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Published on February 25, 2020

Does the Power Pose Really Boost Your Confidence (And Why)?

Does the Power Pose Really Boost Your Confidence (And Why)?

Wait a minute, is the power pose a thing again? Didn’t I remember hearing about that from some of my friends a couple of years back?

Well, yes, you probably did. That thing known as the power pose has come back around again.

If you aren’t fully aware of what the power pose is, don’t worry, you’ve got plenty of company. Many people vaguely remember hearing or reading about it but can’t quite recall the details.

The idea is actually pretty cool, and if it can possibly help boost your confidence, then shouldn’t we know more about it? Of course we should!

But, you might be wondering, does the power pose really work? Before we try to answer that question, we should refresh our memories on what exactly it is. So, let’s take a look.

What Is the Power Pose?

First, let’s just look at a quick definition of what the power pose is.

Power posing is a controversial self-improvement technique or “life hack” in which people stand in a posture that they mentally associate with being powerful, in the hope of feeling and behaving more assertively.

Though the underlying science is strongly disputed, its promoters continue to argue that people can foster positive life changes simply by assuming a “powerful” or “expansive” posture for a few minutes before an interaction in which confidence is needed.

One popular image of the technique in practice is that of candidates “lock[ing] themselves in bathroom stalls before job interviews to make victory V’s with their arms.” [1]

History of the Power Pose

The power pose as a concept was first introduced in a paper published in the journal Psychological Science in 2010.

The people behind the paper were Dana R. Carvey, Amy Cuddy, and Andy Yap. The three authors claimed that strong power poses produce actual mental power.

The study included 42 participants who were coached to assume a physical position of power.

Their hormones were tested before and after the posing, and the authors claimed that there was an increase in testosterone and a decrease in cortisol after posing.

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The researchers went on to claim that using power poses can induce lasting hormonal changes, which can in turn lead to positive work outcomes such as successful wage negotiations and job interviews.

The TED Talk

The power pose really came to prominence during a famous TED Talk by Amy Cuddy in 2012. Cuddy, an American Social Psychologist, was on the faculty at the Harvard School of Business when the paper was published.

Her video went on to become the 2nd most viewed TED Talk on YouTube, with over 43 million views to date. [2]

It’s a very interesting talk to watch and well worth the time.

After the TED Talk, things really took off for Cuddy. She became a much sought-after speaker and somewhat of a celebrity in the science world, and she went on to publish the book “Presence” in 2015.

She became the main spokesperson and advocate for power posing and how it can positively affect your performance, primarily at work.

Backlash

The entire power pose concept made a big splash when it was introduced in 2010, and it grew to great prominence after Cuddy’s 2012 TED Talk. Then, the backlash against the power pose began.

Of course, many times when a new theory or idea is presented in science, there are naysayers and doubters.

However, for some reason, the adverse reaction to the power pose claim and in particular to Cuddy was more than the usual amount.

There were a variety of factors for the backlash, but the biggest one seems to be the inability to replicate the same results as put forth by Amy Cuddy and her two associates.

This was the case in a number of studies after the rise in popularity of the power pose.

The P-Curve

Much of the controversy also came into question due to a statistical technique referred to as the p-curve.

What is the p-curve?

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Boiling it down to its simplest terms, the p-curve technique is the theory that if a majority of studies in a particular area just barely meet the criteria for statistical significance, then the research itself may not be legitimate and valid.

It could be a sign that researchers manipulated their data or excluded certain data to make their point more relevant, or potentially that they even just gotten lucky.

Some of the science community stated that the findings presented by Cuddy and her two associates did not pass the p-curve, and therefore the findings were not valid.

Hence, these community members claimed, the “power pose” theory was not real.

Does the Power Pose Really Boost Your Confidence?

So, one group of people says the power pose has science behind it to prove it’s true. Another group of people say that science and the studies aren’t valid, so the power pose is simply a fairy tail.

Who is right?

The Science

It’s been written a number of times since the backlash to the power pose that there is actual science behind it.

Cuddy published a paper in 2018 in the Psychological Science Journal that shows extensive evidence that the power pose (now renamed “postural feedback”) is valid. [3]

Her publication examines 55 studies and does demonstrate a strong link between expansive postures and feelings of power.

It clearly shows that people who assume high power postures feel more powerful than those who do not. Then the power pose is real, right? Well, not so fast.

The original publication stated two outcomes from power posing:

The first was that people would indeed feel more powerful after assuming a power pose, and that appears to be true and backed by scientific data and studies.

The other stated outcome from the first publication was that power posing also led to a change in hormones. This is the part of the claim that can’t be substantiated.

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While Cuddy no longer stands by the original claim that power posing will result in hormonal changes, she does still maintain that “postural feedback” is an effective confidence-boosting technique.

The Reality

Things have settled over the last several years in regards to answering the question of whether the power pose really boosts confidence.

The data and ongoing studies have not been able to show that power posing has any change on hormone levels.

