Colored woman looking in the mirror doing a confidence exercise


Building self-confidence is a journey that many of us embark on, seeking to overcome doubts and fears to achieve our fullest potential. For many, confidence doesn’t come naturally. As someone who has grappled with low self-confidence in the past, I understand firsthand how it can permeate every aspect of our lives. Self confidence exercises for adults are an easy way to work on your confidence daily.

There are various ways to boost self-confidence, from reading books and engaging with life coaches to play self-confidence games and doing targeted self confidence building activities for adults. We’ll also look at how does exercise improve self-esteem.

In this blog, we’ll explore 55 of the best self-confidence building exercises for adults, designed to help you overcome self-doubt, embrace your strengths, and develop a positive mindset.

Whether you’re looking to enhance your self-esteem, improve your assertiveness, or simply feel more comfortable in your own skin, these exercises offer a diverse range of approaches to support your journey toward higher self-esteem.

While there isn’t a one-size-fits-all solution to building confidence, the key is consistency and experimentation. What works for one person may not work for another. It’s essential to explore different exercises and find what resonates with you. From setting achievable goals and celebrating your accomplishments to challenging negative thoughts and engaging in self-care practices, there’s something here for everyone.

You’ll also find a downloadable self esteem activities for adults pdf for all the self confidence building exercises in this blog.

So, if you’re ready to take the first step towards a more confident, empowered you, scroll down to discover a wealth of exercises that you can start implementing into your daily routine today.

How can I practice confidence daily?

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Confidence is not an inherent trait, and confidence isn’t something that comes easily for everyone. In fact, about 85% of women worldwide have a lack of confidence. Women have a lower self-esteem compared to men. This explains why so many books on confidence are directed at women.

Low self-esteem usually starts during childhood and grows over time—causing self-esteem issues at an adult age. Then, it affects all areas of our lives (I know, as I used to have low self-confidence in the past).

However, with some hard work on a regular basis, it is possible to become a confident person, according to Psychology Today.

You can learn to show all the signs of a confident woman.

There are different ways to do this: reading books to boost confidence and self-esteem, engaging a life-coach for confidence, encouraging yourself with Motivational Quotes To Boost Self Confidence, self confidence games for adults, learning from a role model or mentor, or doing self confidence building exercises for adults.

So, what is the best way to improve self confidence? Well, there isn’t one best way. We are all created differently, and what works for one may not work for another. That’s why it’s important to try several confidence building exercises and not to give up if one doesn’t work for you.

Self esteem exercises for adults are a great way to build high self-esteem. In this blog, we will focus on confidence-building exercises as a way to boost self-esteem.

By practicing these confidence-building activities daily, you can boost your self-confidence and develop a positive mindset, a growth mindset. The good news is that those exercises don’t have to be difficult—there are many simple exercises to choose from.

You can do most of the exercises daily, and even with no one noticing or knowing. A few others need group participation and another few need you to take steps outside your comfort zone and try new things. The main thing is to take the first step; then take it slowly, small steps, one at a time. You will get there!

Self-esteem activities are significant for building healthy self-esteem. Eventually, they will help you get a better life. Start implementing these exercises today and experience the positive transformation they bring to your life.

Scroll down to find the overview with 55 different activities, all meant to build your confidence without therapist aid. At the end of the blog, you’ll also find a self esteem activities for adults pdf.

Does exercise help body confidence?

Yes! Physical exercise can significantly improve body confidence. Engaging in regular physical activity releases endorphins, which are known as the “feel-good” hormones. Exercise not only improves physical health but also boosts mental health, leading to increased body confidence.

Physical exercises help you feel better in your own skin. Regular physical exercise can improve body confidence, overall well-being, and self-confidence levels significantly.

Incorporating exercises that focus on body positivity, such as Pilates or dance, can be beneficial. These self confidence building activities help you connect with your body, improve body awareness, and foster self-acceptance.

How does exercise increase confidence?

