What is self-esteem?
Self-esteem is defined as the confidence and satisfaction you have in
yourself. It means you mostly feel good about yourself, like yourself,
believe in yourself, and know what you do well.
How can we spot self-esteem?
People with self-esteem:
▪ feel proud and confident of what they can do
▪ see the good things in themselves
▪ believe in themselves, even though they fail sometimes
▪ accept themselves, even when they make mistakes
On the contrary, people with low self-esteem:
▪ don’t think they are good as the others
▪ don’t feel liked or accepted by others
▪ struggle to see the good things in themselves
▪ tend to give up easily and are hard on themselves
What do you understand about self-esteem?
Activity: This is Me
Let us get to know you! In the space below, draw and decorate however you
like. This drawing will be a representation of YOU.
After drawing a representation of you, describe your drawing in the third
person.
Example: This is Jordan. Jordan is ______. Jordan loves to ______. She also
enjoys _____”
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
My Core Beliefs
Core beliefs are the very essence of how we see ourselves, other people, and the
world. These are absolute truths that we hold deep down. Essentially, our core
beliefs determine how we see and interpret ourselves and everything around
us. They can either be positive or negative.
Activity Part 1: Identifying My Core Beliefs
Let us start with ourselves and get to know our personal core beliefs. Take a moment
and reflect. How would you describe yourself? You can use the previous exercise as a
reference but this time, write them down using ‘I’ statements. The ones in the first
row are examples.
I am kind. I always help other I am lazy. I always tend to I am an artist. I like to
people when they are in need procrastinate when I have express myself through art.
things to do.
Activity Part 2: Identifying My Core Beliefs
From the listed core beliefs about yourself, classify each one as positive or
negative and write them under the corresponding table
POSITIVE NEGATIVE
POSITIVE NEGATIVE
Challenging Negative
Core Beliefs about Yourself
Low self-esteem often begins with negative life experiences. These negative
experiences influence how we see ourselves, and affect how we behave.
How do we challenge negative core beliefs?
Awareness
When we are aware of our negative core beliefs, it is easy for us to notice the
patterns, and ultimately, change them.
● What type of thoughts do you have (e.g, positive thoughts or negative
thoughts)?
● Are these thoughts often triggered in certain places (e.g. home, school)?
● How often do you have these thoughts?
Understanding the source
Once you are aware of those patterns, consider why you have those thoughts.
● Can you think about a past experience where you felt ashamed or
judged?
● How did those experiences influence your thoughts?
● What causes these types of thoughts?
Challenging these beliefs
When a negative thought crosses your mind, pause and take a moment to
assess its truth. Instead of calling yourself these negative things, think about
three reasons why you aren’t. Explore and look for evidence that contradicts
your negative belief.
Activity: Challenging Negative Core Beliefs about Yourself
Pick out six (6) negative core beliefs you have about yourself based on the
previous exercise so we can explore them.
Challenging Negative Core Beliefs
Negative Core Belief
How does this core
belief make you feel?
Source
Evidence against it 1.
2.
3.
New Core Belief
How does this new
core belief make you
feel?
Challenging Negative Core Beliefs
Negative Core Belief
How does this core
belief make you feel?
Source
Evidence against it 1.
2.
3.
New Core Belief
How does this new
core belief make you
feel?
Challenging Negative Core Beliefs
Negative Core Belief
How does this core
belief make you feel?
Source
Evidence against it 1.
2.
3.
New Core Belief
How does this new
core belief make you
feel?
Challenging Negative Core Beliefs
Negative Core Belief
How does this core
belief make you feel?
Source
Evidence against it 1.
2.
3.
New Core Belief
How does this new
core belief make you
feel?
Challenging Negative Core Beliefs
Negative Core Belief
How does this core
belief make you feel?
Source
Evidence against it 1.
2.
3.
New Core Belief
How does this new
core belief make you
feel?
Challenging Negative Core Beliefs
Negative Core Belief
How does this core
belief make you feel?
Source
Evidence against it 1.
2.
3.
New Core Belief
How does this new
core belief make you
feel?
