From succeeding at work to being satisfied with your dating life, you probably know that confidence matters. And when you’re battling feelings of self-doubt, that knowledge can make things even worse. But confidence is not something that you simply either possess or not. This means that if you’re struggling with low confidence, adopting new habitscan help.
However, it doesn’t mean that you should resolve mental health struggles by yourself.
“I wish men knew they don’t have to take on all the responsibility or carry that constant burden of needing to be strong. It’s important to voice when you are feeling overwhelmed, depressed, or anxious,” says Dolvett Quince, celebrity fitness trainer and coach on NBC’s The Biggest Loser, who has been promoting mental and physical health on his Work Out the Doubt podcast.
“Holding in these feelings leads to self-doubt and low self-esteem,” he continues. “Men are conditioned to hold it all in – but it’s important to express when something is wrong. It’s also OK to say you don’t have the answer or you need help. There is a grace and a freedom to admitting that.”
Beyond the importance of getting support when needed, below are seven confidence-boosting habits that won’t cost a fortune or require that much time, courtesy of Quince. They’re simple, but effective if you stay consistent.
“Practice makes perfect, the more you do something repeatedly, the more you become it,” he notes. “A great champion says now that I won, let me work harder to remain a champion. People tend to go for a goal, and when they reach that goal they drop the routine. You should keep at it for consistency.”
7 Different Ways to Build More Confidence
1. Embrace gratitude
“Practice waking up every morning with gratitude,” says Quince. Look at what you have, not what you don’t have. This will bring empowerment to your day and enrich your life.”
This, of course, is easier said than done. When you feel low, you can’t just magically force yourself to be grateful. Enter journaling, a great tool for eliciting feelings of gratitude that you actually feel in real-time.
Grab a pen and start by writing down some of the smallest things you can truly get behind and feel grateful for. Perhaps you’re glad you have access to the internet, or maybe you’re enjoying your cup of coffee. Whatever the case, start your list there and let yourself sink into the feeling of gratitude as you build on it. You might be surprised by how many items you end up writing down, and by the time your paper’s full, your complete mood shift.
2. Move daily
Movement is key for building confidence. Not only will you benefit from post-workout endorphins, but you’ll also feel proud of yourself for exercising.
“Get your bones moving and blood flowing,” suggests Quince. “Adding a movement piece to your daily routine is vital. This can be a walk, a Peloton ride, or even 10 minutes of stretching. Adding a level of activity to your life brings clarity.”
3. Laugh often
Again, it’s sometimes hard to force laughter when you’re feeling low. But if you can muster a chuckle after a funny YouTube video, it’s a great starting point. As cheesy as it sounds, laughter is the best medicine and has a positive ripple effect on your self-esteem. Do it daily, and watch your confidence soar.
“Laugh every day. There is always a place to find a laugh,” he suggests. “Don’t live in a state of disagreement. Find the humor in things. Drive yourself towards something that gives you positive energy.”
4. Listen to music
According to Quince, music can also be very healing and nurture self-connection. He says there is a “chemical, spiritual and mental connection” that happens when you listen to your favorite tunes at the end of a long day.
You can even create a feel-good playlist filled with songs that make you feel empowered and ready to take on the world.
5. Get outside
Quince also says that getting sun on your face every day is one of the most underrated habits to combat low confidence and self-doubt. He recommends heading out first thing in the morning, noting that “getting a breath of air is natural energy and gives your system the jolt it needs.”
That jolt will optimize your physical and mental energy so you feel more confident as you take on the day.
6. Stay away from negativity
When embracing habits to increase your sense of self-worth, there are also things you want to actively stay away from. Sources of negativity such as endless debates about topics that don’t make you feel good or people who drain your energy by complaining all the time are one of them.
“Misery loves company. Don’t fall in that dark hole of negative banter in the news or social media,” says Quince.
Beware of avoidance
Finally, beware of avoidance tendencies. Some of the temporary fixes that help you cope with your lack of confidence are just aggravating the issue in the long run.
“Habits that mask, like cigarettes, overindulging in alcohol or junk food are habits to avoid,” states Quince. “Putting this kind of toxic energy in your body and mind most certainly lends to self-doubt.”