How does exercise improve self-confidence? Physical exercises can play a significant role in boosting self-confidence by improving overall well-being and promoting a sense of accomplishment. Regular exercise helps to improve self-confidence by boosting physical health and promoting a sense of achievement.

Engaging in physical activities, such as strength training or running, can lead to increased self-esteem and self-belief.

Additionally, exercise can help to reduce stress and anxiety, which can negatively impact self-confidence. Incorporating exercise into your everyday life can provide a consistent and tangible way to build and maintain confidence.

What exercises boost confidence?

Confidence is a trait that can be nurtured and strengthened through intentional practice and self-awareness. In this section, we delve into various self confidence exercises for adults, designed to boost confidence and cultivate a positive self-image.

From setting and achieving goals to challenging negative thoughts and engaging in self-care practices, these exercises offer practical strategies for building resilience and self-assurance in all aspects of life.

By doing these self confidence exercises for adults, you can discover new ways to challenge self-doubt, amplify strengths, and develop a mindset of growth and empowerment. Whether you’re looking to enhance your professional life, overcome social anxiety, or simply feel more comfortable in your own skin and during social events, these confidence gaining exercises provide valuable tools for developing confidence and stepping out to your full potential.

Here are 55 powerful self confidence exercises for adults that you can start right away!


  1. Make a goal plan: Don’t just do things, be deliberate by making a goal plan. Break down your long-term aspirations into actionable steps, outlining specific tasks and deadlines to keep yourself accountable and motivated.
  2. Set achievable goals: Goal setting is a vital part of building self-confidence. Set realistic and attainable goals that challenge you without overwhelming you, allowing for steady progress and a sense of accomplishment. Start with small goals first.
  3. Keep a goals journal: Record your goals, progress, and reflections in a journal, tracking your journey toward success and celebrating each milestone along the way.


  • Create a gratitude journal: Take time each day to write good things you’re grateful for, cultivating a positive mindset and appreciation for the good in your life.
  • Keep a compliment journal: Write compliments you receive or give yourself, reinforcing positive self-talk and boosting your self-esteem.
  • Celebrate yourself: Take pride in your achievements and unique qualities, acknowledging your worth and contributions to your own life and others. Its okay to be proud of yourself!
  • Embrace your strengths: Recognize and embrace your strengths, focusing on what you excel at and how you can leverage these qualities to achieve your goals.
  • Reflect on accomplishments: Regularly reflect on past successes and milestones, reminding yourself of your capabilities and resilience in the face of challenges.
  • Achievements collage: Create a visual collage or vision board of your achievements, displaying them as a reminder of your progress and potential.
  • Self-esteem journal: Write about your own thoughts, feelings, and experiences related to self-esteem, exploring your beliefs and identifying areas for growth and improvement.

Journaling at the end of the day is a powerful way to build your self-confidence, step by step. Journal daily, look back daily, and see your self-esteem grow.

Things to do

  1. Cultivate a hobby: Engage in activities that bring you joy and fulfillment, nurturing your interests and talents outside of work or obligations.
  2. Skill Development: Dedicate time to developing new skills or honing existing ones, expanding your knowledge and capabilities while boosting your confidence. Stretch yourself by taking a public speaking course and practicing it, whether or not you feel afraid. Just do it.
  3. Important chores: Tackle important tasks and chores with a sense of purpose and accomplishment, taking pride in your ability to manage responsibilities effectively.
  4. Acts of kindness: Practice kindness and generosity towards others, contributing to a positive environment and enhancing your sense of empathy and connection.
  5. Learn a new language: Challenge yourself by learning a new language, opening up opportunities for personal and cultural enrichment while stimulating your brain.
  6. Cooking together: Bond with others by cooking together, and exploring new recipes and flavors while fostering connection and collaboration.

