Guest blog written by Anna Latva-Pukkila, psychologist and mental coach
Three steps to stronger self-confidence
Self-confidence is a blend of feeling, knowledge, and skill that can be developed through practice. In this article, I share three research-backed perspectives to help you cultivate lasting self-confidence in both sports and everyday life.
Self-confidence means believing in your abilities and trusting that you can perform well in the task at hand. It is a positive feeling and a recognition of your own competence. In sports, this is often called athletic self-confidence. This term describes the certainty that you can succeed in your chosen activity.
Research shows that strong self-confidence supports high performance. The good news? Self-confidence is not an innate trait, but a skill you can develop with intention and practice.
1. Uncertainty is part of the game; don't be afraid of it
Self-confidence is not a permanent state, but an experience that varies. Your perception of your own skills can vary from moment to moment and situation to situation, as well as over longer periods.
In sports, strength is often idealized, and showing uncertainty may be viewed as a weakness. Doubts that arise before important moments can feel intimidating. However, it helps to remember that uncertainty is a natural and universal human experience. Even top athletes feel it. These feelings are not predictions of failure or signs of unpreparedness. Instead, uncertainty often signals that you care deeply about what you are doing and that success matters to you.
When building self-confidence, it’s essential to recognize and accept its natural fluctuations. Feelings of uncertainty may seem convincing, but they don’t reflect the full truth about your abilities. Your feelings do not define your performance. What matters most is how you choose to act in the moment.
The next time uncertainty arises, try not to panic. Instead, approach the feeling with curiosity and compassion. Notice it, accept it, and focus on taking actions that support your success, even when doubt is present.
2. Get to know your own self-confidence
Strong self-confidence is built on many factors. For athletes, it can be based on, for example, expertise and skills, determined training and preparation, previous achievements, support from coaches and other close people, and an environment that is perceived as safe and pleasant.
To build self-confidence, take a moment to reflect on your own experiences. When was the last time you felt truly confident? What was happening in that moment? How did your self-confidence show up in your thoughts, feelings, actions, or even in your body?
Our minds are naturally wired to notice threats, making it easy to focus on problems. But it’s equally important to recognize our successes. Taking time to acknowledge what’s going well broadens our perspective and reminds us that moments of self-doubt are temporary and not the whole story.
Deep self-awareness is key to developing self-confidence. By understanding the situations that strengthen your confidence, you can actively seek them out and create more opportunities to grow.
3. Gather evidence: try keeping a success diary
Self-confidence is not just a feeling; it’s also grounded in the knowledge of your skills and a realistic understanding of your abilities. Practice and preparation are the foundations of lasting self-confidence. They create that inner certainty: “I can do this. I am capable. I have practiced this many times.” Positive affirmations are helpful, but they are most effective when supported by real evidence.
Many athletes keep a training diary. It is a great way to make long-term training visible. In addition to or as part of your training diary, you can try keeping a success diary. For at least a week, write down three things that went well that day in the evening. Successes can be big or small.
Also count moments when you persevered through challenges as successes. Did you keep going, even when you felt like giving up? Did you face an intimidating situation or push yourself in a new way? These experiences are proof of your ability to act in line with your goals, even when it’s hard. That is true mental strength.
Think of your success diary as a confidence bank. Each entry is a deposit, reminding you that you are capable, resilient, and prepared. You can revisit your journal before important events or whenever self-doubt creeps in. These entries will remind you of all the progress you have made on your journey.
In conclusion, self-confidence is a skill worth practicing
I hope this article has offered support and inspiration for developing your self-confidence. Remember: building confidence comes from understanding your own experiences and learning to accept the natural ups and downs. When you embrace fluctuations in self-confidence, you create more space to focus on what truly matters for your performance.
Identify and reinforce the patterns of thought and behavior that boost your sense of competence. Regularly remind yourself of your past successes and the effort you’ve invested along the way. This will help you trust that you have what it takes to succeed, even when your mind tries to convince you otherwise.
Anna Latva-Pukkila
The author is a psychologist and mental coach who supports her clients in developing their well-being and performance. She is also a passionate endurance athlete and triathlete.
Anna Latva-Pukkila
The author is a psychologist and mental coach who supports her clients in developing their well-being and performance. She is also a passionate endurance athlete and triathlete.
Further resources:
Arajärvi, P. & Thesleff, P. 2020. Suorituskyvyn psykologia. Tieto- ja taitokirja korkeaa suorituskykyä ja hyvinvointia rakentaville. VK-Kustannus.
Magness, S. 2022. Do Hard Things. HarperOne.
Pietikäinen, A. & Pasanen, R. 2023. Joustava mieli urheilussa. Vahvista mielen taitoja urheilun tueksi. Duodecim.
Roos-Salmi, M. 2012. Itseluottamus. Teoksessa Urheilupsykologian perusteet (toim. Matikka L., & Roos-Salmi M., 2012). Liikuntatieteellinen seura.
