Advertising
Advertising

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.

Advertising

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?

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Mat Apodaca

On a mission to share about how communication in the workplace and personal relationships plays a large role in your happiness

7 Ways Self-Disclosure Helps You Connect Deeper with Others How to Practice Active Listening (A Step-By-Step Guide) How to Improve Communication Skills for Workplace Success How to Memorize a Speech the Smart Way Does the Power Pose Really Boost Your Confidence (And Why)?

Trending in Mental Strength

1 The Lifehack Show: Yoga to Combat Stress and Improve Your Life with Nicole Lovald 2 How to Stay Consistent and Realize Your Dreams 3 How to Find Happiness in Your Everyday Life 4 How to Find Inner Peace and Lasting Happiness 5 What Is Resilience and Why Is It Important?

Read Next

Advertising
Advertising
Advertising

Last Updated on March 25, 2020

How to Crush Your Lack of Motivation and Always Stay Motivated

How to Crush Your Lack of Motivation and Always Stay Motivated

How many times have you not achieved your goals and let yourself down due to your lack of motivation? When you’re not wallowing in sadness and self-pity, you are too busy procrastinating till you can’t anymore and before you know it, you are part of vicious cycle of anxiety and stress.

Whether it’s losing weight or bringing your business to fruition – motivation is essential for growth and success in every sphere of our lives.

That said, it is not easy staying motivated. In order to constantly stay motivated, you need to take ownership of your life and consciously make efforts in that direction.

Well, it’s never too late to take matters in your hands and change the course of your life. Here are 11 effective ways to crush your lack of motivation and always stay motivated:

1. Write Your Goals

The power of writing goals down has always been underestimated. Why write when you can remember, right? Wrong.

Our thoughts are all over the place and the first step to achieve your goals is to organize your thoughts. So, write your goals down, however big or small they might be. Make them as specific as possible and assign deadlines to each of them.

As you write them down and revisit them regularly, they get further drilled in your head, taking you closer to your goals. Doing this small exercise helps you to remain focused, motivated and lets you track your progress with ease.

Start today – take to your laptop or a diary and get down to writing what you wish to achieve in life.

2. Beat Procrastination

Your lack of motivation and procrastination go hand in hand. Every time you procrastinate, your motivation levels take a greater hit. The only way to bring an end to this loop is to stop procrastinating.

Next time you find yourself putting off something for ‘later’, stop and assess the reasons behind it. Get to the root of the cause and eliminate it in order to overcome this poor habit of procrastinating which is sabotaging your life and mental health.

Take a look at this guide and learn how to beat procrastination:

Advertising

What Is Procrastination (And the Complete Guide to Stop Procrastinating)

When you finally overcome procrastination, you will realize the positive impact it has on your mood and motivation levels.

3. Celebrate Small Wins

In the quest to achieve the bigger goals in life, we often forget to celebrate the smaller wins along the way. An achievement is an achievement – be it big or small, it deserves to be acknowledged and celebrated.

Finished a project on time? Reward yourself. Managed to run on the treadmill for a good one hour? Pat yourself on the back. Found time to meditate? Celebrate it.

It is these small achievements that reinstate that we are on the right path and take us one step closer to the bigger goals.

So, get into the habit of recognizing and appreciating small wins. You will be surprised to see how this practice helps you stay motivated.

4. Practice Gratitude

It’s easier to whine about what we don’t have rather than counting our blessings. Isn’t it?

Making gratefulness a part of your life is a very important step to retain high motivational levels. It revitalizes our spirits and renews our enthusiasm for life.

So, how do you practice gratitude? For starters, keep a gratitude journal to jot down what you are grateful for, express your gratitude to people you love and spread positivity wherever you go. If you need some inspiration to be thankful for, here it is:

60 Things To Be Thankful For In Life

By doing so, you begin to focus more on what you have rather than what you don’t and that is a great start to stay motivated.

