5 self-esteem activities for adults (+pdf)

As a BetterHelp affiliate, we may receive compensation from BetterHelp if you purchase products or services through the links provided.

This article provides you with some effective self-esteem activities for adults.

This article also briefly discusses what self-esteem is, it’s importance, and various activities that can be applied for day to day use to build a healthier level of self-esteem.

What are some self esteem activities for adults?

Some self-esteem building activities and exercises for adults include:

  • Self-Esteem Sentence Stems Worksheet
  • Self esteem journal templates
  • Reframing critical self-talk
  • Challenging core beliefs
  • Assertive communication

What Is Self-Esteem?

Self-esteem can be understood as a person’s overall sense of their own value and worth based on a subjective evaluation of how they value themselves, appreciates themselves, or simply how much they like themselves. 

According to self-esteem experts, self-esteem can be understood as the favorable or unfavorable attitude one has towards themselves and it is believed that there are variou factors that play a role in the development of one’s self esteem. 

These factors include:

  • Genetics
  • Personality
  • Life experiences
  • Age
  • Thoughts and beliefs 
  • Social circumstances

What does a healthy level of self esteem look like?

A person with a healthy or high level of self-esteem or someone who has a positive sense of their own self worth exhibit the following characteristics:

  • They are usually open to criticism and not as highly critical of others and themselves. 
  • They are comfortable with making mistakes and receiving compliments. 
  • They are also unafraid to show curiosity and discuss ideas and experiences. 
  • They tend to enjoy growing as a person and finding meaning in their lives.
  • They can make their own decisions without conforming to what others tell them to be and do 
  • They can easily solve problems in their lives.
  • They have loving and respectful relationships.
  • They are aware of their own values and live by them.

Why is Self esteem important?

Self-esteem is a significant variable in the life and well-being of an individual because of how far reaching its impact is on an individual’s functioning in various areas of their life. 

According to Maslow’s hierarchy of needs, it is one of the major needs towards transcendence or life satisfaction- even if the form of esteem he stressed on was that based on the evaluation of self by others or via external factors. 

Recent research indicates that self esteem has an impact on the rates of highschool dropout, violence, academic achievement, and even teenage pregnancies in adolescents.

In adults, self esteem can impact higher education performance, work or job role performance, body image issues, relationships, and can impact their sense of self. 

These effects of self esteem of an individual on their lives where low self-esteem can hinder their psychosocial development and growth towards well-being makes it incredibly important that one works towards developing a healthy sense of self and self-esteem.                                                                               

What are self-esteem building activities?

Self-esteem building activities are exercises that one can do on their own or under the guidance of a professional mental health service provider in sessions in order to help build a healthier sense of self-worth and value. 

These activities are developed to be used to help create an understanding of one’s sense from a healthy perspective as well as a sense of their lives and the people around them. 

Activities such as these can be helpful in helping individuals understand their rights, their skills and positive assets, and also help build mental and emotional resilience that can help them manage their day to day lives. 

Self-Esteem Sentence Stems Worksheet

The first activity that an adult individual can apply themselves to build self esteem is the Self-esteem, sentence stems worksheet. 

This worksheet can be completed under the guidance of a professional however this can also be done by an individual who is able to understand the instructions. The worksheet consists of about 20 incomplete sentence blanks.

This worksheet directs the adults to complete the free-response sentence completion exercise and helps adults understand their own values and beliefs that they hold that influence the way they value themselves. 

You can engage with this worksheet 5-10 minutes everyday during your free hours or you can make a healthy routine to reflect and engage with this exercise every morning or right before bed. 

Doing this activity for even two weeks can be worth looking at what you have written and reflect on- or what you find important in your life or the values you hold. As you gradually change your beliefs to healthier ones about yourself and the world- you will be able to notice changes in your own perspectives. 

Within two weeks of finishing this activity, participants are able to revisit their answers and get an understanding of their overall perspective on life and they can see if things have improved since they began.

You can access this worksheet here

Self-Esteem Journal Template

The worksheet invites people to reflect on the various aspects of these that they can appreciate and be grateful for and also give you the opportunity to reflect on your own thoughts and feelings to develop an easier understanding of yourself. 

This worksheet helps you to reflect on positive aspects of yourself and your experiences including strengths and abilities. This worksheet helps you develop a more positive self knowledge about yourself and hence enhance self esteem.

To use this worksheet or template, use the prompts to reflect on meaningful moments of their days and review the changes in their emotions and general outlooks over time. To enhance your own self-knowledge.

