10 Self-Confidence Exercises You Can Practice Today
I used to think confidence was something other people were born with. The friend who always spoke up in class, the colleague who never seemed nervous in meetings, the stranger who could walk into a room and grab everyone’s attention. I thought they had something I didn’t.
What I eventually learned is that confidence isn’t a personality trait; it’s a practice. It grows when you do things that prove to yourself that you can handle more than you thought.
Not all at once, but in small, repeatable ways.
That’s why I started treating confidence like a workout. Just as muscles grow when you train them, your sense of self grows when you give it exercises. Below, I’m sharing ten self-confidence exercises that helped me the most, and you can start practicing today.
10 Self-Confidence Exercises to Start Trusting Yourself Again
Adjust Your Physiology
There were mornings when I’d leave the house already defeated. My shoulders slouched, eyes cast down, energy drained before the day even began. I didn’t realize at the time how much my body was telling my brain how to feel. When I moved like someone insecure, I felt insecure.
The first time I tested posture as an exercise, it felt almost silly. I stood tall, pulled my shoulders back, breathed deeper, and forced myself to walk with more intention. Something changed. People responded to me differently, but more importantly, I responded to myself in a new way. My mind caught up with my body.
It’s one of the simplest daily habits for self-confidence: stand tall before you walk into a meeting, look up when you enter a room, breathe slowly before you speak. Confidence doesn’t just come from your thoughts. It comes from the signals your body sends every moment.
Have your Self-confidence at your Fingertips ( Bonus MP3 )
There were times when I wished confidence came in a bottle I could carry around with me. Before a presentation, walking into a meeting, or even stepping into a new social situation, I felt that familiar rush of doubt. My mind would tell me I wasn’t ready, even when I had prepared.
That’s when I discovered something surprising: you can actually train your brain to bring back confidence on command. It’s a technique called NLP anchor. The idea is simple. You anchor a physical gesture, as pressing your left thumb and index finger together, with a strong memory of a time you felt confident.
I practiced this by closing my eyes and recalling one of my proudest moments, a time when I stood tall, spoke clearly, and felt completely in control. While I relived that moment in detail, the sights, the sounds, the energy in my body, I pressed my left thumb and index finger together for three seconds. I repeated this until the gesture itself became a trigger I could use anytime.
The first time I used it “in real life” was before speaking in front of a group. I was nervous, but when I pressed my fingers, that rush of confidence returned like an old friend. It didn’t erase the nerves, but it reminded me that I had been confident before and I could be again.
This exercise gave me something I never thought possible: confidence at my fingertips.
Reading about it is one thing, but the real shift happens when you practice. This short guided audio will walk you through the NLP anchor step by step, allowing you to experience how it works in real-time.
Press play and give it a try. Every time you use it, you’re teaching your mind that confidence is always within reach.
How did that feel for you?
Could you sense even a small spark of confidence returning?
That’s just one way to create confidence on demand. Let’s keep going. The next exercise builds it in a completely different way.
Visualize your Confident Future Self
Visualization can be a powerful mental trigger in self-development and self-growth because it is focused imagination with a purpose. This mental trigger is applied by leaders, athletes, coaches, and individuals to increase motivation and self-confidence in themselves and others.
When I first heard about visualization, I dismissed it as wishful thinking. But I tried it anyway. I closed my eyes and imagined myself in a situation where I usually felt insecure, such as a social gathering or a presentation. Only this time, I pictured myself calm, clear, and confident in the smallest details possible.
At first, it felt like pretending. But after a while, something shifted. When those situations came up in real life, they didn’t feel as overwhelming. My mind had already “rehearsed” them. I wasn’t faking confidence; I was only stepping into a version of myself I had already seen.
So, why not try it for yourself?
Envisioning your future self, happy and confident about who you are, gives you a sense of control and helps you to see what could be possible for you. Let your future self inspire and motivate you, and then start building from there.
This exercise works because your brain doesn’t fully distinguish between real and vividly imagined experiences. By picturing your confident future self, you give your mind a roadmap to follow. The more you practice, the more natural it feels to live that way.
Improve your Inner Dialog
If someone else spoke to me the way I used to talk to myself, I’d have cut them out of my life. Years ago, my inner dialogue was filled with criticism: “You’ll never get it right,” “You’re going to embarrass yourself,” “Why even try?”
No wonder I felt small.
The shift came when I realized that voice wasn’t the truth. It was a habit. I began challenging it. Each time the harsh voice showed up, I asked, “Is this thought helping me?” Most of the time, the answer was no. So I replaced it with something better: “I’m learning,” “I’ve done this before,” or just said “I can handle this.”
