Daily Confidence-Building Framework:

• Morning Power Statement Exercise
• Start each day by completing this sentence in your journal: "I am worthy of respect because..." (list 3 different endings) "Today I will honor my needs by..." (list 1 specific action)

• Posture and Presence Practice
• Set 3 alarms throughout the day
• When they ring, practice for 2 minutes:
  • Standing/sitting with shoulders back
  • Taking up space comfortably
  • Breathing deeply
  • Making gentle eye contact if around others
  • Noticing how confidence feels in your body

• Voice Strengthening Exercise
• Find 5 minutes of private time daily
• Read a paragraph from any book, practicing:
  • Speaking at a measured pace
  • Maintaining steady volume
  • Avoiding upward inflections at sentence ends
  • Recording yourself and listening back

• "Confidence Bank" Building
• Keep a small notebook or phone note
• Record EVERY time you:
  • Express an opinion
  • Set any boundary (even tiny ones)
  • Make a decision without seeking approval
  • Handle a difficult situation
• Review your "deposits" before challenging situations

• Progressive Opinion Sharing Week 1: Share opinions on safe topics (movies, food) with safe people Week 2: Share opinions on slightly more meaningful topics with trusted friends Week 3: Practice disagreeing politely on low-stakes matters Week 4: Express needs and preferences in more challenging situations
• Self-Trust Building

• Make one small decision daily without:
  • Asking others' opinions
  • Over-explaining your choice
  • Apologizing for your preference
• Start with tiny choices (what to eat, what to wear) and gradually increase importance

• Reflection Questions (Evening Journal)
• What made me feel strong today?
• When did I honor my own needs?
• What would I do differently with more confidence?
• What am I proud of myself for?

Lesson Activity

Role Playing Exercise:

Scenario 1: The Persistent Friend Setup: A friend keeps pushing you to attend an event you don't want to go to Practice Responses:

• Initial soft no: "Thanks for thinking of me, but I'll need to pass this time"
• If they push: "I know you'd love to have me there, but I've made my decision"
• Final firm boundary: "I appreciate your enthusiasm, but my answer is still no" Notice: Body language, tone, maintaining calm

Scenario 2: The Work Boundary Setup: A colleague regularly interrupts your lunch break with "quick questions" Practice Responses:

• Setting the boundary: "I use my lunch break to recharge. Can we schedule time to talk?"
• If they continue: "I'll be happy to help you at 2pm when I'm back at my desk"
• Maintaining it: "As I mentioned, I'm not available during lunch. I can help you afterward" Focus on: Professional tone, clear language, no apologizing

Scenario 3: The Family Obligation Setup: A relative voluntells you to help with an event Practice Responses:

• Immediate response: "I'll need to check my schedule before committing"
• Clear communication: "I won't be able to help with this event"
• Managing guilt trips: "I understand you're disappointed, but my decision stands" Work on: Managing emotional triggers, staying calm

Scenario 4: The Social Plans Modifier Setup: Friends change agreed-upon plans to something you're not comfortable with Practice:

• Expressing preference: "I'd prefer to stick to our original plan"
• Standing firm: "The new plan doesn't work for me. I'll have to bow out"
• Offering alternative: "I'd love to join you for the original plan another time" Focus on: Being direct, not over-explaining

• Record yourself to observe your:
  • Tone of voice
  • Body language
  • Eye contact
  • Use of filler words
• Practice escalating responses:
  • Start gentle
  • Increase firmness if needed
  • End with clear, unmovable boundary
• Mix and match scenarios with different types of relationships:
  • Acquaintances
  • Close friends
  • Family members
  • Authority figures