This worksheet is easily accessible on the internet. You can download it in the form of a PDF form here

Identifying and Challenging Core Beliefs

Identifying and challenging core beliefs worksheets is a great source of discovering and identifying the firmly held beliefs that lead to specific behaviours and thoughts. 

This worksheet explains what core beliefs are and allows you to experience the process of how core beliefs affect your behavior by giving an example of applying  core-beliefs as briefcases that we carry with us in specific scenarios. 

The worksheet then allows you the space to explore more negative core-beliefs and applies to challenge these beliefs with 3 pieces of evidence against it for each core belief. 

This worksheet is easily accessible on the internet. You can download it in the form of a PDF form here.

Assertive Communication Worksheet

Poor self-esteem can impact one’s ability to communicate effectively with others and also bar interpersonal communication with one’s peers because of ineffective skills developed over time. 

It can make it especially hard to express one’s own opinions or even to be able to stand up for one;s self and say no to things that you are uncomfortable with or are against. 

This requires an evaluation of your own communication style and instead replace it with assertive communication style which is considered the most effective style of communication. 

Adopting skills for communicating assertively would not only aid in building strong relationships but it can also promote a shift in the way one thinks about oneself.

The Assertive communication worksheet begins with discussing what assertive communication is and divides the worksheet into two parts. In the first part,  the worksheet explains the various kinds of styles that you might unconsciously be adopting.

For the second part, recall and write down a scenario in which you’ve used assertive communication or might have failed to use assertive communication. 

Below each scenario the worksheet invites you to note how it felt—what emotions did the encounter give rise to and also the behaviour that followed. 

You can access this worksheet here

Reframing Critical Self-Talk Worksheet

This exercise is designed to help you address negative self talk and replace them with healthier and kinder ways to address yourself and your circumstances. 

The worksheet helps individuals to identify the various negative automatic thoughts and underlying beliefs that they have and hold that leads them to engage in negative self talk. 

This challenging negative self-talk is a technique based on cognitive behavioral therapy (CBT), that helps clients discover their deeply held, often unconscious, beliefs, which influence their thoughts, emotions, and behaviour. 

This reframing worksheet gives an explanation of negative self-talk and how you can identify and confront it. The worksheet also provides two main steps that help you understand where these negative self-talk is coming from and what they might look like.

The worksheet works on Increasing your awareness of self-critical talk and subsequently encourages you to take action to soften your self-critical voice and try self-compassionate ways to address yourself. 

You can access this worksheet here


This article provided you with some effective self-esteem activities for adults and also discussed what self-esteem is, it’s importance, and various activities that can be applied for day to day use to build a healthier level of self-esteem.


Ackerman. C. What is Self-Esteem? A Psychologist Explains. PositivePsychology. 18th January 2021. Retrieved on 19th November 2021. https://positivepsychology.com/self-esteem/

Ackerman. C. 18 Self-Esteem Worksheets and Activities for Teens and Adults (+PDFs). Positive Psychology. 31st October 2020. Retrieved on 19th November 2021. https://positivepsychology.com/self-esteem-worksheets/

Frequently asked questions related to “Self esteem activities for adults:

How can self-esteem be improved through worksheets?

Worksheets are a great source of enhancing self-esteem- they help develop skills for communicating assertively, helps build awareness of negative behaviours that impact sense of self, and also help challenge beliefs that hinder one;s sense of self worth. 

How do therapists improve self-esteem?

Therapists play a major role in improving an individual’s self-esteem. They help individuals monitor their negative self-talk, learn mindfulness meditation, and learn how to communicate assertively, develop habits that help grow a sense of compassion towards themselves, and also explore and challenge core beliefs that hinder healthy self esteem. 

How do you build someone’s self-esteem?

There are various ways in which the other person’s self-esteem can be increased.

This can be done by using an individual’s name, asking for their advice, asking for their help, giving them a sincere compliment on any event, and being respectful of their rights and their space. 

What activities build self-esteem?

Some ways which can help boost up self-esteem include making yourself a priority, stop pleasing people, finding yourself, monitoring your self-talk, keeping a gratitude journal, using positive affirmations, and not beating yourself over your mistakes.

How can I make my body feel positive?

You can make your body feel positive by using positive affirmations, getting rid of your scale, stop saying things to yourself that you would not dare to say to your friends, learn to accept compliments, donate things that do not fit into you and confront your negative beliefs.

What was missing from this post which could have made it better?

Leave a Reply

Your email address will not be published.