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14 Tips to Help You Build More Confidence

14 Tips to Help You Build More Confidence

We’re all victims of occasional bouts of self-doubt, even the most successful, charismatic, confident among us have their moments of insecurity. Self-confidence can be a very delicate and complex thing. A few are born with it; others learn it early on and the rest of us have to learn to build it on our own.

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    Our confidence plays an important role in ability to achieve success and happiness. It affects our mental thought patterns, the way we speak, the way we act, and the decisions we make in all areas of our lives – career, money, relationships, and even our health. Confident people take more action, perform better, and are more likely to attain their goals. In addition, confident people also know how to take more enjoyment from their accomplishments are happier in general.

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    Lucky for us, confidence can be built and strengthened until it becomes natural, just as any other habit. It simply takes a little time, some effort, and a bit of attention.

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    Confidence Building Tactics

    1. Fail More Often. The more challenges you take on, the more failures you’ll have, but learning that you can recover, get up and push forward builds confidence.
    2. Track your accomplishments. Keep a list of successes, big and small. It’ll help you to see your abilities in a more positive (and realistic) light.
    3. Don’t compare. Stop measuring yourself against others. What you see isn’t always real. Making comparisons is a damaging and an inaccurate measure of success anyway.
    4. Dress for confidence. How we dress affects both how we feel about ourselves and the way others perceive us. Expensive clothes aren’t necessary. Put emphasis on good fit, good condition, and appropriateness. Don’t be afraid of some color; black is professional, but color gets noticed.
    5. Work on your posture. People with lower confidence often tend to have poor posture. Stand up, sit up, and keep your head up. It’s an instant confidence booster.
    6. Learn. The more knowledge you acquire, the more confident you will be. Knowledge is power, and the more powerful you feel, the higher your confidence will be.
    7. Fitness. Better physical condition and appearance gives you more body confidence, and as a bonus, the extra endorphins give you an added energy boost.
    8. Start a conversation. When you find yourself in a social situation, instead of gravitating to those people you’re comfortable with, start a conversation with someone you don’t know very well. Eventually getting to know new people will become easier.
    9. Have miniature goals. Bite sized goals are easier and quicker to achieve and the momentum can give you a boost when attacking bigger goals.
    10. Raise your hand. Volunteer to take on tasks or projects that are a stretch for you. You’ll learn you can do more than you thought you could and so will others.
    11. Be around confident people. Cultivate relationships with “can-do” people; attitude is contagious. On the other hand, avoid “can’t do” people. It works both ways.
    12. Be your own friend. When you hear that voice in your head, abusing, attacking and belittling you, remind yourself that a friend wouldn’t talk to you in that manner.
    13. Rely on your instincts. When you trust your intuition, and listen to those gut feelings, you’ll become more confident in the knowledge that you do know what’s right for you.
    14. Keep practicing. Practice the skills you need to succeed. The more you practice, the more confident you become. This is true of every type of skill.

    Confidence helps you to be more secure in your abilities and more positive in your attitude. It also encourages you to be more assertive, to take on more challenges, and to improve your skills. As an added benefit, you’ll attract like-minded people. The end result is a better outlook, more success, and a higher quality of life in all areas.

    Featured photo credit: Boy jumping over the mountains via Shutterstock and inline photo by Sarah Reid via Flickr (CC BY 2.0)

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    Royale Scuderi

    A creative strategist, consultant and writer who specializes in cultivating human potential for happiness, health and fulfillment.

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    Last Updated on May 22, 2019

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

    1. Cat Camel Stretch

    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

    Here’s a video to guide you through:

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    2. Go for a Walk or a Run

    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

    3. Jumping Jacks

    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

    4. Abductor Side Lifts

    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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    Do about 10 to 15 raises for each side like this:

    5. Balancing Table Pose

    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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      6. Leg Squats

      Not just legs are involved but also hips and knees.

      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

      7. Push Ups

      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

      8. Bicycle Crunches

      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

      Watch the video to see how this is done correctly:

      9. Lunges

      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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      10. Bicep Curls

      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

      Here’re some important notes before you start doing this exercise:

      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

      More Articles About Exercises for Beginners

      Featured photo credit: Unsplash via unsplash.com

      Reference

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