Thoughts & emotions

  1. Confront your inner critic: Identify and challenge your inner critic, reframing negative self-talk and cultivating self-compassion and understanding.
  2. Challenge your negative thoughts: Question negative thoughts and beliefs that undermine your confidence, replacing them with more balanced and empowering perspectives. It will help you change your mindset from negative to positive.
  3. Challenge negative self-talk: Counter negative self-talk with positive statements and reminders of your own worth and capabilities, building a more supportive inner dialogue.
  4. Be positive: Cultivate a positive outlook on life, focusing on possibilities and opportunities rather than dwelling on setbacks or limitations.
  5. Daily affirmations / positive affirmations: Start each day with positive affirmations that reinforce your strengths, goals, and worthiness, setting a confident and optimistic tone for the day ahead. Try morning affirmations to boost to boost self confidence.
  6. Meditate: Practice mindfulness meditation to calm the mind, increase self-awareness, and cultivate a greater sense of inner peace and acceptance.

Forcing it

  • Fake it until you make it: Act as if you already possess the confidence you desire, stepping outside your comfort zone and embracing new challenges with a sense of assurance and poise. By and by, you will get a higher self-esteem.
  • Smile: Smile often, even if you don’t feel like it initially, as it can signal to your brain and body to release feel-good hormones and boost your mood. People are also more attracted to communicating with smiling persons.
  • Dress confidence: Dress in a way that makes you feel confident and empowered, expressing your personality and style while enhancing your self-image.
  • Body language: Adopt confident body language, such as standing tall, with shoulders pulled back, and making eye contact, to convey assurance and authority in various situations. Confident people have a good posture, showing their confidence without doing anything. Adjusting the way you stand, sit, and walk is a small thing you can do on a daily basis with no one noticing you are actually busy with confidence gaining exercises.
  • Visualization: Use visualization techniques to imagine yourself succeeding and feeling confident in challenging situations, preparing your mind and body for success.

Self care

  • Be true to yourself: Honor your values, needs, and desires, staying true to who you are and what truly matters to you, even in the face of external pressures or expectations.
  • Practice self-care: Self-care isn’t selfish! Establish a consistent self-care routine that prioritizes your physical, emotional, and mental well-being, incorporating activities that recharge and rejuvenate you. Taking good care of yourself is an important part of boosting confidence. If you need some help to start, self-care journal printables are the perfect way.
  • Be kind to your body: Treat your body with kindness and respect, nourishing it with healthy food, adequate rest, and regular exercise, fostering a positive relationship with your physical self.
  • Physical exercise / physical activity: Engage in regular physical activity that you enjoy, whether it’s going for a walk, practicing Pilates, or taking part in sports, boosting your mood and confidence through the release of endorphins and the sense of accomplishment from staying active.
  • Eat healthy foods: Fuel your body with nutritious foods that support your overall health and vitality, prioritizing a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
  • Self love mirror exercises: Look at yourself in the mirror and practice self-love and acceptance, affirming your worthiness and beauty just as you are, regardless of any perceived flaws or imperfections. This is one of the best ways to learn how to love yourself and become confident.
  • Self love writing exercises: Write yourself love letters or positive affirmations, expressing appreciation and compassion towards yourself, and reinforcing a healthy self-image and sense of self-worth.

These self-care confidence-building activities and daily self love exercises are a fun way to boost your self-esteem while pampering yourself.

Physical exercise / physical activity

You can gain confidence through exercise. It’s like a bonus point when working on your physical health. Physical activities to build self esteem work as a helping hand in becoming generally confident.

So, what type of exercises to build confidence and self esteem should you think of?

