This course distills research from psychology and neuroscience from all over the world into lessons and steps that you can take to become more self-confident.
Become Self-Confident and Set Yourself Up for Success
Get a full-fledged self-confidence course that covers every single factor that contributes self-confidence.
Self-confidence is an important factor for how far we get in life. Because self-confidence is part of you achieving your goals, reaching your dreams, creating the life you want. When you start building your self-confidence, you take one of the most important steps towards a successful and fulfilled life. In this course you’ll learn how to build self-confidence – based on the scientific research in psychology and neuroscience.
Introduction
Introduction (1:59)
Self-Confidence: Low versus High (0:50)
Self-Confidence: Global versus Specific (3:05)
Activity: Which areas in your life are you already confident in?
Activity: Where do you want to build confidence?
What Confidence Is Not (1:53)
Activity: Choose an Area
How Confidence Develops (3:54)
How Confidence Can Be Learned (2:39)
Thoughts and Beliefs – Mindsets and Self-Doubt
Quote: Thoughts Shape Destiny
How Beliefs Become Self-Fulfilling Prophecies (4:50)
How Mindsets Shape Our Confidence (5:30)
Fixed versus Growth Mindset (4:29)
Activity: Identifying Fixed Mindsets
Quote: The First Draft
How Self-Doubts Shape our Confidence (8:10)
Challenging our Self-Doubt (1:48)
Quote
Activity: When in the past where you successful?
Thoughts and Beliefs 2 – Changing Thinking Patterns
How our Beliefs Shape our Reality: The ABC Model (3:36)
Activity: Recording ABC Sequences
How Cognitive Distortions Shape our Self-Confidence (0:45)
Cognitive Distortions Overview
Activity: Identify Cognitive Distortions
Activity: Dealing with Cognitive Distortions 1
Activity: Dealing with Cognitive Distortions 2
Feelings – Managing Anxiety
Introduction – Feelings and Self-Confidence (1:47)
Causes and Purpose of Anxiety (3:08)
Negativity Bias (2:05)
Deep Diaphragmatic Breathing (1:40)
Worksheet: Diaphragmatic Breathing
Self-Talk (2:42)
Activity: Counter Negative Self-Talk
Reinterpreting Anxiety (1:46)
Activity: Reinterpreting Anxiety
Other Stress Management Techniques (1:13)
Managing Anxiety
Feelings – Accepting Anxiety
Understanding Acceptance (2:41)
The Role of Avoidance (1:09)
Learning to Accept Anxiety (3:38)
Activity: Body Scan Meditation
Accepting Anxiety
Feelings – Using Positive Emotions
Introduction (0:19)
Feeling Good: A Confidence Boost (1:17)
The Undoing Effect of Positive Emotions (3:20)
Activity: Positive Emotions as a Confidence Boost
Share your favourite quote
List of Uplifting Videos
Positive Emotions
Behavior – Small
Introduction (2:14)
Self-Perception Theory (6:04)
Self-Perception Theory: The Paradox (3:19)
Activity: Confidence Challenge Hierarchy
The Psychology of the ‘Comfort Zone’ (2:41)
Small Daily Habits for Long-Term Change (5:09)
Activity: Confidence Challenge
Quote: The Secret of Getting Ahead
Visualization (1:23)
Activity: Visualization
Behavior – Fake It ‘Til You Make It
Just Do It (3:33)
Quote: Ever Tried. Ever Failed.
Activity: Just Do It
The Anxiety Curve (1:31)
Willingness (2:24)
Activity: Willingness
Activity: Willingness II
Dealing With Failure (4:03)
Quote: Learn to Fail or Fail to Learn
Power Poses (3:24)
Worksheet: Power Poses
Behavior – Long-Term Strategies
Confidence Boost: Physical Activity (1:51)
Setting Goals for Confidence (1:55)
Activity: Planning Behavior and Setting Goals
Raising Competence (2:02)
Activity: Raising Competence
Quote
Social Context
The Social Context of Self-Confidence (5:12)
Modelling Behavior (0:50)
Activity: Finding Role-Models
Activity: Learning from our Peers
Building a Support Network (1:37)
Activity: Board of Success
Activity: Who can help me with this?
Social Comparison (2:48)
Quote: Social Comparison
Activity: Stop Negative Social Comparison
Final Section
Combining the Lessons Learned (2:07)
Activity: Make your Self-Confidence Plan
How did you like it?
End-of-course survey
References
Overview: Ways to Build Self-Confidence
Quote: The Things You Didn’t Do
Manuel Kraus is the founder of Good Life Foundation, an organization seeking to empower individuals and communities across the world to live happy and fulfilled lives by teaching positive psychology. He is also an expert in the field and one of only a few people in the world holding a Master’s degree in Applied Positive Psychology. His main research interest focuses on the experience of meaning in life.
He has been teaching positive psychology in workshops and seminars; and is the author of a series of online courses. They cover topics from building positive emotions and self-esteem to changing mindsets and overcoming tough times.
Positive psychology is the scientific study of life flourishing and optimal human functioning. It asks questions like these: What do very happy people do differently? How do the most successful people think and act?What makes some married couples stay together happily for many decades while others break up within months or years? And why are some people able to bounce back from failures while others succumb to them?
Happiness is not the absence of sadness and anger, and eliminating weaknesses does not mean we are really good at something. Many, many experiments, case studies, analyses and other forms of rigorous research have been conducted to provide insights into what makes our lives good and how we manage to live happily and successfully. Unfortunately, this science is not yet accessible to many people. That is why Manuel is committed to teach these findings and applications. His goal is to help create the foundations for everyone to live a good life by making positive psychology research accessible to everybody.
‘I believe that the scientific study of what makes our lives most worth living can help people transform their lives. That is why I teach about topics like personal growth, building fulfilling relationships, goal-setting, mindfulness, self-esteem and realizing strengths. My personal mission is to make positive psychology research accessible to everybody, and thereby creating the foundations for people to live a good life and help build a better world.’
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