only relevant in professional settings.

Self-confidence is not restricted to professional environments; it permeates all aspects of life, including personal relationships, social situations, and emotional well-being.

Building self-confidence can positively impact interactions, decision-making, and overall life satisfaction, extending far beyond the boundaries of the workplace.

Related: Top 10 Ways To Stop Wallowing In Self Pity

Misconception 9: Self-confidence is a one-size-fits-all concept.

Each person’s experience of self-confidence is unique, influenced by their personality, background, and individual goals.

It is crucial to recognize that self-confidence is not a uniform construct.

What works for one person may not work for another.

Tailoring self-confidence techniques and strategies to fit individual needs and preferences is key to sustainable growth.

Misconception 10: Self-confidence is solely dependent on external achievements.

While accomplishments can contribute to a sense of self-assurance, true self-confidence extends beyond external achievements.

It involves recognizing and valuing intrinsic qualities, such as compassion, authenticity, and integrity.

Cultivating self-confidence based on these internal qualities provides a more lasting and fulfilling foundation.

Related: Lack Of Self Awareness: 5 Signs & 5 Tips On How To Increase Self-Awareness

confidence worksheets


Boosting self-confidence is a journey that requires effort, consistency, and self-reflection.

By regularly practicing these exercises and techniques, you can cultivate a strong sense of self and develop the confidence to tackle challenges and achieve your goals.

Remember, self-confidence is not an overnight transformation but a lifelong process of self-discovery and personal growth.

Start implementing these exercises today and witness the positive impact they can have on your life.


How does self-confidence affect our daily lives?

Self-confidence plays a critical role in our daily lives, influencing various aspects of our well-being and interactions.

Here are some ways in which self-confidence impacts our daily lives:

1. Decision-making: Self-confidence allows individuals to trust their judgment and make decisions without excessive self-doubt or fear of failure. It empowers individuals to take risks and pursue goals with a sense of belief in their abilities.

2. Relationships: Self-confidence contributes to healthy relationships by fostering effective communication, assertiveness, and setting boundaries. It helps individuals express their needs, opinions, and beliefs without feeling insecure or seeking constant validation from others.

3. Resilience: Self-confidence acts as a buffer against setbacks and challenges. Those with higher self-confidence are more likely to persevere, learn from failures, and bounce back from adversity, maintaining their motivation and mental well-being.

4. Performance: Self-confidence positively impacts performance in various domains, including academics, career, sports, and creative endeavors. Believing in oneself enhances focus, motivation, and the ability to handle pressure, resulting in improved performance.

5. Stress management: Higher levels of self-confidence can help individuals manage stress and anxiety. Confidence in one’s capabilities reduces feelings of helplessness and increases resilience when faced with stressful situations.

Can past experiences and failures affect self-confidence?

Yes, past experiences and failures can significantly impact self-confidence.

Our past experiences, especially negative ones, can shape our beliefs and perceptions about our abilities and worth.

When individuals experience repeated failures, rejection, or criticism, it can lead to a decline in self-confidence.

Negative experiences can create self-doubt, increase fear of failure, and diminish belief in one’s skills and capabilities.

Related: How to Fulfill Unmet Emotional Needs?

What role does self-esteem play in self-confidence?

Self-esteem and self-confidence are closely related but distinct concepts.

While self-confidence refers to an individual’s belief in their abilities to perform specific tasks or succeed in certain areas, self-esteem pertains to one’s overall sense of self-worth and value as a person.

Self-esteem serves as the foundation for self-confidence.

If someone has low self-esteem, they may struggle to develop and maintain genuine self-confidence.

Low self-esteem can lead to self-doubt, negative self-talk, and a constant need for external validation, inhibiting the development of healthy self-confidence.

On the other hand, having a solid sense of self-esteem can contribute to the development of self-confidence.

When individuals have a positive self-image and believe in their inherent worth, they are more likely to trust their abilities and take risks, leading to higher levels of self-confidence.

It is important to note that self-esteem and self-confidence are not fixed traits.

Both can be worked on and developed through self-reflection, challenging negative beliefs, setting attainable goals, and building a supportive social network.

Related: +600 Personality Traits (A-Z)

How does self-confidence relate to assertiveness?

Self-confidence and assertiveness are closely interconnected.

