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Self-help planAfter launchDRAFT

Low confidence and self-esteem

A harsh inner voice can feel like the truth, especially after a setback. It isn’t. Confidence grows from small actions and a kinder way of talking to yourself, and both can be practised.

This plan is designed for you to follow on your own. If things don’t improve, the app will suggest a different step or a professional.

Draft content. It has not been reviewed by our clinicians yet.

42-day plan10 to 15 minutes a dayWeekly check-in: Rosenberg Self-Esteem Scale, 10 questions
Pre-order with 20% offExample journeys

What helps

The steps in this plan come from these methods. Each one shows how strong the research behind it is.

CBT for low self-esteem

Catch self-critical thoughts, check them against the facts, and write a fairer version.

Moderate evidence

Source: Kolubinski et al. (2018), CBT for low self-esteem (Fennell model): meta-analysis, Psychiatry Research

Noticing strengths

Write down three things you did well or qualities you showed, each day.

Moderate evidence

Source: Kolubinski et al. (2018), CBT for low self-esteem (Fennell model): meta-analysis, Psychiatry Research

Self-compassion

Speak to yourself the way you would to a good friend who was struggling.

Moderate evidence

Source: Ferrari et al. (2019), Self-compassion interventions: meta-analysis, Mindfulness

Mastery and helping others

Small tasks you can finish, and regular time helping others, both build a sense of worth.

Moderate evidence

Source: Kolubinski et al. (2018), CBT for low self-esteem (Fennell model): meta-analysis, Psychiatry Research

What the plan looks like

  1. Weeks 1 to 2

    Hear the critic

    Notice self-critical thoughts, and start a daily strengths list.

  2. Weeks 3 to 4

    Answer back

    Fairer thoughts, self-compassion breaks, and one small goal each day.

  3. Weeks 5 to 6

    Live bigger

    Do the things you held back from, and give some time to others.

Optional faith track

If you choose a faith track, you can add reflections on worth and gratitude from your own tradition, each with its exact source.

Questions people ask

Isn’t confidence something you are born with?

No. How you see yourself is learned, and it can change with practice.