20 Self-Esteem Worksheets to Build Confidence and Self-Worth

Do you sometimes feel like you’re not good enough? You’re not alone.  Many people struggle with self-doubt and low self-esteem. These feelings of low self-esteem, often rooted in negative self-perceptions or critical inner thoughts, can hold you back from reaching your full potential.

A study titled “Self-esteem in a broad-spectrum approach for mental health promotion” published in Health Education Research by Mann et al. (2004) emphasizes that low self-esteem is often rooted in negative self-perceptions and critical inner thoughts, which can significantly hinder individuals from reaching their full potential.

Our free printable self-esteem worksheets are designed to help you overcome uncertainty and grow. Download your self-esteem toolkit now and start your journey to a more confident you.

What Are Self-Esteem Worksheets?

Self-esteem worksheets are written or digital activities designed to build healthier self-perception. They aim to help you recognize your good qualities and abilities. These worksheets often include questions, prompts, and exercises.

You might find tasks like listing your strengths or challenging negative self-talk. Some worksheets focus on body image or relationships. Others help with setting goals or practicing self-compassion.

The purpose is to give you a structured way to work on your self-esteem. By doing these activities, you can start to see yourself in a more positive light.

Who can benefit from self-esteem worksheets and exercises?

Self-esteem worksheets are versatile and beneficial across different context including:

• Individuals: These tools help reframe negative self-talk, boost confidence, and build self-worth.
• Coaching Clients: Coaches incorporate them to help clients set goals, overcome barriers, and develop self-awareness.
• Therapy Clients: Often used in cognitive behavioral therapy to challenge limiting beliefs and practice self-compassion.
• Students: Schools use them to enhance emotional development, resilience, and self-awareness.
• Professionals: Useful for combating imposter syndrome and maintaining a positive mindset.
• Parents and Caregivers: Help foster confidence and self-esteem practices in children while modeling positive behaviors.

What are the benefits of using self-esteem worksheets?

• Self-esteem worksheets help reframe negative thought patterns, encouraging self-compassion and reducing self-criticism.
• They boost confidence in various areas of life, such as relationships, work, and social settings, by highlighting and building on personal strengths.
• These tools can improve mental health by alleviating symptoms of anxiety and depression while fostering resilience and stronger coping mechanisms.
• Over time, using these worksheets promotes personal growth, greater happiness, and a deeper sense of self-worth.

5 Self-Esteem Worksheet for Adults

1. Values and Priorities Worksheet

This worksheet helps adults reflect on their core values and assess how aligned their daily actions and priorities are with those values. By identifying what truly matters to them, users can make intentional choices to lead a more fulfilling life.

Download: Values and Priorities

2. Rewriting Negative Beliefs Worksheet

Designed to challenge limiting beliefs, this worksheet guides users through identifying negative thoughts, questioning their validity, and reframing them into empowering affirmations. It’s an effective tool for fostering a more positive mindset.

Download: Rewriting Negative Beliefs

3. Self-Gratitude Journal

This worksheet encourages users to practice self-gratitude by documenting daily accomplishments, positive qualities, and acts of self-care. It’s a simple yet powerful way to boost self-esteem and foster self-appreciation.

Download: Self Gratitude Journal

4. Personal Strengths Map

This exercise helps users explore their strengths across various areas of life, such as work, relationships, and personal growth. By visualizing their strengths, users can gain clarity on their abilities and how to apply them more effectively.

Download: Personal Strengths Map

5. Best Version of Myself Vision Worksheet

This worksheet encourages users to imagine their ideal self, breaking it down into actionable steps across key areas like health, career, relationships, and mindset. It’s perfect for setting a clear vision and creating a roadmap for personal growth.

Download: Best Version of Myself Vision

5 Self-Esteem Worksheets for Teens

1. Strengths Spotlight Worksheet

This exercise encourages teens to identify and reflect on their personal strengths, skills, and past achievements. By acknowledging their capabilities, teens can create a more positive self-image and cultivate a sense of self-worth.

Download: Strengths Spotlight

2. Positive Affirmations Worksheet

This activity helps teens craft and practice affirmations to reframe their thought patterns. By repeating positive statements about themselves, teens can build a foundation for self-compassion and long-term self-esteem improvements.