Here are 10 physical exercises that can contribute to building self-confidence:

  • Strength Training: Engage in regular strength training exercises, such as lifting weights, bodyweight exercises, or using resistance bands. As you progress and notice improvements in your strength and physique, you’ll likely experience a boost in self-confidence.
  • Cardiovascular Exercise: Incorporate cardiovascular activities like running, cycling, swimming, or dancing into your routine. Cardio workouts can help reduce stress, improve mood, and increase overall energy levels, all of which contribute to greater self-confidence.
  • Pilates: Practice Pilates to improve flexibility, balance, and body awareness. These mind-body exercises can help you feel more centered, grounded, and confident in your physical abilities.
  • Martial Arts or Self-Defense Classes: Enroll in martial arts or self-defense classes to learn new skills, improve self-discipline, and build confidence in your ability to protect yourself if needed.
  • Group Fitness Classes: Join group fitness classes such as spin, Zumba, or boot camp workouts. Exercising in a supportive group environment can boost motivation, increase social connections, and enhance self-esteem.
  • Outdoor Activities: Take advantage of outdoor activities like hiking, rock climbing, or kayaking. Spending time in nature and challenging yourself physically in new environments can foster a sense of accomplishment and self-confidence.
  • Dance Classes: Sign up for dance classes, whether it’s salsa, hip-hop, or ballroom dancing. Learning new dance moves and expressing yourself through movement can boost self-esteem and body confidence.
  • Walking or Running: Practice walking or running by focusing on your breath and sensations in your body as you move. Mindful movement can help calm the mind, reduce anxiety, and increase self-awareness.
  • Interval Training: Incorporate interval training into your workouts, rotating between periods of high-intensity exercise and recovery. Pushing yourself during intense intervals and seeing improvements in your performance can enhance self-confidence.
  • Sports Participation: Join recreational sports leagues or engage in casual sports activities with friends. Playing sports can improve teamwork skills, boost self-esteem through achievements, and provide a sense of camaraderie.

Regular physical activity not only benefits your physical health but also has a positive impact on your mental and emotional well-being. By incorporating these self confidence exercises for adults into your routine, you can build both physical fitness and self-esteem simultaneously.

Fun games to boost self esteem

Building confidence doesn’t have to be all about being strong and serious. A fun game can equally serve in your quest to become more confident!

Games are best enjoyed when you do them in a group. Since these fun games are meant to boost your self-confidence, make sure the people you choose to play the games with are within your trusted friends circle or family members. In order not to feel inferior compared to your game-mates, select people who also struggle with their self-esteem.

Though playing these games is best as a group, you could also do it all by yourself (LOL) by making some slight adjustments.

Here is a list of fun games and confidence building activities for groups that can help boost self-esteem:

  • Mirror Affirmations: Stand in front of a mirror with a small group of friends or family members. Each person takes turns looking into the mirror and saying positive affirmations about themselves out loud. Encourage each other to be creative and specific with the affirmations.
  • Compliment Circle: Sit in a circle with a group of friends or colleagues. Each person takes turns giving a genuine compliment to the person sitting next to them. Rotate around the circle until everyone has received multiple compliments.
  • Self-Esteem Bingo: Create bingo cards with self-esteem boosting activities or affirmations written in each square (e.g., “I am strong,” “I am capable,” “I am unique”). Participants mark off squares as they complete the activities or affirmations, aiming to get a bingo or fill the entire card.
  • Strengths Charades: Write positive character traits or strengths on individual slips of paper and place them in a bowl. One person selects a slip of paper and acts out the trait without speaking, while the rest of the group guesses what it is. This game encourages participants to recognize and celebrate their strengths. This is one of the strengths-spotting exercises that can help boost self-esteem in social situations.
  • Positive Post-It Wall: Set up a designated wall or bulletin board where participants can write positive affirmations or compliments on sticky notes and post them for others to see. Encourage everyone to contribute and read the uplifting messages regularly.
  • Self-Esteem Sculpture: Provide modeling clay or Play-Doh to each participant and ask them to sculpt a representation of themselves, focusing on their strengths, achievements, and positive qualities. Afterward, everyone shares their sculptures and explains the symbolism behind them.
  • Empowerment Board Game: Create a board game centered on themes of self-esteem, empowerment, and personal growth. Include trivia questions, challenges, and discussion prompts that encourage players to reflect on their strengths and accomplishments.
  • Affirmation Jar: Decorate a jar and fill it with slips of paper containing positive affirmations, compliments, or uplifting quotes. Participants can take turns picking a slip from the jar and reading it aloud to themselves or sharing it with the group.
  • Gratitude Scavenger Hunt: Organize a scavenger hunt where participants search for items or experiences that they are grateful for in their environment. Encourage them to take photos or make a list of the things they find, fostering gratitude and appreciation for the positives in their lives.
  • Self-Esteem Treasure Hunt: Create clues or riddles that lead participants to various locations where they find hidden treasures, such as written affirmations, small gifts, or tokens symbolizing their strengths and accomplishments.