Assertiveness refers to the ability to express oneself confidently, honestly, and appropriately, while respecting the rights and boundaries of others. Here’s how self-confidence relates to assertiveness:

1. Belief in oneself: Self-confidence provides the belief that you have the right to express your thoughts, feelings, and opinions without fear of judgment or rejection. It allows you to trust that your voice matters, enhancing your ability to be assertive.

2. Setting boundaries: Self-confidence enables you to establish and communicate your boundaries effectively. When you feel confident in your needs and values, you can assertively communicate and maintain healthy boundaries with others.

3. Handling criticism: Self-confidence helps you handle criticism constructively and assertively. It allows you to receive feedback without feeling attacked or defensive, enabling you to respond assertively when addressing concerns or conflicts.

Is it possible to have high self-confidence in some areas but low in others?

Yes, it is absolutely possible to have high self-confidence in certain areas of life while experiencing low self-confidence in others.

Self-confidence is domain-specific, meaning it can vary based on different aspects of your life.

For example, someone may have high self-confidence in their professional abilities while experiencing low self-confidence in social situations or relationships.

Self-confidence is influenced by various factors such as past experiences, skills, knowledge, and support systems.

Different areas of life may require distinct skill sets, and an individual’s confidence might develop more strongly in areas where they feel competent or have received positive feedback.

Related: Top 23 Journal Prompts For Self Growth

How do social media and comparison affect self-confidence?

Social media and comparison have been shown to have both positive and negative effects on self-confidence:

1. Negative impact: Social media platforms often present curated versions of other people’s lives, leading to a phenomenon known as “social comparison.” Constant exposure to polished and idealized representations of others’ lives can fuel feelings of inadequacy, fostering a sense of low self-worth and undermining self-confidence.

2. Unrealistic standards: Social media can create unrealistic beauty standards, body ideals, and lifestyle expectations. Comparing oneself to these unattainable standards can erode self-confidence and promote self-criticism.

3. Positive impact: On the other hand, social media can also serve as a platform for support, inspiration, and connection with like-minded individuals. Access to supportive communities and resources can enhance self-confidence by providing encouragement, validation, and opportunities for personal growth.

How does self-compassion contribute to self-confidence?

Self-compassion plays a significant role in nurturing and enhancing self-confidence. Here’s how self-compassion contributes to self-confidence:

1. Embracing imperfections: Self-compassion involves recognizing that everyone has flaws and making peace with our own imperfections. By practicing self-compassion, we can cultivate self-acceptance and develop a more forgiving attitude toward ourselves, which empowers us to take risks and build self-confidence.

2. Encouraging self-kindness: Self-compassion involves treating oneself with kindness, understanding, and care, especially in difficult moments. By offering ourselves compassion and support, we foster an inner environment of safety and encouragement, which contributes to building self-confidence and resilience.

3. Challenging self-judgment: Self-compassion involves recognizing self-judgment and consciously shifting toward self-encouragement and self-acceptance. By challenging our inner critic and cultivating self-compassion, we create space for self-confidence to grow without the hindrance of harsh self-judgment.

Related: How To Feel Your Feelings? Top 9 Difficult Emotions To Cope With In Healthy Ways

Can a lack of self-confidence be a symptom of a larger underlying issue?

Yes, a lack of self-confidence can sometimes be a symptom of a larger underlying issue.

Low self-confidence can stem from various factors, such as past traumas, negative experiences, societal pressures, or psychological conditions.

Here are a few examples of underlying issues that could contribute to low self-confidence:

1. Childhood experiences: Negative or critical experiences during childhood, such as excessive parental criticism or bullying, can significantly impact self-esteem and confidence later in life.

2. Perfectionism and fear of failure: Unrealistic expectations and a fear of making mistakes can erode self-confidence. Perfectionists often set unattainable standards, leading to chronic self-doubt and feelings of inadequacy.

3. Social anxiety: Individuals with social anxiety disorder may experience intense fear and self-consciousness in social situations, leading to a lack of self-confidence in those specific contexts.

4. Depression and low mood: Mental health conditions like depression can profoundly affect self-perception, leading to reduced self-confidence and self-worth.

It is essential to consider the broader context and potential underlying causes when addressing low self-confidence.

In such cases, seeking professional help from a psychologist or therapist can provide valuable support in understanding and addressing the root issues contributing to low self-confidence.

By Hadiah

Hadiah is a counselor who is passionate about supporting individuals on their journey towards mental well-being. Hadiah not only writes insightful articles on various mental health topics but also creates engaging and practical mental health worksheets.

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