Building Your Confidence and Excelling
Do you ever get that sinking feeling before speaking up in class, meeting new people, or walking into an intimidating situation? Your heart races, your palms sweat, and your mind spirals with self-doubt.
That doesn’t mean you lack confidence. It means your brain is in “threat mode.”
Harvard research shows that stress can hijack reasoning and amplify self-doubt right when you need confidence the most. But here’s the good news: You can train your brain to stop interpreting stress as a threat and, instead, turn it into fuel for confidence.
Elite performers use these tricks to stay in control. You can, too:
1. Master Controlled Breathing Before Your Brain Spirals
Your body reacts to stress before your mind even catches up. The key is to interrupt that reaction early.
Try the 4-4-4 breathing method: inhale for four seconds, hold for four, and exhale for four.
This activates the vagus nerve, which instantly calms your body and helps prevent a confidence crash.
2. Reframe Pressure: Stress is Fuel in Disguise
What if your nerves weren’t a bad thing but a sign of readiness?
Research from Harvard Business Review shows top performers reframe stress as excitement.
Your brain follows the meaning you assign it, so tell yourself, I’m excited, and your body will believe it.
3. Start Your Day with Non-Negotiables
Your morning routine sets the tone for your confidence.
A 15-minute ritual like starting your day with a simple, intentional routine such as stretching, journaling, or deep breathing can help regulate your nervous system, making you feel calmer and more in control. When you do these activities, you’re signaling to your brain that you're safe and prepared, which reduces stress and sets a positive foundation for confidence throughout the day. It’s like pressing a "reset" button for your mindset before you face challenges. - One of my friends has a consistent morning routine, no matter the weather, she takes a walk to start her day. She rarely misses it, and it’s become a key part of her well-being.
For me, I prefer a different approach. I do a 30-minute online exercise session, which helps me feel energized, more in control, and ready to take on the day. Both routines serve the same purpose: they create structure, boost mental clarity, and reinforce a sense of discipline and self-care.
Consistency in movement, in whatever form works best for you, has lasting benefits for both the body and mind. Whether it’s a walk outside or an online workout, the act of prioritizing physical activity is what truly matters
A consistent routine builds a sense of control, boosting your confidence throughout the day.
4. Use Power Posing—It’s Science, Not Fluff
Your body language influences your mind.
Holding a power pose (standing tall, hands on hips) for two minutes increases testosterone (confidence hormone) and decreases cortisol (stress hormone).
A Harvard study found that this simple trick makes people feel more confident and willing to take risks.
5. Surround Yourself with Confident People
Confidence is contagious.
Your circle influences your mindset. If you spend time with positive, self-assured people, you’ll naturally start to absorb their confidence gradually.
Mirror neurons in your brain make confidence highly transferable, so be intentional about who you surround yourself with.
6. Embody ‘Future You’ - Act Before You Feel Ready
Waiting to feel confident before acting is a trap.
Instead, ask yourself: What would the most confident version of me do right now? Then, try acting it out all by yourself in front of the mirror. This boosts your confidence level significantly if you ever find yourself in that situation.
Action rewires your brain faster than affirmations. By behaving confidently, you train your brain to become confident.
7. Speak in Shorter Sentences
How you talk affects how others perceive you.
If you talk too much or overcomplicate things, you might seem unsure of yourself.
Speaking clearly and briefly makes you sound more confident and in control.
8. Stop Over-Praising Others
Giving too much praise can make you seem less confident.
When you overly admire someone, it might look like you see them as more important than yourself.
Instead, recognize their achievements in a balanced way. Confident people appreciate others but don’t put themselves down in the process.
9. Hold Eye Contact One Second Longer Than Normal
Eye contact is a powerful way to show confidence.
When speaking to someone, try holding eye contact for one extra second before looking away. This small change makes you appear more self-assured and in control.
If you break eye contact too quickly, it can make you seem unsure or nervous. With practice, maintaining steady eye contact will feel more natural and help you come across as more confident.
Confidence is a Trained Response
Confidence isn’t magic, it’s a skill you develop with practice. These small tweaks, used consistently, can help you project confidence even when you don’t feel it. Over time, these habits won’t just make you look confident, they’ll make you genuinely confident.
Try applying just one or two of these today, and see how it changes the way you feel. You’ve got this!
Activity/Exercise Snacks
Taking short movement breaks throughout the day isn’t just refreshing but also benefits for your brain and body in ways that increase your productivity.
Stand up and stretch for 5 minutes for every 2 hours you spend sitting. This simple action can reduce muscle stiffness, improve circulation, and enhance cognitive (brain) function.
Research shows that prolonged sitting leads to reduced blood flow to the brain, which can negatively impact focus, memory, and problem-solving abilities. Short activity breaks help restore oxygen and nutrients to the brain, keeping you sharp.
Even small forms of activity throughout the day can contribute to better long-term health, reducing the risk of cardiovascular disease, diabetes, and other sedentary-related conditions.
Own the habit and rejoice in its accomplishment. Every effort you make toward movement optimizes your mind and body for peak performance.