So, there is no proof that channeling your inner Wonder Woman ten times a day will lead to an increase in testosterone, making you more effective in negotiating and boosting your confidence.

On the other hand, Amy Cuddy’s most recent studies and publications do show that by assuming a powerful pose, people will indeed feel more powerful and confident.

Therefore, if you want to increase your confidence levels, this could be one way to do it.

Bonus: 5 Ways to Boost Confidence

Finding confidence-boosting tips is of interest to a lot of people. Power posing may work for you, and if so, go for it. Here are a few other ideas to help boost your confidence:

1. Take Care of Your Body

Think about how much better you feel about yourself and your performance when your body is functioning at a high level.

I know when I am feeling run down or sick, I am nowhere near as motivated as when I am healthy and rested.

Taking care of our bodies translates to higher confidence levels because we feel physically up the to challenge. Get enough sleep, eat right, exercise, and take care of your body.

2. Be Self-Compassionate

Sometimes it seems to be easier to forgive others than to forgive ourselves. I used to be very hard on myself every time I made a mistake. I now see making mistakes as a learning opportunity.

When you make a mistake, forgive yourself quickly and move on. Taking a chance here and there and trying things you sometimes wouldn’t have if you were afraid of messing up certainly builds up your confidence.

3. Take Action

Ever heard of analysis paralysis? That’s when you think about something so much it actually slows you down in regards to taking action.

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You get yourself so worked up and feel you have to do more research. Or, you tell yourself you have to think about it a little bit more, or feel compelled to get another person’s opinion before you take action.

Sometimes, simply taking the action without overthinking things will help you feel more confident, whether or not it works out. It’s because you charged ahead and took action.

4. Measure Yourself Against Yourself

One of the biggest confidence-killing actions is to compare ourselves to others.

I hate to break it to you, but there’s always going to be people smarter than you, or people who make more money, or a friend who has a fancier car than you. And that’s perfectly fine.

When we base our definition of success or failure on what others achieve instead of what we want to achieve it’s a no-win situation.

We probably won’t ever be the most anything, but we can be the best version of ourselves — and, most importantly, the version of ourselves that we want to be.

5. Celebrate Your Wins

I don’t know about you, but it seems like I am always going after more. Every year, I want to make more money than the year before. I want to get stronger in my workouts, have more dates with my wife, lead another project at work, etc.

Sometimes, I get so focused on working towards more that I forget to celebrate some of the wins along the way.

When we stop to celebrate our wins, both small and big, we remind ourselves that we are making progress towards things that are important to us. And this in turn gives our confidence a boost!

Conclusion

So, does the power pose really boost your confidence? As we’ve seen in this article, the answer really is, it depends.

There is no definitive proof that a power pose will cause lasting hormonal changes that will increase your confidence.

But there is also that 2018 paper that Amy Cuddy published that includes 50+ studies and does show that there is a link between expansive postures and feelings of power.

If you are looking for ways to boost your confidence, it’s probably worth your time to check out the power pose and see if it can help.

There’s also a wide variety of other tips, tricks, and ideas to help raise your confidence. Pick what works for you and go get it!

Even More Confidence-Boosting Tips

Featured photo credit: Freshh Connection via unsplash.com

Reference

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Mat Apodaca

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Last Updated on October 5, 2020

How to Quit Your Boring Life and Start Living an Interesting One

How to Quit Your Boring Life and Start Living an Interesting One

We are given life with many opportunities to make it everything we want it to be and more. If you find that you’ve slipped into living a boring life, it’s time to take a hard look at what you’ve been doing and what you can start doing now to make it more interesting.

Maybe you’ve been doing the same thing and living the same life for too long, or maybe your daily routine is limiting your growth and happiness. Whatever your reason is, the following list can definitely make any day or life more interesting. Some of them are silly, while some are more meaningful, so hopefully just reading the list makes your life less boring and sparks your creativity.

Let’s dive in the list to quit your boring life and start living an interesting (and meaningful) one!

1. Channel Your 7-Year-Old Self

Imagine being a young child. Life was never boring, was it? That’s because children harness every ounce of creativity they have in order to try new things.

What would your 7-year-old self want to do in this moment? Maybe they’d pick up a paintbrush and try to paint the landscape around them. May they would go outside and build something with random materials around the yard. Maybe they would raid the fridge and put together a dish they’ve never seen before.

Just because you’re a grown-up doesn’t mean any of this stuff will be less enjoyable than you remember it. Give yourself permission to play and use your creativity to its fullest.

2. Go Play With Kids

Speaking of little kids, if you have your own (or a niece or nephew), go play with them!

Kids are absolutely hilarious, so it’s simply impossible to be bored when you’re around them. They also keep things so simple, and we can really stand to be reminded of this and stop allowing ourselves to get bogged down in boring details.

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3. Play Cell Phone Roulette

You’ll need at least one buddy for this, but this is a great way to avoid a boring life. Scroll through the contacts in your phone, stop on a random one, and (if it feels right) call the person.

You could spark an incredible catch-up session or, at the very least, remind someone that you’re thinking of them. Neither are boring.

