7 NLP Techniques to boost confidence

Neuro-Linguistic Programming (NLP) offers a unique approach to personal development and behaviour change. The practice, which explores the relationships between our thoughts, language, and patterns of behaviour, provides tools that can dramatically enhance self-confidence and performance, even in specific environments like the gym. Here are seven NLP strategies to help boost your confidence and improve your performance in the gym.

1 Set Clear, Achievable Goals

Goal setting is a crucial component of NLP and is especially relevant when trying to build confidence for gym workouts. Specific, measurable, attainable, relevant, and time-bound (SMART) goals can give you a sense of direction and purpose. Achieving these goals can create a sense of accomplishment, further boosting your self-confidence.

2 Practice Visualisation

One of the most potent tools in NLP is visualisation or the practice of creating a mental image of a desired outcome. You can use visualisation to build your confidence by mentally rehearsing your workout routines or picturing yourself achieving your fitness goals. Over time, these mental images can improve your motivation, self-belief, and confidence, leading to better gym performance.

3 Adopt Positive Self-Talk

Our inner dialogue can significantly influence our confidence levels. NLP encourages positive self-talk to replace negative thoughts and beliefs. For instance, instead of saying, "I can't lift this weight," try, "I am progressively getting stronger with each workout." This subtle shift in language can rewire your subconscious mind, leading to enhanced self-confidence.

4 Implement Anchoring

Anchoring is an NLP technique where an individual associates a particular physical touch or gesture with a state of confidence. For instance, clenching your fist or tapping your fingers might be your anchor. Before entering the gym, perform this physical gesture while thinking about a past experience when you felt extremely confident. Over time, this gesture will automatically trigger feelings of confidence, helping you perform better in the gym.

5 Emulate a Role Model

The NLP technique known as "modeling" involves observing and emulating the attitudes, behaviours, and beliefs of someone who exhibits the confidence you aspire to have. This role model could be a professional athlete, personal trainer, or even another gym-goer. By emulating their confident mannerisms, you can start to feel and exhibit the same confidence in the gym.

6 Use Submodalities

In NLP, 'submodalities' refer to the specific properties of our internal thoughts and feelings. By changing these submodalities (e.g., making a mental image brighter, larger, or closer), you can change how you feel about certain experiences or memories. To boost confidence, visualise a past gym accomplishment and enhance its submodalities - make the image bigger, brighter, or more colourful. This practice can heighten the positive feelings associated with the memory, thus boosting confidence.

7 Employ Swish Patterns

A swish pattern is an NLP technique that helps you replace an undesirable state or behaviour with a more desirable one. For instance, if you feel intimidated when you see heavy weights, visualise this scenario (the cue picture). Next, imagine a picture of you confidently lifting those weights (the desired picture). Now, imagine the cue picture and then 'swish' it quickly with the desired picture. Repeat this process several times. This technique can help replace feelings of intimidation with feelings of confidence.


Building confidence, especially in environments like the gym, can be a challenging but rewarding journey. With these seven NLP strategies, you're not just changing behaviours, you're changing underlying thought patterns that lead to long-term confidence and success. Remember, progress may be slow, and that's okay - self-improvement is not a race but a lifelong journey. Stay patient, stay consistent, and watch as you step into a stronger, more confident version of yourself.