10 Self-Esteem Exercises For Adults

It’s no secret that our self-esteem can take a huge hit as we get older. We might feel like we’re not good enough or that we’re not doing anything with our lives. These negative thoughts can bring us down, making it difficult to enjoy the things we love doing.

Truth be told, I have always been a bit of an outsider. I was never the popular girl in school and I always felt like I wasn’t good enough. As an adult, I also struggled with low self-esteem. I found myself comparing myself to others and feeling like I was not measuring up. I also struggled a lot with imposter syndrome.

It’s so important to find ways to boost our self-esteem as an adult. Seeking approval and validation from others is not the way to do it. Instead, we need to find ways to love and appreciate ourselves, just the way we are.

One great way to do this is through self-esteem exercises. These exercises can help us to see ourselves in a more positive light, and remind us of our own worth.

There are a number of different self-esteem exercises that you can try. Some might work better for you than others. Just remember that it’s not about finding the perfect exercise, but rather about finding one that resonates with you and helps you to feel good about yourself.

I suggest incorporating one (or a few) of these exercises into your weekly routine. You might be surprised by how little it takes to really feel a boost of self-esteem!

1. Spend time with people who make you feel good about yourself

It’ way too easy to surround ourselves with people who make us feel bad about ourselves. Maybe we compare ourselves to them, or they’re always putting us down. Spending time with people who make us feel good about ourselves is a great way to boost our self-esteem. These people might be friends, family members, or even co-workers. They might make us feel appreciated, valued, and worth spending time with. Make an effort to cut the toxic people out of your life. It’s just not worth it.

2. Do something that makes you feel proud of yourself, even if it’s just a small thing

When I say do something that makes you proud, it doesn’t have to be a huge accomplishment! Just something that we can look back on and say, “I did that, and I’m proud of myself.” This sense of pride can help us to feel more confident and positive about ourselves. One of my favorite (simple) things to do is journal. I feel a sense of accomplishment every single week I look back on how consistent I was. Sticking with something may be all you need.

3. Write down all the things you like about yourself, no matter how big or small they may seem

Sometimes, we can be our own worst critic. We might focus on all the things we don’t like about ourselves, and downplay the things we do like. But it’s important to remember that we are our own biggest supporters. So, take some time to write down all the things you like about yourself, no matter how big or small they may seem. This can be a great way to remind yourself of all the positive things about you. Leave the list somewhere you can see it on a daily basis (such as in your journal or on your vision board). You can even make a list on your cellphone and revisit it often. Remember, this isn’t a selfish exercise, it’s a self-love exercise!

4. Challenge your negative thoughts

We all have negative thoughts from time to time – it’s normal! If we dwell on them, they can really start to impact our self-esteem. Next time you have a negative thought, challenge it. Ask yourself if it’s really true. And if it isn’t, let it go. This can be a great way to prevent negative thoughts from taking over, and boost our self-esteem in the process. Imagine yourself challenging the negative thought in a video game. Get ready to conquer it forever! Okay, did I take it too far?

5. Keep a journal

I know I talk about journaling way too much, but it really is one of the best ways to keep track of your thoughts and feelings. It can also be a great way to track our progress as we work on improving our self-esteem. Every time we achieve something or make even a small step forward, we can look back at our journal and see how far we’ve come. This is a great way to keep motivated, and to feel good about ourselves. What more could you ask for? It’s also so simple and rewarding. So, I’m gonna keep pushing journaling for mental health.

6. Do something nice for someone else

Believe it or not, stepping outside of ourselves and doing something nice is a great way to boost our self-esteem. When we help others, we feel good about ourselves. We might feel like we’re making a difference, or that we’re appreciated. Here are some super simple things you can do for someone else:

• Give them a compliment – Almost everyone appreciates a good compliment. It can really brighten up someone’s day when they need the most. Whether it’s telling them that they did a great job on a project or simply saying that you appreciate them, a genuine compliment can really go far – and boost our own self-esteem!
• Do something nice for them – This could be anything from bringing them a cup of coffee in the morning to taking care of a task that they’ve been procrastinating on. I remember bringing cupcakes in for my co-workers birthday. She was over-the-moon-happy, and I felt so good making her feel appreciated.
• Send them a handwritten note – In this day and age, it’s all too easy to send a quick text or email instead of taking the time to write out a handwritten note. But trust me, receiving a handwritten note from someone is always special. Whether it’s just a few words of encouragement or an entire letter, taking the time to write it out will definitely be appreciated. Even just a sticky post-it note on someone’s computer can make all the difference in their day.
• Give them a gift – If you really want to make someone else feel good, give them a gift! It doesn’t have to be anything big or expensive – even a small token of your appreciation will suffice. Just make sure that it’s something that you know they’ll like and appreciate. It doesn’t have to be a special occasion, either.
• Help them out – If you see someone struggling with something, offer to help them out! Whether they’re carrying heavy boxes or trying to figure out how to use a new piece of technology, lending a helping hand is always appreciated.
• Listen to them – Sometimes, all someone needs is for someone else to lend a listening ear. If someone is going through a tough time, take the time to sit down and listen to what they have to say. Just being there for them can make all the difference in the world.
• Make them laugh – There’s nothing like laughter to chase away the blues! If you see someone looking down in the dumps, try cracking a few jokes or telling them an amusing story – it’ll definitely brighten up their day.

