20 Science-Backed Tips and Tricks to Feel Confident and Empowered

Want to know the secret to feeling more confident and empowered? Fake it till you make it. Everyone has feelings of self-doubt or imposter syndrome pop up now and again. If you’re having a moment of feeling “less than,” keep reading.

We rounded up a list of 20 tips and tricks backed by science to help you feel your best, inside and out!

1. Strike a power pose. According to a TED talk by Amy Cuddy, a social psychologist at Harvard Business School, adopting "power poses" like standing with your hands on hips really does work. Hold your pose for two minutes to increase feelings of confidence by altering hormone levels — boosting testosterone and lowering cortisol.
   
   
2. Move your body. Physical activity releases endorphins, improves mood and enhances body image. Strength training, in particular, can increase feelings of empowerment. What’s the best form of exercise? The one you enjoy doing and will do regularly.
   
   
3. Set and crush small goals. Nobody runs a marathon the first time they lace up their sneakers. Instead of letting one big goal or task feel daunting, break it into smaller, manageable goals. Then, take steps to accomplish the little goals, giving yourself boosts of self-esteem, a sense of achievement and control – over and over.
   
   
   
4. Say nice things to yourself. Science shows that repeating positive affirmations daily can help reshape negative thoughts and boost self-confidence over time. According to neuroscience research from 2016: “When threatened, self-affirmations can restore self-competence by allowing individuals to reflect on sources of self-worth, such as core values.”
   
   
5. Shift to a growth mindset. This means believing that abilities can be developed through effort and hard work. According to research by psychologist Carol Dweck, shifting to this “can do” attitude leads to greater resilience and confidence when facing challenges.
   
   
6. Dress for success. We’re not advocating for “hard” pants. But wearing clothes that make you feel good about yourself impacts your self-image and how others perceive you. How you dress can make or break your self-confidence. You can keep the yoga pants on for Zooms!
   
   
7. Challenge negative thoughts. Don’t let negative thoughts take root. Instead, challenge that negative self-talk by asking yourself if you’d say that to a friend. If the answer is “no,” say something nicer to yourself – it’s key to building long-lasting confidence.
   
   
8. Learn something new. Forget the “old dog, new tricks” adage. At any age, acquiring new skills or knowledge offers a sense of accomplishment and empowerment. Your brain thrives on growth and learning – and it creates new pathways instead of the older, worn-in ones.
   
   
   
9. Sit up straight. Your grandmother was right. Standing or sitting tall not only helps you appear more confident but also affects how confident you feel. Slouching feels good but can make you feel defeated, while good posture is associated with increased energy and confidence.
   
   
10. Get enough sleep. Adults need seven hours of sleep nightly, non-negotiable, and rest has a direct impact on mood and self-perception. Sleep quality impacts our mental health even more than our physical health, at least when we’re younger.
    
    
11. Seek support from a mentor. Having someone on your side has been shown to increase resilience and confidence. Feeling supported by others especially helps women feel empowered. Mentors aren’t only found in the workplace; seek out women whose parenting, personal or spiritual paths align with your own.
    
    
12. Practice gratitude. Research has shown that practicing gratitude regularly increases overall well-being and self-esteem. Start a daily gratitude journal to remind yourself of your strengths and achievements.
    
    
13. Speak up in meetings and classes. Women who speak up in professional and educational settings are perceived as more confident and competent.
    
    
    
14. Take risks (little ones are OK). Stepping out of your comfort zone builds resilience and confidence. This might be something major like going back to school or as simple as wearing a bold top or colored mascara.
    
    
15. Set limits on social media. Comparison is the thief of joy – and comparing your life to those you see online the thief of confidence. Limiting screen time or curating your feed to only follow empowering and positive accounts can improve confidence.
    
    
16. Embrace mindfulness. Mindfulness and meditation help reduce feelings of anxiety and increase self-awareness, leading to more self-confidence. Studies show that mindfulness practices lower stress and increase overall emotional well-being.
    
    
17. Celebrate your wins. No matter how small the success, acknowledging your achievements can reinforce feelings of competence and confidence. Reward yourself for meeting milestones, like taking your 50th cycling class or earning a certification at work.
    

18. Focus on your zone of excellence. Research in positive psychology emphasizes the importance of focusing on strengths rather than weaknesses. Recognizing what you excel at can lead to increased confidence and life satisfaction.
    
    
19. Picture yourself succeeding. Pro athletes use visualization techniques all the time to imagine themselves succeeding, and it works for building confidence too. Don’t worry about the what-ifs anymore. Focus on picturing yourself succeeding to boost your self-esteem and make those scenarios feel more achievable.
    
    
20. Find your SubCulture! When you surround yourself with people who get you – and who believe in you – it’s easier to believe in yourself. Feel how you thrive when you cover your bases, lean into what you love and embrace the culture within!

By incorporating these science-backed strategies into your daily routine, you can boost your self-confidence and feel empowered in all aspects of life. The key is consistency and self-compassion as you work on building these habits.