It wasn’t about lying to myself or pretending everything was perfect. It was about giving myself a fairer voice, one that sounded more like a friend than an enemy. Over time, this became one of the most powerful self-confidence tips in my life. The more I practiced, the less space negativity had in my mind.
Use the Power of Subliminal Messages
I used to think subliminal messages were gimmicks. But then I realized how much subtle repetition shapes us. Advertisements, background chatter, and even the tone of people around us. They all sink in whether we notice or not.
So I asked myself: what if I fed my mind better messages? I began listening to subliminal audio tracks filled with positive affirmations while I worked or before I went to sleep. At first, I didn’t notice much. But weeks later, I realized that my self-talk was softer, my outlook lighter.
It wasn’t magic. It was exposure. Just like negative input wears us down, positive input builds us up. This exercise became part of my routine, like brushing my teeth, but for my mindset. It reinforced the self-confidence exercises I was already practicing, making them stick more deeply.
SUBLIMINAL MESSAGES
Subliminal messages are positive affirmations delivered through audio recordings that are processed automatically by the subconscious mind without conscious effort. The phrases are spoken at a very low volume or hidden behind music and repeated many times. They can be played during sleep, in the background while working, or in the morning after waking up to encourage a more positive and confident mindset.
Be the Puzzle Piece of The World Around You
There were moments when I felt small because I only looked inward, measuring myself against my own doubts.
The first time I volunteered, something shifted; for a few hours, I wasn’t thinking about how I looked or whether I was “good enough.” I was just part of something bigger.
That day taught me that confidence doesn’t always come from proving yourself alone. Sometimes it comes from belonging, from being a puzzle piece in a larger picture. Whether it’s volunteering, joining a group, or simply offering help to someone who needs it, contributing connects you to the world in a way that raises you.
This exercise reminded me that confidence also grows when you shift the focus outward. When you give, you feel needed. When you belong, you feel stronger. That’s confidence socially, and it’s one of the most natural ways to build it.
Develop a Growth Mindset
For years, I treated mistakes like proof that I wasn’t good enough. Every failure cut deep, every stumble confirmed my doubts. Then I discovered a new way of thinking: a growth mindset.
The idea was simple but life-changing: mistakes aren’t the end. They are information. They tell you what to try differently next time. With that perspective, each challenge became less of a threat and more of an opportunity.
I started asking myself different questions. Instead of, “Why did I fail?” I asked, “What can I learn from this?” That shift turned setbacks into stepping stones. Developing a growth mindset has become one of the most reliable daily habits for self-confidence.
Learn From Confident Role Models
Confidence is contagious. I noticed this when I started paying closer attention to people who carried themselves well. I wasn’t about copying them, but noticing the patterns. How they entered a room, how they spoke, how they handled setbacks without crumbling.
A friend of mine, for example, always paused before answering tough questions. That pause made her seem calm and in control, even when she was thinking on the spot. I practiced doing the same, and over time, it became part of my own style.
The exercise is simple: pick role models, at work, in your community, even online, and study them. Learn one thing at a time, and make it your own. You don’t need to reinvent confidence from scratch. Sometimes, it’s enough to borrow strategies from those who’ve mastered it.
Act Your Confidence
There were plenty of times I didn’t feel confident at all. My instinct was to wait until I felt ready before I acted. But that day never came. What finally worked was acting confident even before I felt it.
I started standing taller in conversations, speaking a little louder in meetings, and walking into rooms with a deliberate step. At first, it felt like pretending. But then I noticed something: the more I acted confident, the more I felt it. People responded differently, and my own mind followed the behavior.
This doesn’t mean faking who you are; it means practicing the version of yourself you want to grow into. Over time, acting confident becomes simply being confident.
Recall the Times of Glory
Whenever doubt crept in, I used to forget all the moments when I had already proven myself strong. One exercise that changed this was deliberately recalling those times, the “wins” I was most proud of.
I’d close my eyes and remember the details: the day I handled a difficult challenge, the time I spoke up when it mattered, the project I finished despite fear. Reliving those moments was fuel. It reminded me that confidence wasn’t something I lacked. It was something I had already experienced, and could experience again.
Whenever I feel shaky now, I go back to those memories. They remind me that I’ve captained my ship before, and I can steer it forward again.
Frequently Asked Questions about Self-Confidence
What are the best self-confidence exercises?
The best exercises are the ones that train both your body and mind. Simple practices, such as visualization, positive self-talk, anchoring techniques, and posture shifts, can make a big difference when repeated consistently.
How often should you do self-confidence exercises?
