a morning routine to build confidence
Hey angels, Louise Rumball here—Holistic Wellness Coach and Integrative Health Practitioner. With over 6 million downloads of my therapy, wellness, and healing podcast, I’m constantly asked how to start the day to build confidence in love, life, and dating. It all begins with a nervous system that can sit with limiting beliefs and know they are not true. One of the key answers lies in creating a morning routine that not only supports your biology but also rewires your subconscious mind. By setting yourself up with consistent practices that regulate your nervous system, you can rewire limiting beliefs and cultivate calm, confident energy that lasts all day.
Here’s how to structure your morning to support a balanced body and mind while consistently reinforcing new, confident beliefs.
1. A Consistent Wake Time
Waking up at the same time every day is more than a habit—it’s a signal to your brain and body that you’re in control. A regular wake-up time regulates your circadian rhythm, balancing your hormones and mood. This stability provides the foundation to begin rewiring old patterns and reinforcing new, empowering beliefs. When your schedule is consistent, your energy and emotions stabilize, making it easier to feel grounded and confident throughout the day.
2. Avoid Your Phone (Protect Your Mind)
The moment you wake up is critical for your subconscious mind. By avoiding your phone first thing in the morning, you allow your brain to remain in the theta wave state, where you’re most open to rewiring thoughts and beliefs. This is the perfect time to plant new beliefs about the confident mindset you desire. Checking your phone immediately floods your mind with external stimuli and triggers stress, pushing you into fight-or-flight mode. Instead, engage in a theta wave meditation, visualizing the future confident version of yourself. Remember—your subconscious mind doesn’t know the difference between imagination and reality, so embodying that future state is where the real transformation happens.
3. Get Clear on the Biggest Beliefs Blocking Your Confidence
One of the most powerful steps in building confidence is identifying the specific beliefs that are holding you back so you can actively work on them daily and in your morning routine. These limiting beliefs operate in the background of your subconscious mind and influence your self-image, relationships, and how you approach challenges. To rewire them, you must first understand what they are.
Here are some of the most common beliefs that block confidence:
"I'm not good enough": This belief often stems from early experiences of criticism or comparison and leads to constant self-doubt.
"I don't deserve success": The imposter syndrome belief that can make you feel unworthy of your achievements, holding you back from stepping into your full potential.
"People won’t like me if I’m myself": A fear of rejection that causes you to hold back your true self to gain approval.
"Confidence is for other people, not me": The belief that confidence is something others are born with, leading to feelings of inferiority and comparison.
Once you identify these beliefs, you can begin to challenge and replace them with empowering ones like, "I am worthy of love and success," and "I am enough as I am." The consistent practice of tapping, affirmations, and visualization helps rewire these beliefs over time in a much more powerful way than just thinking new thoughts.
4. Deep Breathing to Activate Calm Confidence
After your meditation or visualization, take five deep, purposeful breaths. Inhale for 4 counts, hold for 7, and exhale for 8. This breathing technique activates the parasympathetic nervous system, calming your body and mind. Deep breathing lowers cortisol and helps you settle into a state of rest and digest. As you breathe, reinforce the belief that you are becoming more confident, grounded, and secure.
5. Morning Exercise to Feel Good About Yourself
Movement is a powerful way to shift your energy and step into confidence. Whether it’s a quick stretch, a workout, or dancing to your favorite song, moving your body resets your emotional state. Exercise releases endorphins, which naturally boost your mood and help you feel great about yourself. Make a commitment to dedicate at least 20 minutes each morning to movement. Afterward, you’ll be in the perfect headspace to add another somatic practice to rewire your belief system.
6. Tapping to Rewire Limiting Beliefs
EFT (Emotional Freedom Technique) tapping is a simple yet powerful tool that directly accesses the subconscious mind. By tapping on specific acupressure points while repeating affirmations, you release the energy of old limiting beliefs and make space for new, empowering ones. This practice combines physical touch with mental reframing, allowing you to clear emotional blockages and rewrite the beliefs that hold you back.
7. Set Your Intention for the Day
Setting an intention each morning acts like a guide for the energy you want to carry throughout the day. Take a moment after your movement or tapping session to decide what kind of day you want to have. Whether it’s "I will show up as my most confident self" or "I am worthy of success," this daily practice shifts your focus from reactive to intentional, which empowers your subconscious to align with your goals.
8. Surround Yourself with Supportive People
The people you surround yourself with directly affect your psychology and biology. Being around supportive, positive people boosts your mental health and builds your self-esteem. Healing happens in community, where you feel seen, heard, and loved. If you don’t already have a community that supports you, find one! Joining a group or community allows your nervous system to relax, knowing that you're safe, supported, and not alone in your journey. When we feel safe in a community, it reduces stress and reinforces self-worth, helping to solidify new confident beliefs.
9. daily decisions to Build a Calm, Confident Biology
These often-overlooked steps are crucial to maintaining a balanced nervous system and calm confidence to:
Hydration: Drinking water first thing in the morning regulates cortisol and supports serotonin production, which stabilizes your mood. Adding minerals like Celtic sea salt or electrolytes can enhance hydration and keep your stress levels in check.
Morning Sunlight: Natural sunlight helps regulate your circadian rhythm, reduces stress, and boosts serotonin. This simple act signals to your body that it’s time to wake up and start the day, preparing you for a calm, confident mindset.
First Meal: A high-protein breakfast (25-30 grams) stabilizes blood sugar levels and prevents cortisol spikes, which can lead to stress. Choose nutrient-dense foods like chia pudding or eggs to fuel your brain and reinforce positive, empowering beliefs throughout the day.
Why This Morning Routine Builds Confidence
Each of these steps is designed to regulate your nervous system, support balanced biology, and create a calm, empowered mindset. By consistently engaging in these practices, you’re actively rewiring your subconscious mind, replacing limiting beliefs with confident, empowering ones. The combination of biological regulation (hydration, sunlight, and movement) and psychological practices (gratitude, deep breathing, and intention setting) helps you feel safe, capable, and worthy.
By committing to this morning routine, you can rewire deep-seated beliefs that keep you stuck in fear or insecurity, cultivating a calm, confident presence that lasts all day. Ready to start? You’ve got this!
Ready to Transform Your Confidence?
If you’re ready to take these practices further and start rewiring your subconscious mind for real confidence, join my free Confidence Queen 7-Day Confidence Challenge. This 7-day journey combines psychology, biology, and energetics and includes a live 90-minute workshop, as well as a 7-day email drip with 7 somatic practices. Expect EFT tapping, breathwork, and visualizations designed to break free from limiting beliefs and step into your most confident self.
The challenge is completely free, and you'll get daily practices delivered right to your inbox. Don’t miss this chance to start your transformation!
Your confident, empowered self is just 7 days away!
Love,
Louise
