23 Self-Worth Exercises To Conquer Low Self-Esteem

No matter who you are or where you come from, as women we tend to be way too hard on ourselves. Honestly, sometimes it feels like we’re our own worst enemy. The constant self-criticism, comparing ourselves to others, and that little inner voice that always finds something negative to say… it can really wear you down.

If you’ve ever caught yourself thinking, “I’m not good enough,” you’re not alone. I’ve been there. Many of us have. And the truth is, our low self-worth often feeds our low self-esteem. It’s like a cycle that never seems to end.

But here’s the good news. You can break that cycle. You can learn to build yourself up instead of tearing yourself down. It takes practice, but it’s so worth it. Today I’m sharing 23 powerful self-worth exercises that will help boost your confidence and help you start seeing yourself in a new light.

Think of this as a little toolkit for those days when you feel low or stuck. You’ll find:

  • Simple, actionable exercises you can try right now.
  • Daily practices you can work into your routine.
  • Fun, inspiring ideas to help you shift the way you see yourself.

Before we dive into the list, let’s talk about something important.

What’s the Difference Between Self-Worth & Self-Esteem?

People often use these two words interchangeably, but they’re not the same thing. Understanding the difference is key because both matter.

Self-esteem is how you evaluate yourself. It’s the way you rate your qualities, skills, and achievements. For example, you might say, “I’m good at my job,” or “I’m a kind friend.” When your self-esteem is healthy, you’re honest about your strengths and weaknesses.

Self-worth is deeper. It’s the belief that you are valuable and loveable no matter what. Even if your self-esteem takes a hit because you failed at something, self-worth is the part of you that says, “I still matter.”

So you can have low self-esteem in certain areas and still hold onto your self-worth. But when both are low, that’s when life feels really heavy. That’s why these exercises focus on both.

23 Self-Worth Exercises For Improved Self-Esteem

1. Recognize Your Growth

Take a minute to look back. Where were you one year ago? Five years ago?

Ask yourself:

  • What lessons have I learned?
  • What skills do I have now that I didn’t before?
  • What am I proud of?

Even if life feels slow, chances are you’ve grown more than you realize. Write it down. Then give yourself credit for how far you’ve come.

2. Use Self-Love Affirmations

Affirmations may feel a little cheesy at first, but they work. They’re like pep talks you give yourself.

Before a job interview: “I am capable and I will do my best.”
Before a party: “I am worthy of good friends and fun moments.”
In the morning: “Today I will care for myself with love.”

Say them out loud. Write them on sticky notes. Put them on your phone. Small reminders like this can shift your whole day.

3. Take Note of Negative Thoughts

Our brains can be brutal. Negative self-talk sneaks in without us noticing.

Here’s a simple practice:

  • Step 1: Write down any negative thought that pops up.
  • Step 2: Later, revisit the list and ask, “Is this actually true?”
  • Step 3: Rewrite each thought into a more positive belief.

Example:
Negative thought: “I’m not confident enough to take that class.”
New belief: “I’m learning confidence every day. I will sign up.”

Over time, your inner dialogue starts to change.

4. Take a Gratitude Walk

This one’s my favorite. Head outside and as you walk, think about what you’re grateful for.

The roof over your head. The friend who texted you. Even the warm coffee you had this morning.

The more you practice gratitude, the easier it becomes to see yourself with kindness too.

5. Start a Self-Esteem Journal

Journaling can feel like therapy on paper. Use it to dump out your thoughts without judgment.

Ask yourself:

  • Is this worry really true?
  • Are my feelings exaggerating the problem?
  • What’s a kinder thought I can choose instead?

Let it all flow onto the page. Then close the journal and let it go. There’s something powerful about releasing it.

6. Create an Alter-Ego

Think of an alter-ego as your inner superhero. A version of you that steps in when you need courage.

Give her traits you admire: confidence, grace, strength. Imagine how she walks, talks, and handles challenges.

Next time you’re nervous, channel her energy. Sometimes pretending you’re confident leads to actually feeling it.

7. Write a List of Your Positive Qualities

Grab a notebook and write every good thing you can think of about yourself. Big or small.

Are you a great listener? Do you make people laugh? Do you care deeply about your family? Write it all down.