Daily practice works best. Even five minutes a day can create steady results. Consistency matters more than doing long sessions once in a while.
Can self-confidence exercises improve daily life?
Yes. These exercises help in everyday situations such as speaking up in meetings, trying new experiences, or handling challenges. Confidence shows up in small actions that add up over time.
What exercises build confidence in social situations?
Visualization before entering a room, power-posture practice, and using anchoring techniques can help reduce nerves and make you feel more at ease around others.
How long do self-confidence exercises take to show results?
It depends on the person. Some feel a shift within days, while others may need a few weeks. The key is steady practice and patience.
Can I lose self-confidence once I build it?
Confidence can fluctuate. Stress, setbacks, or criticism may lower it, but once you learn the exercises, you always have tools to rebuild it again.
Final Thoughts
Confidence grows through practice, through exercises like these that you repeat until they feel natural. Some days the progress is small, other days it feels bigger, but every step adds up.
Start with one exercise today. Anchor it, practice it, and let it grow. Like a puzzle, self-confidence comes together one piece at a time. You’ll see yourself differently, not as someone chasing confidence, but as someone living it.
Which of these exercises feels easiest for you to start with? Drop a quick note in the comments. I’d love to hear your take.
Until next time….
Let Your Confidence Be The Best Outfit That You Can Wear!
Reading tips is powerful, but applying them with the right support can change everything. If building real confidence and growing your resilience feels like the next step for you, coaching can make all the difference. Through my work at Elite Lead Perform, we’ll strengthen not only your confidence but also the way you present yourself in every aspect of your life. Discover how we can work together.
I really liked how you explained the impact of positive affirmations and the idea of acting confident, even before you truly feel it. These small, practical steps can make a real difference when practiced consistently.
I actually tried the MP3 from your article and was surprised by how quickly I felt a small shift. It’s simple, but it works, especially when combined with daily awareness. Thank you for sharing such grounded and applicable tools.
I’m glad to hear that you gave the MP3 a try and noticed that shift. These are simple exercises, but they can have a deep impact when practiced with consistency and intention. In my coaching sessions, I use various techniques to help clients reconnect with their inner confidence. The most valuable feedback always comes from personal experience when you apply the tools and start feeling the difference yourself.
Thank you for sharing your experience, and keep practicing.
Thank you for this timely article. I recently discovered the need to work on my self-confidence. I am beginning to feel uncomfortable in the presence of colleagues and friends. And it is affecting my productivity. I know it has a lot to do with my self-confidence. From your list, I can see that I need to be more positive with my inner dialogue and work more on imagining my desired future self.
Hi Ayodeji,
Thank you for sharing this so openly. Feeling uncomfortable around others doesn’t always mean something is wrong with your confidence. Sometimes it’s simply a sign that something inside you is shifting.
It can come from many places: emotional fatigue, stress, or even growing out of certain dynamics that no longer feel aligned with who you are. Self-confidence plays a role, yes, but it’s also about inner balance and connection, with yourself first, and then with others.
The exercises you mentioned, like improving your inner dialogue and visualizing your future self, are wonderful places to start. They help rebuild trust from within, and that quiet trust naturally changes how you show up around others.
Take it one day at a time, and remember: being aware of what’s happening inside you is already a strong first step forward.
I think it is fair to say that at some point in everyone’s life, their confidence takes a hit. It could be personal or professional. The tools and techniques you provide are great for readjusting and reestablishing confidence lost or never had. The inner dialogue is important! If your mind is not supporting your desires, then adjusting that mindscape to help your inner dialogue be productive cannot be overstated. Thanks for the info.
Hi Jay,
Thank you for sharing your thoughts. You’re absolutely right. There are moments when the mind doesn’t fully support our goals or the focus we try to maintain.
Sometimes it’s because what we want feels too far from where we are. Other times, it’s simply because the mind is too busy, overloaded, or tired to prioritize what truly matters.
If that’s the case, you might find my article “How to Get Mentally Unstuck” helpful. It explores this topic in more depth and offers simple ways to bring back mental clarity and focus.
I have always been a fairly confident person in most aspects of my life until it comes to speaking in front of people. Speaking within a small group is fine, public speaking and speaking out at meetings, etc, has always been awful. I’ve never really understood it. This has had an impact on my work life, and whilst I was at uni( I failed assessments because I couldn’t bring myself to do a presentation), I absolutely loved this article; it was so easy to read and understand. I have bookmarked it so I can return to some sections that I feel I can work on.