Download: Positive Affirmations

3. Challenge the Inner Critic Worksheet

This exercise allows teens to identify their inner critic and challenge negative beliefs by reframing them into balanced and constructive thoughts. It fosters healthier self-perception and builds resilience against self-doubt.

Download: Challenge the Inner Critic

4. Self-Celebration Jar Worksheet

This exercise prompts teens to document daily achievements, no matter how small, and store them in a “celebration jar.” Reflecting on these successes helps reinforce self-appreciation and a positive sense of self-worth.

Download: Self-Celebration Jar

5. Who Am I? Identity Map Worksheet

This exercise guides teens in visually mapping their interests, values, and aspirations. By exploring these facets of their identity, teens gain a deeper understanding and appreciation of who they are, fostering self-confidence and clarity.

Download: Who Am I Identity Map

5 Self-Esteem Worksheets for Kids

1. My Superpower Shield

This activity helps kids recognize their unique qualities and strengths by designing a shield that represents them. Each section of the shield allows them to explore their talents, positive experiences, and dreams. By decorating their shields, kids engage their creativity while reflecting on what makes them special.

Download: My Superpower Shield

2. Compliments Caterpillar

This exercise teaches kids how to give and receive compliments in a fun and interactive way. By writing compliments they’ve received and creating one for themselves, kids learn the importance of kindness, both toward others and themselves. The caterpillar design makes the activity engaging and visually rewarding.

Download: Compliments Caterpillar

3. My Brave Moments

This worksheet encourages kids to reflect on times when they were brave, no matter how big or small. By writing about their courageous moments as they climb a mountain, they build confidence and learn to appreciate their inner strength. Reaching the top of the mountain symbolizes their achievements.

Download: My Brave Moments

4. Friendship Flower

This exercise helps kids identify the qualities that make them good friends. By drawing and labeling a flower, they explore the ways they show kindness, empathy, and support in their relationships. Reflecting on how their friends make them feel nurtures gratitude and a positive sense of connection.

Download: Friendship Flower

5. My Daily Sunshine

This activity encourages kids to focus on the positive aspects of their day. By drawing a sun and writing about moments of happiness, kindness, and gratitude, kids develop a habit of noticing and appreciating the good things in their lives. It’s a simple yet effective way to boost their mood and self-esteem.

Download: My Daily Sunshine

5 CBT Self-Esteem Worksheets

1. Thought Record Worksheet

This worksheet helps individuals identify and challenge negative thoughts that impact self-esteem. By analyzing specific situations, users learn to replace self-critical thoughts with balanced and supportive ones, fostering a healthier mindset.

Download: Thought Record Worksheet

2. Automatic Thought Journal

The Automatic Thought Journal guides users in recognizing and reframing automatic negative thoughts. It encourages reflection on how these thoughts affect emotions and actions, empowering individuals to adopt rational and positive perspectives.

Download: Automatic Thought Journal

3. Negative Thought Reframing Worksheet

This worksheet focuses on challenging cognitive distortions and replacing them with realistic, affirming thoughts. By working through guided prompts, users develop strategies to combat limiting beliefs and build self-confidence.

Download: Negative Thought Reframing Worksheet

4. Self-Achievement Log

The Self-Achievement Log helps users reflect on past successes and recognize their abilities. By documenting achievements and the skills used to accomplish them, individuals can strengthen their self-esteem and motivation.

Download: Self Achievement Log

5. Behavior-Thought Connection Worksheet

This worksheet explores how thoughts influence emotions and behaviors. By breaking down real-life situations, users learn to identify triggers, understand their reactions, and make intentional changes to support positive outcomes.

Download: Behavior Thought Connection Worksheet

How to use the worksheets on yourself?

1. Start by picking a quiet time and place to work on your worksheets. This lets you focus without distractions. Be honest in your answers – there’s no right or wrong.
2. Write down your thoughts and feelings as they come to you. Don’t worry about perfect spelling or grammar. The goal is self-reflection, not perfection.
3. Try different types of worksheets to find what works best for you. Some focus on listing your good qualities, while others help you set goals or practice gratitude.
4. Challenge negative self-talk when you notice it. Replace harsh thoughts with kinder ones. For example, instead of “I’m so stupid,” try “I’m learning and growing every day.”