Activity: Recognizing Personal My Strengths
One effective way of overcoming the negative core beliefs we have about
ourselves is by recognizing our strengths. Knowing our strengths can help
empower us and remind us that we are valuable and that we should appreciate
ourselves more. Here are some guide questions to help you identify your
strengths.
What do you like about yourself? Write the first 3 things that come to mind.
What do you enjoy or love doing? The things we enjoy doing are usually the things we are good at.
What are the top compliments you get from others?
What do your family/friends admire about you?
What challenges have you overcome? What strengths helped you conquer them?
Which fictional character do you resonate with the most? What do you like about them?
What makes you feel satisfied or useful or energized?
What do you learn easily?
Activity: Recognizing Accomplishments
Let's explore your personal achievements. Fill in the boxes with the
accomplishments that best fit the categories.
Something I am most Something I never A time you surprised
proud of: knew I could do but I yourself by
did: overcoming a
challenge:
A challenge I My favorite chore to A time when I
overcame with the do at home: showcased my
help of others: talent/skills:
A time I faced my A challenge that An achievement I will
fears: made me learn a lot: never forget:
Activity: Recognizing My Accomplishments
You deserve a trophy for a job well done! You couldn’t have done all those
accomplishments without believing in yourself. You can decorate the trophy
below as a reminder of your achievements.
Activity: Self-Appreciation Project
Now that you have identified your personal strengths and accomplishments, pick out
at least 6 positive qualities and characteristics you possess based on your previous
answers. Write them down on the blank cards below.
Acts of kindness
Kindness is another way of helping you improve your self-esteem. That
includes being kind to others and to yourself as well. Kindness, no matter how
big or small, is never wasted. In fact, showing kindness to people can also
empower them to replicate your good deeds to other people, which can help
build a more positive community.
How can kindness improve our self-esteem?
It lifts up our mood
Doing acts of kindness creates good feelings. Being kind to others makes you
feel good about yourself and other people.
It’s a way of making a difference
Your actions matter. You’ll never know how much of a difference your
kindness can make in someone’s day.
It helps you focus on the positive
Kindness helps you focus on the good things in life and takes your attention
away from any negativity.
It is a way of connecting with people
Showing kindness to others helps us create deeper connections and stronger
bonds with our friends, family, and significant others. It gives us a chance to
show someone that they mean to us.
Here are some examples:
• Write ‘Thank You’ notes for someone you appreciate
• Do chores for someone
• Care for animals
• Give compliments
• Make a gift for someone
• Spread some cheer
• Volunteer your time
• Take time to listen to a friend
• Donate books to the library
• Make a handwritten card for someone
• Help a friend
• Pick up litter when you see it
• Offer to tidy up the classroom
• Prepare a meal for your family
• Be kind to yourself!
• Recycle old items
• Donate old clothes
• Befriend someone
• Make a gift for someone
• Offer to walk your neighbor’s dog
• Thank a teacher
Journal: Acts of Kindness
Are you up for the Kindness Challenge? For 6 days, do a random act of
kindness for someone (it could be anyone). Note in the journal what you did
for each person and how your experience was.
Date: ______________
Date: ______________
Date: ______________
Date: ______________
Date: ______________
Date: ______________
S.M.A.R.T. Goals
Setting goals can also help you improve your self-esteem. It gives you a sense of purpose and
something to work towards, as well as having the motivation and the means to get there.
The best way to set yourself up for success is by making sure the goals you have are
S.M.A.R.T.
What are S.M.A.R.T. goals?
Activity: S.M.A.R.T. Goals
What is a goal that you’ve been wanting to achieve? Use S.M.A.R.T guide to help you break
down that goal.
What is your goal?
Is it a SMART goal?
☐ Specific
☐ Measurable
☐ Achievable
☐ Realistic
☐ Time-bound
Why is it important?
What possible problems might keep you from achieving your goal?
Goal Date Completion Progress tracker
Use this to break down your goal into small achievable steps. Remember that it is the small,
consistent steps that create big wins!
DATE ACTIONS TAKEN
14-day Self-Esteem Journal
Day 1: I am Grateful
Date: ___________
Journal (Morning): First thing in the morning, make a list of 5 things that you are grateful for
(regardless of how small they are) and beside them, write why you are grateful for each.