Keep the list handy. Read it whenever you’re feeling low.

8. Three Good People Exercise

This one comes from Therapist Aid. Write down the strengths of three people:

  • A fictional character
  • Someone you admire
  • Yourself

See how those strengths can help with challenges. It’s surprisingly uplifting to see your own name on that list.

9. Best Possible Self Exercise

Visualize your best self in three areas: personal, professional, and social. Then write it down.

Do this daily for one week. Just a few minutes a day. You’ll start to see possibilities you didn’t notice before.

10. Self-Esteem Worksheets for Teens (Adults Too!)

These worksheets are designed for teens but honestly, they work for anyone. They help you focus on what you like about yourself, your goals, and your accomplishments.

Sometimes simple is best.

11. 30-Day Self-Love Challenge

This challenge gives you daily self-love activities. Think bubble baths, saying no when you need to, or writing kind notes to yourself.

Track your progress with a worksheet. By the end of 30 days, you’ll feel the difference.

12. Inner Authority Exercise for Insecurity

From the book “The Tools.” This exercise is perfect if you deal with performance anxiety or fear of the future.

It’s an audio you can listen to whenever you need a quick confidence boost.

13. Active Love Exercise

Also from “The Tools.” This one helps you let go of anger or tough feelings toward someone.

Instead of holding onto resentment, it teaches you how to release it.

14. Look at Who You Follow on Social Media

Notice how you feel after scrolling. Inspired or drained?

If certain accounts make you feel worse about yourself, it’s time to hit unfollow. Protect your energy.

15. Track Your Mood

Keep a daily mood tracker. Write down how you feel at different times of the day.

Then notice the patterns. Maybe scrolling social media leaves you anxious. Maybe walking outside boosts your happiness.

When you see the patterns, you can choose more of what lifts you up.

16. Get Regular Physical Activity

Exercise isn’t just about fitness. It’s about mental health too.

Walking in nature boosts serotonin. Strength training boosts endorphins. Dancing makes you feel alive.

Find movement you actually enjoy. That’s what sticks.

17. Don’t Compare Yourself to Others

It’s so tempting to measure our worth against other people. But their path isn’t yours.

Remember this: your day 1 is not someone else’s day 300.

As Theodore Roosevelt said, “Comparison is the thief of joy.”

18. Practice Acts of Kindness for Yourself

Think of three small ways you can be kind to yourself today.

Maybe it’s taking a nap. Cooking your favorite meal. Saying no to something you don’t want to do.

Then actually do them. You deserve it.

19. Stand Tall (and Strike a Pose)

Posture changes everything. Standing tall not only makes you look confident, it makes you feel confident.

Try the “Wonder Woman” pose. Hands on hips, feet apart, chin up. Hold for two minutes. Notice how your energy shifts.

20. Surround Yourself with Good People

Spend more time with people who lift you up and believe in you.

If someone drains your energy or makes you doubt yourself, it’s okay to create distance. You become like the people you’re around most. Choose wisely.

21. Work on an Important Goal Every Day

Pick one goal that really matters to you. Break it into small steps. Then do something every day to move forward.

It doesn’t matter how small the step is. What matters is the consistency. Every little action builds confidence.

22. Speak Kindly to Yourself Out Loud

Yes, out loud. It might feel silly, but hearing your own voice being kind is powerful.

Say things like:

  • “I did my best today.”
  • “I am proud of myself.”
  • “I am learning and growing every day.”

Sometimes the words we need most are the ones we say to ourselves.

23. Celebrate Small Wins

Don’t wait for the big achievements. Celebrate the small victories too.

Finished a workout? Celebrate. Cooked a healthy meal? Celebrate. Stood up for yourself? Celebrate.

Small wins build momentum and remind you that you’re capable.

Final Thoughts

You are worthy. Worthy of love, joy, respect, and a good life.

Working on your self-worth and self-esteem isn’t about becoming perfect. It’s about learning to see yourself as enough. Right now. As you are.

Remember, I’m not a therapist. I’m simply sharing tools that have helped me through my own struggles with self-worth. If you’re really struggling, please reach out to a therapist, your doctor, or an online counseling service. You don’t have to go through this alone.

But today, right now, you can choose to start treating yourself with the kindness you deserve.

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