Suggestions For Consistent Progress

• Set a regular time to work on your worksheets. This could be daily, weekly, or whatever fits your schedule. Stick to it as much as you can.
• Keep your completed worksheets in a folder or journal. Look back at them often to see how far you’ve come.
• Share your progress with someone you trust. This could be a friend, family member, or therapist. They can offer support and fresh perspectives.
• Be patient with yourself. Building self-esteem takes time. Celebrate small wins along the way.
• Try pairing your worksheet time with a pleasant activity. This can make it something you look forward to. For example, you could have a cup of tea or listen to your favorite music while you work.

How to use the worksheets in coaching?

Self-esteem worksheets are a powerful coaching tool that can transform your sessions and help clients make real progress. 

Using Worksheets In Coaching Sessions

Start by explaining the purpose of each worksheet to your clients. This helps them engage more fully with the exercises. For children, use colorful and simple designs that make the activities fun. Teens may prefer more mature-looking materials with relatable examples.

Break longer worksheets into smaller chunks to avoid overwhelming clients. You can spread activities across multiple sessions if needed. Encourage clients to write or draw their responses, as this can deepen their insights.

After completing a worksheet, discuss the results together. Ask open-ended questions to explore their thoughts and feelings about the exercise.

Group Coaching Ideas

Self-esteem workshops work well in groups. Start with an icebreaker activity to help everyone feel comfortable. You might ask participants to share one thing they like about themselves.

Use pair or small group coaching exercises to encourage peer support. For example, have partners take turns listing each other’s positive qualities. This helps build confidence through positive feedback from others.

Create a safe space where group members can share their experiences without judgment. Set clear ground rules about respect and confidentiality at the beginning of each session.

Mix up activities to keep energy high. Include some movement-based exercises, like having participants stand in a line and step forward when a positive statement applies to them.

Customizing For Clients

Tailor worksheets to fit your clients’ specific needs and interests. For visual learners, include more diagrams or charts. Auditory learners might benefit from spoken affirmations or guided visualizations.

Adjust the language and examples used in worksheets based on your client’s age, culture, and life experiences. This makes the material more relevant and impactful.

Try combining different techniques. You could mix self-compassion exercises with strengths-spotting activities. Or pair a gratitude journal with positive self-talk practice.

For clients struggling with negative self-talk, create custom sentence completion exercises. Use prompts that challenge their specific negative beliefs and encourage more balanced thinking.

Frequently Asked Questions

What is low self-esteem?

Low self-esteem is when someone has a negative perception of their worth or abilities, often leading to self-doubt, insecurity, and difficulty handling challenges.

What is high self-esteem?

High self-esteem is a positive view of oneself, characterized by confidence, self-respect, and the ability to recognize and value personal strengths and achievements.

How do self-esteem exercises help improve confidence?
They encourage users to focus on their strengths, achievements, and positive attributes, while offering strategies to reframe negative self-talk and develop a healthier mindset.

Can self-esteem exercises and worksheets help with anxiety or depression?

Yes, CBT worksheets are often used in cognitive behavioral therapy to address symptoms of anxiety and depression by challenging unhelpful thought patterns and promoting resilience. However, if anxiety or depression is severe, it’s crucial to seek support from a licensed therapist or counselor to ensure appropriate care and guidance.

How often should I use self-esteem worksheets?

The frequency depends on your goals. Many people use them daily or weekly as part of a personal growth routine or in conjunction with therapy sessions.

Are self-esteem exer suitable for kids?

Absolutely! Our worksheets above are designed specifically for children, helping them build confidence and develop emotional awareness in a fun and engaging way.

Conclusion

Self-esteem worksheets can be powerful tools for your psychological health. They help you build a more positive self-image and boost your confidence.

By using these worksheets regularly, you can develop higher self-esteem and improve your overall well-being.

As you work through the exercises, you’ll gain new insights about yourself. You’ll learn to challenge negative thoughts and replace them with more balanced ones.

This process can lead to a happier life and better relationships with others.

It’s important to approach these worksheets with an open mind. Be honest with yourself as you complete them.

Remember, there are no right or wrong answers – it’s all about your personal growth.

Keep in mind that building self-esteem takes time and effort. Don’t get discouraged if you don’t see immediate results.

Stick with it, and you’ll likely notice positive changes in how you feel about yourself over time.

While high self-esteem is beneficial, balance is key. Aim for a healthy level of self-esteem rather than tipping into narcissism.

The goal is to feel good about yourself while still being aware of areas for improvement.