Hi Jess,
I can relate to your struggle. I struggled with public speaking too. That familiar shortness of breath, the racing heart, and the urge to step back rather than forward. It’s a difficult feeling, but it can absolutely be changed with practice and the right tools.
One thing that helped me was rehearsing the speech out loud several times, while walking and using natural gestures or expressions. The more you repeat it this way, the more comfortable and authentic it becomes. It stops feeling like a performance and starts feeling like a conversation.
Another powerful exercise is visualization. Imagine yourself speaking in front of your audience with calm, ease, and confidence. Include the smallest details, the sound of your voice, the light in the room, the feeling of connection with the people in front of you. Your mind begins to treat that image as a real experience.
You can also use the NLP anchor or the subliminal messages mentioned in the article. They help you recreate that confident state when you need it most.
Try them at your own pace, and notice what changes first. It’s often the small moments that show real progress.
This article really made me reflect on how confidence is not a fixed trait but something we build through small, consistent actions. I’ve often seen people, myself included, confuse confidence with perfection, thinking we need to feel “ready” before we act.
What stood out to me most was how you described confidence as a practice, not a personality. It makes the whole idea feel achievable. The exercise about posture and the NLP anchor in particular felt very practical, something anyone can apply, not just read about.
I’m curious, Diana, in your experience, which of these exercises tends to create the first noticeable change for most people?
Good afternoon, dr. Sunil. Thank you for such a thoughtful message. You’re absolutely right. Confidence often gets mistaken for perfection or readiness, when in reality it’s something we grow into through repetition and self-awareness.
From what I’ve seen, the first noticeable shift usually comes from the posture exercise. It sounds simple, but the body has a quiet way of teaching the mind how to follow. Once that physical awareness changes, the rest, including the inner dialogue, tends to align more naturally.
The anchor and visualization techniques deepen that process, but standing tall, breathing slower, and walking with intention often spark the first real sense of confidence returning.
I’m glad the article resonated with you, and I appreciate the depth of your reflection.
I think many people struggle with self-confidence when they don’t fully believe in themselves. When self-doubt starts to creep in, it can really hold you back. Sometimes adopting the “fake it until you make it” mindset helps, at least as a starting point. Thank you for the helpful tips.
Hi Aly,
Thank you for your kind words. Indeed, self-belief is at the core of confidence, and even small steps toward it can make a real difference. Acting confident can help in the beginning, but when it’s supported by awareness and consistent practice, it gradually becomes genuine.
This article truly inspires confidence as I take on a new challenge. I’ve always felt like I live somewhere between high self-esteem and low self-esteem. Confident in some areas, but uncertain in others. It’s not an easy thing to fix, but I’ve realized that effort and awareness make all the difference. As long as I have the will to keep trying, your articles serve as a positive and encouraging influence.
Thank you Minjun for stopping by. Most of us feel confident in some areas and uncertain in others, and that’s completely human. What matters most is being aware of those shifts and choosing to keep showing up anyway.
Confidence isn’t about never feeling doubt, but, trusting yourself enough to move forward despite it. The exercises in the article are a great place to start whenever you’re stepping into something new.
What an enlightening piece! You made so many powerful points. I’ll try not to get carried away. During my years in Mental Health nursing, I worked closely with patients dealing with personality and eating disorders. Self-worth and body image were often the most heartbreaking underlying struggles to witness.
Your reflections on self-dialogue and subliminal affirmations resonated with me deeply. If we could see people’s thoughts, I wonder what we’d find. Yet, the beauty is that we can change that inner dialogue simply by feeding the mind with empowering words.
Beautifully written, Diana.
Hi Pam,
Thank you for sharing such a thoughtful reflection. Your experience in mental health brings a powerful perspective to this topic. Few things reveal the depth of human resilience like witnessing how self-worth can be rebuilt from within.
You’re right, if we could see people’s thoughts, we’d probably understand how much inner dialogue shapes the way they move through life. The mind truly listens to what it’s told. When we start feeding it words that strengthen rather than diminish, the entire tone of our inner world begins to shift.
I really appreciate your insight. It adds something deeply meaningful to this conversation.
Building self-confidence can be challenging, but it becomes much easier when you connect with others and take part in activities or groups that genuinely make you feel good about yourself.
I especially loved your point about posture. It’s such a simple yet powerful way to shift how we feel internally. Practicing gratitude is another great reminder; it helps us notice how much we already have and how far we’ve actually come.
Thank you for such inspiring and practical advice.
Hi Michel,
Thank you for sharing your thoughts. Surrounding ourselves with people and activities that make us feel good plays an important role in building confidence. It reminds us that connection and belonging are powerful forms of support.