Read the list before going to bed and say thank you after each one. For example, I am grateful
for _____ because ________. Thank you.
Journal (Evening): How do I feel about today?
Day 2: The Things I Enjoy
Date: ___________
Journal (Morning): List down 5 things you enjoy doing and why.
Suggestion: You can participate or engage in a 1 hobby/activity you enjoy that you have not
done in a while (e.g. painting, sports, baking) and write your experience in the journal before the
day ends.
Journal (Evening): How do I feel about today?
Day 3: Acts of Kindness
Date: ___________
Journal (Morning): Identify 3 close relationships that you have and indicate why you are
grateful for each person.
Suggestion: Show these people how much they mean to you by doing an act of kindness to
each one.
Journal (Evening): How do I feel about today?
Day 4: My Self-care Plan
Date: ___________
Journal (Morning): Reflect and list down 3 things that help you to feel calm and/or recharged.
Suggestion: Engage in an activity that helps you to feel calm and/or recharged.
Journal (Evening): How do I feel about today?
Day 5: Give and Receive (Compliments)
Date: ___________
Journal (Morning): What are the top 5 compliments you get from other people?
Exercise: Give 5 compliments to 5 people of your choice to show that you appreciate them.
Journal (Evening): How do I feel about today?
Day 6: Self-Love
Date: ___________
Journal (Morning): Take time to reflect, and list down 5 things you love about yourself and why.
Exercise: Express your self-love by creating an art piece that reflects the 5 things you love
about yourself. You can use whatever art materials you like.
Journal (Evening): How do I feel about today?
Day 7: I Love My Body
Date: ___________
Journal (Morning): Our body is something that we often overlook because it is something we’ve
had since the day we were born. Now is the time to recognize them! What are 5 things you love
about your body?
Example: I love my eyes because they have the ability to see beautiful things.
Exercise: Honor your body by doing something good for your body! Perform a physical exercise
of your choice (e.g. yoga, dancing, running) and eat a hearty but healthy meal today.
Journal (Evening): How do I feel about today?
Day 8: Enjoying My Peace
Date: ___________
Journal (Morning): When was the last time you felt peaceful? Write about your experience.
Exercise: Take 10-20 minutes of your morning and before going to bed to participate in
mindfulness practices (e.g. meditation, yoga, writing in a journal)
Journal (Evening): How do I feel about today?
Day 9: Home is Where the Heart is
Date: ___________
Journal (Morning): What are 5 things you love about your home?
Exercise: Show your love for your home by engaging in chores or home responsibilities that you
have been putting off for a while (e.g. decluttering)
Journal (Evening): How do I feel about today?
Day 10: My Failures Help Me Grow
Date: ___________
Journal (Morning): What is a challenge you have faced in the past and how did you overcome
it?
Exercise: Imagine your friend is going through the same thing (failure), how would you comfort
him/her or give advice? Write a letter to your “friend”.
Journal (Evening): How do I feel about today?
Day 11: New Beginnings
Date: ___________
Journal (Morning): What is one goal you want to achieve for this month or next month?
Exercise: Create a S.M.A.R.T goal plan for something you want to achieve in 2023.
Journal (Evening): How do I feel about today?
Day 12: Overcoming My Fears
Date: ___________
Journal (Morning): What is the greatest thing you have overcome? What did you do to
overcome them?
Exercise: Pick out a fear you have always wanted to overcome and do something that involves
them. You don’t have to go all out, you can always start with small steps.
Example: Snakes —- watch a documentary about snakes, visit the zoo.
Journal (Evening): How do I feel about today?
Day 13: Disconnect to Reconnect
Date: ___________
Journal (Morning): What is one thing that you enjoy doing the most that does not involve
gadgets and other electronic devices?
Exercise: Take a day off from gadgets (e.g. phone, TV, computers) and do an outdoor activity
with friends or family.
Journal (Evening): How do I feel about today?
Day 14: Spark My Interest
Date: ___________
Journal (Morning): What are the things you have always wanted to do but haven’t done? What
are the reasons behind it? You can list as many as you like.
Exercise: From your list, pick out 1 activity and try something new today! You’ll never know, it
might be something you will enjoy or spark up your interest.
Journal (Evening): How do I feel about today?