4. Fill out a Pack of Thank-You Cards

This is a great part of a gratitude practice. We often forget to thank the people who do things for us, especially if we have come to expect those things. For example, have you ever thought about thanking your mom for that weekly phone call? Or thanking your sister for always sending you a homemade gift on your birthday?

Take time to think of at least 5 people you would like to say thank you to and write out a card. You could even write them out for random people in your neighborhood, like the local librarian, a teacher at your child’s school, or the accountant at your bank.

Anyone and everyone appreciates being thanked for their efforts.

5. Sign up for a Class

Nowadays, there are classes for everything. To make it as interesting as possible, try finding one that you wouldn’t normally consider doing, like salsa lessons, improv, or boxing.

Otherwise, try to find a course on something you’ve always wanted to learn, like pottery, photography, or a foreign language course.

What’s good about joining an interest class is that you will also meet new people, which will add even more interest to your life!

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6. Talk to Your Grandparents About Their Lives

We often underestimate how interesting the elderly are. You can rest assured that any elderly person you talk to will not have had a boring life! Take some time to talk to them and hear their interesting stories. You may even find that this motivates you to go out and find your own interesting experiences.

7. Get up on Stage at an Open Mic Night

Whether you’re funny or not, get up on stage. If you’re not into comedy, find an open mic that focuses on reading poetry or short stories and bring your own. These groups tend to be incredibly supportive for anyone who is willing to be brave enough to get up and try.

8. Do Something for Someone Else

Showing kindness automatically makes you feel good, but doing these small acts will also help to ensure that you don’t have a boring life. Try doing one or two things each week that are outside your normal routine.

For example, you could make a batch of cookies for the mailperson or help your elderly neighbor organize one of their rooms. There are a million ways to show kindness to those around you. Tap into your creativity and find your own or use some of the ideas from the image below[1].

Do random acts of kindness to avoid living a boring life.

    9. Start a DIY Project in Your Home

    If you have your own place, there is always a project that needs to get done. Many people simply pay for someone else to do it in order to avoid the hassle, but taking on a DIY project can make a boring life much more interesting.

    It doesn’t have to be super complicated. Maybe you repaint an old vase or build a spice shelf out of used pallets.

    If you need ideas, you can also check out these 30 Awesome DIY Projects that You’ve Never Heard of.

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    10. Plan a Weekend Trip or an All-Out Vacation

    This will give you something to look forward to. One study actually found that most travelers are happiest before a vacation[2]. Therefore, simply planning a trip will boost your mood, even if you can’t actually take the vacation right now.

    Even if you don’t have the time or money to go on a vacation, plan for a staycation, which is also fun and relaxing!

    11. Go People Watching

    Find a bench in a crowded area (centers of transportation like airports, bus stops, and train stations are great for this!) and just observe[3].

    People are infinitely interesting. Try to imagine what their lives are like, what they’re thinking, or where they’re going. You’ll never know if you’re right, but it will give you something to focus on and also help you practice empathy.

    12. Eat Something You’ve Never Eaten Before

    You can try that new Moroccan restaurant down the street and pick the most interesting dish on the menu. Or, you can raid your own fridge and throw together a dish you’ve never made before.

    If you’re up for a trip to the grocery store, try picking up a new fruit or veggie from the produce section. You may find a new food that you love!

    13. Dance

    You can get your friends together for a night on the town or just pull up a video on YouTube and bust a move from your own living room.

    If you’re feeling extra brave, you can even dance in public or join a flash mob.

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    14. Pick up a Book and Start Reading

    Reading a good book can keep you occupied for hours. It will also transport you to a life that isn’t your own, and one that likely will be the opposite of a boring life. You’ll be amazed by what you can learn from those pages.

    Pick on of these inspirational books to start reading: 10 Best Inspirational Books That Can Change Your Life

    15. Spend Some Time With People You Care About

    Facebook stalking doesn’t count as real social interaction. Call up a friend you haven’t seen in a while, or bring a coffee over to your parent’s place and catch up. They’ll appreciate the gesture, and you’ll avoid boredom.

    16. Check out a Museum You’ve Never Been to

    Some people are bored by museums, so if that’s you, skip to the next one. However, if you love art, history, or culture, this one is for you!

    17. Write a List of Things You Desire and Truly Want

    This is a great way to help you figure out the real reason why you’re feeling bored about your life. Maybe you haven’t really done things that you truly enjoy? Maybe what you’ve wanted to do all the time has been left behind?

    Think about the list of things you really want to do, and ask yourself why you aren’t doing these things (yet). Then, start taking your first step to make it happen.

    Now, go make your life interesting and live your dream life!

    More on How to Quit a Boring Life

    Featured photo credit: Alex Alvarez via unsplash.com

    Reference

    [1] FECAVA: Random Acts of Kindness
    [2] Applied Research in Quality of Life: Vacationers Happier, but Most not Happier After a Holiday
    [3] Psychology Today: The Expert’s Guide to People Watching

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