8 Daily Habits to Improve Self-Esteem
Introduction
People’s confidence, goals, and capacity to manage life’s obstacles are all based on their sense of self-esteem. A balanced level of self-esteem is linked to decreased anxitey, increased resilience, and general life satisfaction, making it a critical component of mental health. Including daily routines created especially to support self-esteem can have a profoundly positive impact on those who want to improve their feeling of self-worth. Small, regular acts focused on self-acceptance, reflection, and self-compassion have been shown to have a major impact on mental health. This article examines behaviours supported by research that can promote a positive, self-empowering identity.
Understanding Self-Esteem
A perception and evaluation of one’s value and potential is known as self-esteem. Although relationships and external accomplishments can have an impact on self-esteem, an individual’s internal dialogue and self-perception create the most long-lasting benefits. Research indicates that intentional actions and behaviours can gradually build self-esteem. People who intentionally build positive self-esteem become more resilient to life’s challenges and are better able to deal with disappointments without engaging in excessive self-criticism.
8 Daily Habits to Improve Self-Esteem
Habit 1: Practice Self-Compassion
Self-compassion, the act of treating oneself with kindness and understanding, has been shown to have a strong correlation with improved self-esteem. Research by Neff and Germer (2015) highlights that individuals who practice self-compassion are less likely to dwell on failures and more likely to feel a sense of worthiness. This habit involves replacing self-critical thoughts with kinder, more supportive self-talk.
Self-Compassion Tip
Take a few minutes each morning to write down an encouraging affirmation or practice a brief self-compassion meditation. Remind yourself that mistakes are part of growth and that treating yourself kindly builds inner strength.
Habit 2: Set and Celebrate Small Goals
Achieving small, realistic goals is a powerful way to boost self-esteem. According to a study by Sheldon and Elliot (2014), goal-setting, especially with attainable milestones, reinforces a sense of accomplishment and self-worth. Daily achievements, no matter how small, contribute positively to an individual’s view of themselves.
Goal-Setting Tip
Start each day by writing down one or two small goals—such as completing a household chore, reading for 15 minutes, or reaching out to a friend. Celebrate the completion of each task, reinforcing a sense of progress and capability.
Habit 3: Engage in Physical Activity
Physical activity is not only beneficial for physical health but also for mental well-being and self-esteem. A study published in 2018 indicates that exercise can significantly elevate mood, reduce stress, and improve self-perception (Moor et al., 2018). The release of endorphins during physical activity promotes positive emotions, which directly contributes to feelings of self-worth.
Exercise Tip
Incorporate a 10–15-minute workout into your daily routine, whether it’s stretching, walking, or light exercise. Consistent movement can create a ripple effect on self-esteem by enhancing mood and self-perception.
Habit 4: Practice Gratitude
Practicing gratitude has been shown to promote positive emotions and improve self-esteem. Research by Wood et al. (2016) found that gratitude reduces negative self-perceptions and fosters feelings of self-acceptance. This habit shifts the focus from perceived flaws to recognizing the positives in life, which can significantly impact one’s sense of self-worth.
Gratitude Practice Tip
Spend a few minutes each evening writing down three things you’re grateful for. This could include personal strengths, positive experiences, or support from others. Practicing gratitude creates a mindset of appreciation, which boosts overall self-esteem over time.
Habit 5: Limit Social Comparison
Social comparison can undermine self-esteem, especially when individuals constantly measure themselves against others. A study by Vogel et al. (2014) shows that limiting exposure to social media, where idealized images are common, can reduce feelings of inadequacy. By focusing on personal progress rather than comparisons, individuals are better able to appreciate their unique strengths and achievements.
Social Media Tip
Try setting a time limit for social media usage and replacing it with a constructive activity, such as reading or pursuing a hobby. By consciously reducing comparison, individuals create space for self-acceptance and improved self-esteem.
Habit 6: Cultivate a Growth Mindset
A growth mindset—the belief that abilities and qualities can be developed through effort—is closely linked to self-esteem. According to Dweck’s research (2016), individuals with a growth mindset view challenges as opportunities for growth rather than threats to self-worth. This mindset fosters resilience and empowers individuals to embrace learning, contributing to a positive self-view.
Growth Mindset Tip
When facing a setback, remind yourself that it is part of the learning process. Ask yourself, “What can I learn from this?” Shifting the focus from failure to growth reinforces self-esteem by embracing progress rather than perfection.
Habit 7: Spend Time with Positive Influences
Positive relationships contribute significantly to self-esteem, as supportive people reinforce a person’s sense of worth. Social connections that offer encouragement and genuine companionship can act as a buffer against self-doubt. Research by Ozbay et al. (2017) found that individuals with strong social networks experience less stress and have higher self-esteem levels.
Social Support Tip
Surround yourself with people who uplift you and encourage personal growth. Seek out relationships that are based on mutual respect and encouragement, and minimize time spent with those who perpetuate negative self-views.
Habit 8: Practise Self-Care
Self-care is an essential component of building self-esteem. Engaging in activities that nourish the mind and body reinforces the message that one is worthy of care and respect. A study by Huang et al. (2019) found that self-care routines promote a positive self-image and reduce feelings of self-neglect.
Self-Care Tip
Dedicate time each day to self-care, whether it’s reading, taking a bath, or enjoying a hobby. Prioritizing self-care strengthens self-worth and fosters a positive, nurturing relationship with oneself.
Understanding the Importance of Self-Esteem
Recognizing the significant influence that self-esteem has on mental health is essential to understanding its importance. Emotional resilience, stronger connections, and general life fulfillment are all associated with high self-esteem. People can significantly improve their mental health by forming regular routines that promote acceptance and self-respect. Although developing self-esteem takes time, these behaviours add up to a stronger, more resilient version of yourself.
Conclusion
A key element of mental health is self-esteem, which can be developed via intentional, daily activities. Every habit, from engaging in self-compassion exercises to surrounding oneself with supportive people, helps one develop a stronger and more confident identity. By understanding and valuing themselves, individuals enable themselves to face life with more confidence and inner strength. Adopting these little yet significant adjustments fosters a more positive self-image and builds resilience and mental health.
References
Dweck, C. S. (2016). Mindset: The New Psychology of Success. Random House.
Huang, C., & Zhao, J. (2019). Exploring the roles of self-compassion and self-care in the association between self-esteem and self-image. Personality and Individual Differences, 137, 85–90.
Moor, I., Rathmann, K., Lenzi, M., Pförtner, T., Nagelhout, G. E., & Richter, M. (2018). Trends in social inequalities in adolescent mental well-being from 2002 to 2018: a systematic review. International Journal of Public Health, 63(4), 465–485.
Neff, K. D., & Germer, C. K. (2015). A Pilot Study and Randomized Controlled Trial of the Mindful Self-Compassion Program. Journal of Clinical Psychology, 71(1), 28–44.
Sheldon, K. M., & Elliot, A. J. (2014). Goal striving, need satisfaction, and longitudinal well-being: The self-concordance model. Journal of Personality and Social Psychology, 76(3), 482–497.
Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social Comparison, Social Media, and Self-Esteem. Psychology of Popular Media Culture, 3(4), 206–222.
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2016). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2017). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry, 16(3), 35–42.
