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Confidence Routine

Confidence Routine

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by Lily Bowles

Behavioral Neuroscientists, Habits Expert

Intro icon Confidence Routine - Intro

Confidence is a feeling of self-assurance that comes from your appreciation of your own abilities. 

Having a good self image can make you happier, more motivated and less stressed.

Here’s a routine with key habits to increase your confidence.

Habits

Morning

Breathing Exercises

DESCRIPTION - Ever feel stressed out or nervous before a big client meeting or a presentation to your boss? Controlling your breathing is the first step to slowing down your heart rate and gaining the confidence to be your best self. Take 10 deep breaths before confidently addressing stressful situations. There are many breathing exercises and apps that you can use such as box breathing and the Wim Hof method.

ACTION - Take 10 deep breaths before confidently addressing stressful situations.

4X / WEEK

Best Time of Day: Morning

Visualization

DESCRIPTION - Being mentally tough requires self-confidence, negative and positive energy control, and motivation. The first step along this path is to visualize the goals you want to achieve. This visualization process cements in your mind the results of the hard work you will put in. Practice visualizing the results of your hard work in order to feel more confident and motivated.

ACTION - Take one goal and visualize achievement as detailed as possible.

5X / WEEK

Best Time of Day: Morning

Get outside

DESCRIPTION - Sunlight is required for your body to produce serotonin, a key neurotransmitter associated with happiness. Getting exposure, even for a few minutes, helps regulate the body’s serotonin-melatonin cycle and you will feel happier.

ACTION - Go outside in a natural environment (e.g. park) for at least 10 minutes every day.

6X / WEEK

Best Time of Day: Morning

Exercise

DESCRIPTION - By working out more often, your body will improve and your self-image will improve as well. Go to the gym 3-4 times per week for 30-60 minutes to improve your confidence in yourself.

ACTION - Exercise daily for at least 30 minutes to take care of yourself.

4X / WEEK

Best Time of Day: Morning

Afternoon

Take Fish Oil

DESCRIPTION - Omega-3 fatty acids from fish reduce the risk of chronic diseases and increases your mental awareness. By keeping your mind sharp you will naturally feel more capable and more confident. The WHO recommends eating 250-500 mg of omega-3 fatty acids every day.

ACTION - Take 250-500 mg of omega-3 fatty acids every day.

3X / WEEK

Best Time of Day: Afternoon

Evening

Sleep between 6-8 hours per night

DESCRIPTION - You’re not as sharp, alert, or focused when you do not get enough sleep. You will be most confident when you are at your peak performance. Ensure you are getting 6-8 hours of sleep to maximize your confidence.

ACTION - Make sure you get 6 to 8 hours of sleep a day.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Review Goals

DESCRIPTION - Tracking your tasks and objectives leads to accomplishing goals. Accomplishment of goals and tasks can give you a dopamine boost and increase your self efficacy which leads to higher confidence.

ACTION - Review and prioritize your goals daily or weekly.

4X / WEEK

Best Time of Day: Any

Hydrate

DESCRIPTION - Drinking enough water improves your ability to think clearly and act quickly, leading to more confidence in what you do. Make sure to drink 2-3 liters of water every day.

ACTION - Drink 2 to 3 liters of water daily, making sure your body is hydrated throughout the day.

7X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Confidence

Sources list icon

Sources

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  1.  "10 Ways To Build Confidence - Forbes." 21 Jul. 2017, https://www.forbes.com/sites/francesbridges/2017/07/21/10-ways-to-build-confidence/. Accessed 8 Nov. 2019.
  2.  "Personal orientation as an antecedent to career stress and ...." https://www.sciencedirect.com/science/article/abs/pii/S0001879116301142. Accessed 8 Nov. 2019.
  3.  "Goal Profiles, Mental Toughness and its Influence on ... - NCBI." 1 Oct. 2007, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809050/. Accessed 8 Nov. 2019.
  4.  "Influence of diet on the gut microbiome and implications for human health" https://www.ncbi.nlm.nih.gov/pubmed/28388917. Accessed 6 Nov. 2019.
  5.  "Interim Summary of Conclusions and Dietary Recommendations." http://www.fao.org/ag/agn/nutrition/docs/Fats%20and%20Fatty%20Acids%20Summary.pdf.
  6.  "Effects of sleep deprivation on cognition." https://www.ncbi.nlm.nih.gov/pubmed/21075236.
  7.  "Benefits of Sunlight: A Bright Spot for Human Health." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/. Accessed 8 Nov. 2019.
  8.  "Why Water Is Key for Anti-Aging - Heart MD Institute." 29 Aug. 2015, https://heartmdinstitute.com/health-and-wellness/water-important-anti-aging/. Accessed 8 Nov. 2019.
  9.  "Self-Confidence and Sports Performance : Exercise and Sport ...." https://journals.lww.com/acsm-essr/Citation/1988/00160/Self_Confidence_and_Sports_Performance.16.aspx.
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Category

 Mood  Confidence  Stress  Health  Sleep  Immunity  Energy  Productivity  Focus  Creativity  Sharpness  Motivation
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