Wakeout pack — 20 exercises

Confidence Booster

Empowering movements with affirmations that celebrate your body and build self-esteem.

standingliving roommorning20 exercises

30-second preview

Reach for this when…

Morning, needs to walk into something hard (interview, presentation) and feel taller.

Why this happens

Body posture and mental state are linked more than they're separate — not in the overclaimed 'power pose changes your testosterone in two minutes' sense, but in the well-replicated finding that postural expansion influences mood, self-perception, and risk tolerance. The mechanism is embodied cognition: the brain reads the body's position as evidence about the current situation, and an expanded, upright posture signals 'not under threat' in ways that downstream affect and cognition respond to. For the moments before a hard thing — interview, presentation, difficult conversation — ten minutes of movement that puts the body in an expanded, rhythmic, upright state primes a measurably different state of mind than ten minutes of scrolling while slumped. This pack stacks chest-openers, standing rotations, and affirmative rhythmic movement designed to produce that shift without feeling performative. It's not a magic fix. It's a small reliable lever on a variable that otherwise drifts. If the goal is broader self-acceptance rather than pre-event prep, try Self Love.

About this routine

Best in the thirty minutes before a specific challenge — interview, pitch, presentation, difficult meeting. Standing, requires a bit of open floor space, no props. Skip if you're in an acute anxiety spiral where vigorous movement worsens the racing; Relieve Anxiety is calmer and better in that case. Not suitable during active dizziness or vertigo. Safe for most adults. Not medical advice and not a substitute for actual preparation — but a useful ten minutes when the preparation is done and the moment is close.

The routine

20 exercises in this pack

Admit Mistakes

Animal confidence

Assertive Passion

Celebrate Others

Change The World

Come Back

14 more in this pack

Unlock the full routine.

The iOS app plays all 20 exercises in order, with audio cues, countdown, and a streak that keeps you honest.

Get the iOS app

Use this pack when you need to…

Built for these moments

Gain Mental Clarity

We will accomplish mental clarity for our users with more intense cardio-focused movements—movements that pump oxygen into the blood. Punching, kicking, jumping, desk pumps, and exercises that require more physical movement.

Why this pack: Confidence-building movements combat sedentary mental fog through dynamic exercises boosting self-esteem while pumping oxygen to brain.

Improve Mood

These are fun packs that are to be done in the places where bad mood may happen, like in the workplace. These packs contain either dancing or pretend activities like punching, kicking, or playing with the office chair. Generally of a more playful nature.

Why this pack: Directly addresses fear of looking silly while building self-esteem through playful movements that transform self-consciousness into joyful expression.

Frequently asked

What people ask about confidence booster

Do power poses and body posture really affect confidence?

Postural expansion affects mood, affect, and self-perception reliably; the larger claims about hormonal changes from brief poses have not replicated well. What holds up is that open, upright posture correlates with and causally influences subjective feelings of power and lower threat perception — through embodied cognition, where the brain treats posture as information. The effect is real but modest, and it combines with rhythm, breath, and movement for a larger pre-event shift than posture alone.

How long before a big event should I do this?

Fifteen to thirty minutes before is the sweet spot. Closer than ten minutes and you're still warm and slightly elevated, which can read as fidgety; further out than forty-five minutes and the state fades. The physiological and psychological effects of movement-based priming peak within the first half hour and decline gradually after. You want to finish with enough time to settle, hydrate, and walk calmly into the room.

Will this help with interview nerves?

It helps with the physical components of nerves — shallow breathing, locked shoulders, racing heart — which is a meaningful slice of interview anxiety. It won't replace preparation or change the interviewer's impression of you. What it reliably does is prevent you from walking in with a collapsed, protective posture that both reflects and reinforces anxiety. Pair it with real prep, a few minutes of slow exhalation, and a glass of water.

What if I have actual anxiety, not just pre-event nerves?

For clinical-level anxiety, use Relieve Anxiety instead — it's calibrated for nervous-system down-regulation rather than activation. This pack is deliberately energizing, which can amplify an already overactivated state and tip someone from nervous into full panic. Chronic or disabling anxiety also warrants real therapeutic support, not a movement pack — therapy and, where indicated, medication do things that breathing and movement don't. Confidence work is useful for situationally normal pre-event stress; it's the wrong tool for something bigger.

How is this different from a regular warm-up?

A warm-up prepares the body for physical activity; this pack prepares the body and mind for a psychological challenge. The movement vocabulary overlaps — both use mobility, activation, and rhythm — but the emphasis here is on postural expansion, confident rhythmic cadence, and movements that reinforce an upright, open body shape. The goal isn't to raise your heart rate for a workout; it's to prime a state you can carry into the room.

Packs built for the same body, a slightly different moment.