I hope these self esteem group activities for adults will entice you to start building your self-confidence.

Pipeline game

There is one game that may need a bit more explanation. The Pipeline Game is a metaphorical activity often used in workshops or training sessions targeted at boosting self-confidence and personal growth.

While there isn’t a standardized version of the Pipeline Game, it typically involves a series of steps or stages that participants must navigate to reach a desired outcome, mirroring the journey of building self-confidence and achieving goals.

Here’s a conceptual breakdown of how the Pipeline Game might relate to self-confidence boosting.

  • Pipeline game:

Starting Point: Participants begin at a starting point, representing their current level of self-confidence or skill level in a particular area. This could involve assessing their strengths, weaknesses, and beliefs about themselves.

Obstacles and Challenges: As participants progress through the game, they encounter various obstacles and challenges that represent the barriers they may face in real life when striving to build self-confidence. These obstacles could include self-doubt, fear of failure, negative self-talk, or external challenges.

Tools and Resources: Along the way, participants are provided with tools, resources, and strategies to overcome obstacles and navigate challenges effectively. These could include techniques for building self-esteem, assertiveness training, mindfulness practices, or support from peers and facilitators.

Learning and Growth: As participants overcome obstacles and learn from their experiences, they gain insights, skills, and self-awareness that contribute to their personal growth and development. This may involve reframing negative beliefs, building resilience, and recognizing their strengths and accomplishments.

Reaching the Goal: The ultimate aim of the Pipeline Game is for participants to reach the end goal, which symbolizes achieving a higher level of self-confidence, self-acceptance, or success in their personal and professional lives. This could involve setting and achieving specific goals, gaining confidence in specific skills, or developing a more positive self-image.

Reflection and Integration: After completing the game, participants engage in reflection and discussion to integrate their learning and insights into their everyday lives. This may involve identifying action steps, setting goals, and committing to ongoing self-improvement practices.

The Pipeline Game is like a metaphorical guide to boost your confidence and conquer challenges while growing personally and succeeding. It’s a structured and fun way for people to learn, practice new skills, and support each other in their journey toward more confidence and fulfillment.

Take-Away self confidence exercises for adults

In conclusion, the journey to building self-confidence is both personal and empowering. Through exploring 55 diverse self confidence exercises for adults, you’ve been equipped with an arsenal of tools to challenge self-doubt, amplify strengths, and foster a resilient mindset.

As you embark on your journey to building increased self-confidence, remember that building confidence is a process that requires patience and perseverance. Embrace the ups and downs, celebrate your progress, and remain committed to your growth. Whether you choose solo activities, group games, or mindful practices, know that you have the power to shape your own narrative and cultivate a deep sense of self-belief.

In the end, confidence is not just about how you present yourself to the world; it’s about how you perceive yourself and your capabilities. By investing in your personal development and prioritizing self-confidence, you’re laying the foundation for a life filled with purpose, resilience, and joy.

So, take these exercises to heart, trust in your journey, and step boldly into the confident, empowered person you were meant to be.

Download here ALL your FREE self esteem activities for adults pdf.

Christel Owoo is a professional Life Coach with ACC-credentials from ICF.

She is passionate about helping women gain confidence.

Do you want to gain confidence in life and live fully in your God-given potential?

Reach out to Christel…

Christel Owoo Christian Confidence Coach
Christel Owoo, Christian Confidence Coach