7. Practice self-care

I’ve said it before and I’ll say it again, self-care is not selfish. When we take care of ourselves, we’re sending a message to ourselves that we are worth taking care of. We might exercise, eat healthy, or get enough sleep. When we do these things, we’re showing ourselves that we are worth taking care of. And this can help to boost our self-esteem. Here are my favorite ways to practice self-care:

• Get enough sleep – One of the most important things you can do for your health is to get enough sleep. I’m talking 7-8 hours! Getting enough sleep can help improve your mood, increase energy, and aid in your self-esteem.
• Eat healthy foods – Eating a healthy diet is another important aspect of self-care. Have you ever noticed that you just feel better when you eat better?
• Exercise regularly – Exercising on a regular basis is another great way to practice self-care. I don’t need to tell you that exercise has a boatload of benefits. Try to incorporate it in your routine a few times a week. You can also check out these affirmations for gym anxiety.
• Take breaks when you need them – If you’re feeling overwhelmed or stressed out, it’s important to take a break. Taking a few minutes to yourself can help you relax and rejuvenate. I like to take 5 minutes out of every hour to do absolutely nothing.
• Spend time with loved ones – Spending time with loved ones is a great way to practice self-care. Don’t limit to holidays and birthdays. Spend time with the people closest to you. It’s likely they’ll make you feel good, as well.
• Do something you enjoy every day – Doing something you enjoy every day will boost your mood. When we feel better, the image we project to the outside world is more positive as well.
• Make time for yourself – It’s also important to make time for yourself every day. Put aside time to journal, take a bath, or organize your bedroom. Do whatever it is you feel you need to do.
• Practice meditation – There are many different ways to meditate, so find a method that works best for you. I have found a lot of great free meditations on YouTube and Spotify.
• Get organized – Having a clean and organized space can help reduce stress and promote feelings of calmness and relaxation. Spend some time each day decluttering your space and putting things in order. Then, light the pretty smelling candles!

8. Surround yourself with positive affirmations

One way to boost our self-esteem is to surround ourselves with positive affirmations. These can be things like, “I am worthy,” “I am loved,” or “I am enough.” When we see these affirmations, they can remind us of how great we are. This can help to improve our self-esteem. So, find some affirmations that resonate with you, and put them somewhere where you’ll see them often. I suggest writing affirmations in your journal, putting them on the fridge, or writing them on your vision board. Saying them a few times each day can really make a difference.

Examples of positive affirmations for self-esteem:

• I am worthy of love and respect.
• I am enough just as I am.
• I am capable of achieving my goals.
• I am strong and resilient.
• I have high confidence and self-esteem.
• I am deserving of happiness.
• I will love and accept myself just as I am.

9. Practice gratitude by listing all the things in your life that you’re thankful for

When we focus on all the things we’re thankful for, we’re reminding ourselves of all the good in our lives. This can help us to feel more positive about ourselves, and our situation. If you’re having trouble thinking of things to be grateful for, start here. I also have a list of gratitude activities for adults. And, if you’re feeling up for it, try a 25-day gratitude challenge.

10. Find a creative outlet

Often, when we create something, we feel proud of our accomplishment. We might also feel more confident in our abilities. Creativity is so important for some people. We need to nurture our creative outlets and make sure we’re keeping in touch with our imagination. If you’re feeling stuck, check out this post on getting back in touch with your creativity.

Hopefully, these self esteem exercises for adults will help to boost your confidence and make you feel better about yourself. If you have any other ideas for self-esteem activities, be sure to leave a comment below and share the knowledge!

Remember, self-esteem can be improved and seeking validation from others is not the way to do it. There is no use in beating yourself up about the little things. We’re all just a work in progress! Never put too much weight into what other people think – because it simply doesn’t matter.