Posture, gratitude, imagination, all of these work beautifully because they influence both the body and the mind. Small shifts like standing taller or practicing gratitude regularly may seem simple, but over time they reshape how we think and feel about ourselves.
You’re also right that the past few years have been challenging for everyone. That’s why developing emotional awareness and mental balance has become more important than ever.
I truly appreciate your thoughtful contribution. Thank you for taking the time to share it here.
Hi Diana
I recently went through the breakdown of a long-term marriage, and as a result, my self-confidence has really taken a hit. I suddenly find myself feeling like a failure, as if I’m not good enough, even though my two boys keep reminding me that I’m ace and that I’ll be okay again.
I especially loved the part about having your self-confidence at your fingertips, and I already know where that “safe” place is for me. I’m definitely going to try this exercise. There’s so much value in this post, and I’m sure many others will find your advice just as helpful.
Hi Line,
I’m truly sorry to hear about what you’re going through. It takes a lot of courage to share something so personal, and I want you to know that what you’re feeling is completely normal after such a big change.
Your boys sound wonderful. Sometimes their faith in us reminds us of the strength we’ve momentarily forgotten. Healing doesn’t mean rushing, but finding your rhythm again, one day at a time.
This is also a good time to reconnect with yourself. Spend quiet moments alone, do things that lift your energy, and surround yourself with people and activities that make you feel alive. Bit by bit, your confidence will rise again because it’s already a part of you.
You haven’t lost your strength, Line. It’s still there, it’s just waiting to be seen again.
Hello Diana,
Your article was truly insightful and full of practical advice. I’ve been fortunate never to have struggled much with confidence myself, but I have many friends who tend to see themselves in a more negative light.
I especially enjoyed the sections on “Imagining Your Confident Future Self” and “Developing a Growth Mindset.” Your suggestions are clear, actionable, and encouraging. I’m sure they’ll resonate deeply with anyone who reads them. Thank you for such valuable work.
Hi Jenni,
Thank you for your kind words. Confidence often shows up differently in various parts of our lives. It’s wonderful that you’ve managed to keep a strong sense of it across so many areas.
I love that you want to share these ideas with friends who may need them. Sometimes, a single perspective or exercise can spark a quiet shift for someone else.
I truly appreciate you taking the time to stop by and share your thoughts.
Thank you! This felt like such a perfect article, full of practical techniques and powerful insights. I loved every part of it. Love it!
Personally, I’m very familiar with the first technique. It’s my go-to whenever I need to face something scary or challenging. Chest up, shoulders back, chin leveled, and a little spark in the eyes. It’s amazing how quickly your body can shift your state of mind. One of my early mentors taught me, “Let your physiology lead your psychology,” and it has served me incredibly well over the years, from public speaking to court hearings and meetings with executives. I’ll definitely explore some of the other techniques you mentioned. The one about anchoring especially caught my attention. Thanks again for such an insightful and inspiring read!
Hi Matiss,
Thank you for your message. It’s great to see how naturally you’ve integrated posture as a confidence tool. That connection between body and mind truly is powerful.
I’m happy to hear that it’s served you well in so many situations, and I love how you described it through your own experience. I hope the other techniques bring you the same sense of strength and balance.
Beautiful article about self-confidence. It’s a theme I often reflect on — not only in relation to myself, but also in how it plays out around us. We live in a social world, and when your partner or your boss struggles with low confidence, it can definitely affect you too. This was a really insightful read, and I’d gladly recommend it to anyone. Thank you!
Hi Johnny,
Thank you for stopping by. Indeed, being around people who struggle with confidence can affect the way we feel too. It’s not always easy to stay grounded when that energy is constant. But when your own confidence is strong, it naturally influences those around you. Sometimes, without even trying, you become the reminder they need.
I struggle with self-confidence every day and have for most of my life. The confidence posture you mentioned has been one of the most helpful techniques for me. It creates a sense of poise that projects outward. People seem to pick up on it and treat me as more capable, which then reinforces how I feel inside.
When I start to doubt myself or feel afraid of failing, I remind myself of the reasons I can succeed. I mentally list the qualities that will help me through it. I guess it’s a bit of NLP mixed with positive inner dialogue, but it works for me.
As for imagining my confident future self, I’m not quite there yet, but I’m still working on it. As you said, it’s about taking that first step. Thank you for sharing this.
Hi Cynthia,
We can’t feel equally confident in every situation. Some areas come naturally, while others take time to strengthen. The key is to keep using what works for you. Repetition builds familiarity, and familiarity creates confidence. And when you add a few of the small techniques from the article, the progress becomes easier to notice.