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‘Everyone has strengths.’ Boost confidence with 5 research-backed strategies

 These small shifts will help you boost confidence.

“Everybody has strengths, but not everyone knows what their strengths are, and some people don’t think they have any.”

These are the words of Studio 5 Relationship Contributor, Dr. Matt Townsend. He believes that each one of us has unique gifts and talents, but we often fail to recognize them.


The Power Within

Matt shared a unique perspective when he said, “You’ve already got confidence. You just have to maybe uncover it and then shine a little light on it and then those little seedlings will grow.” He believes confidence isn’t something we need to build or grow; it’s already within us. We just need to recognize it and let it shine.

Confidence and Its Impact

Confidence, as Matt explained, is the ability to trust yourself. It impacts how we talk, what we say, and even what we dare not say. It shapes our beliefs, our expectations, and our relationships.

“Everything about our relationships are about how you hold yourself and how you believe in yourself,” he said.

Five Ways to Boost Confidence

Matt shared five research-backed ways to boost your self-confidence:

  1. Adopt the Beginner’s Mindset: Approach life as a learner, without preconceived ideas. This mindset opens up many possibilities and reduces anxiety and fear of failure.
  2. Conquer a Bad Habit: Set a goal, make a habit, and track your progress. Matt shared his personal experience of quitting Diet Coke and waking up at 5:30 AM every day. These small victories can boost your confidence.
  3. Take Inventory of Your Gifts and Talents: Make a list of 50 things you’re good at. If you’re unsure, ask people around you. Recognizing your strengths can boost your self-esteem.
  4. Challenge Your Thoughts: Not everything you think is true. Challenge your automatic thoughts and replace them with healthier ones.
  5. Sit Up Straight and Smile: Your body language can influence your confidence. Adopting a confident posture and smiling can make you feel more confident.

Find more advice from Matt at

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