Advertising

5. Be Optimistic

Life is not always hunky dory. There will be bad days when things aren’t going in your favor, when you feel lost and all you want to do is give up.

At such times, instead of letting negativity take over your life, adopt an optimistic approach to life. Quit overthinking, ask the right questions and focus on finding solutions.

Yes, there will be hurdles along the way but if you hang on to positive affirmations and hopes, the journey will be a lot smoother. So, with every passing day, sow the seeds of positivity and you are sure to build a positive environment around you.

6. Don’t Dwell on the Past

A lot of times, our lack of motivation stems from the habit of dwelling on the past. This gives rise to fear and regrets, preventing us from making progress in the present day.

Dwelling on the past is nothing but a waste of time. Understand that the past is long gone, and you cannot do anything to change that.

What you can do is make your present day worthwhile. Instead of looking back and having regrets, learn from your mistakes, forgive yourself and move on.

So, the next time you find your mind wandering off to the past, be determined to change the way you think and consciously concentrate on living in the present. This guide can help you:

10 Simple Steps To Let Go Of The Past

7. Face your Fears

You can never find motivation where there is fear. Identify the fear that is pulling you back and tackle it.

If you don’t face your fear head on, you cannot expect to conquer it and renew your motivation.

Ask yourself: What is stopping you? What are you scared of?

Advertising

Once you accept your fear, you can work on an action plan and think of solutions to overcome it. This article will give you some effective tips on conquering your fears:

How to Overcome Your Irrational Fears (That Stop You from Succeeding)

Seek external help if required but don’t choose to turn a blind eye over your fears – it will only aggravate matters.

8. Visualize your Success

You must have heard the famous quote, ‘see it to believe it’. That is exactly what visualization is about.

One of the most effective self-motivation techniques, visualizing the process to your desired outcome helps you move in a positive direction and achieve your goal.

Close your eyes and focus all your energies on the minutest of details that will take you where you want to reach. Doing this exercise everyday inspires you to keep going and not lose hope. The vision of attaining success will drive you to do better while instilling belief and confidence.

9. Find Inspiration

Can’t seem to find inspiration inwards? Don’t panic. There are plenty of external sources to gain inspiration from.

From motivational books and quotes to speeches, films and apps – it is a good idea to take help from motivational material to rekindle your spirits and regain your motivation.

Everyone is wired differently. For instance, a self-help book might work for your friend, but it might do nothing to move you. So, find what inspires you and turn to it when you are in desperate need for motivation.

Finding inspiration externally fills you with hope and sometimes that is all you need.

10. Enjoy Downtime

You are clearly exhausted with all the running you’re doing in life. So much, that you don’t even have time to stop and think what’s causing you so much unhappiness. All you know is that you are lacking motivation and everyday seems to have become a struggle.

Advertising

Now, that’s certainly not how you should live the rest of your life.

You need to schedule downtime for yourself, relax and give your mind and body some rest. Take a vacation, indulge in hobbies, meet some friends, put your hair down and stop with all the overthinking. It is important to do things that make you happy in order to think clearly and stay motivated.

11. Meditate Regularly

Meditation lets you take control of your mind. It improves focus and concentration while helping you relax.

Whenever you have had a tough day or find your thoughts going places, the best way to calm yourself down is by closing your eyes and meditating. It helps you to remove all the unnecessary frills in life and keeps you on the right track.

Include meditation in your daily schedule and you are sure to see an improvement in your productivity and motivation.

The Bottom Line

Practicing these simple exercises isn’t the tough part, what’s tough is religiously doing them every day.

However, don’t expect to get rid of your lack of motivation overnight. There will still be days when you will be low on energy but by making these conscious efforts to stay motivated, you are sure to see a vast change in your perspective and your response to bad days.

So, start today and be committed to making a positive change in your life.

More Tips About Staying Motivated

Featured photo credit: Sonnie Hiles via unsplash.com

Read Next