Confidence Routine
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
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.
2X / 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
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: 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
Why Core Habits are Important for Confidence
Plus Core habits
Sources
ExpandCollapse- "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.
- "Personal orientation as an antecedent to career stress and ...." https://www.sciencedirect.com/science/article/abs/pii/S0001879116301142. Accessed 8 Nov. 2019.
- "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.
- "Influence of diet on the gut microbiome and implications for human health" https://www.ncbi.nlm.nih.gov/pubmed/28388917. Accessed 6 Nov. 2019.
- "Interim Summary of Conclusions and Dietary Recommendations." http://www.fao.org/ag/agn/nutrition/docs/Fats%20and%20Fatty%20Acids%20Summary.pdf.
- "Effects of sleep deprivation on cognition." https://www.ncbi.nlm.nih.gov/pubmed/21075236.
- "Benefits of Sunlight: A Bright Spot for Human Health." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/. Accessed 8 Nov. 2019.
- "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.
- "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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