Self-Esteem Activities for Teens

1. Art therapy

Art gives teens a way to show who they are and how they feel without needing to explain. Making art with others can also help them feel seen and accepted.

A 2024 study on art therapy in orphanages found that children aged 12–16 experienced approximately a 60% increase in their self-esteem scores after participating in daily art therapy for four weeks. 

You can set up a table with drawing tools, clay, or collage supplies. Get your teen to make something that expresses how they feel or who they are. If they’re open to it, consider creating art beside them or discussing what you’ve each created.

3. Music therapy

Playing or writing music helps teens express emotions, connect with others, and take pride in what they create. It also helps them discover who they are and feel more sure of themselves.

In a 2025 study, girls aged 10–14 experienced higher self-esteem after undergoing music therapy. This study shows how music can help teens feel seen, capable, and emotionally connected.

Encourage your teen to write a simple song or make music with instruments or apps. If they enjoy it, suggest recording it or playing it for the family to make them feel supported.

4. High-intensity interval training (HIIT)

A recent study from 2025 found that a group of teenagers who engaged in short bursts of very intense exercise, known as HIIT (High-Intensity Interval Training), for 8 weeks experienced an increase in their self-esteem scores of approximately 5.6%. This suggests that HIIT might be a particularly helpful type of exercise for boosting how positively teenagers feel about themselves.

5. Dance interventions

Dancing lifts one’s mood and provides a fun way to express one’s self. It can also help one feel more at home in their bodies.

A 2025 study examined the impact of a 16-week dance program on children who live apart from one or both parents. They found that after the program, these children showed a meaningful improvement in how good they felt about themselves. On average, their self-esteem scores went up by about 13%.

Engaging in dance can be a helpful and positive way to support the emotional well-being and self-confidence of your child. Encourage your teen to dance to a favorite song or try a short video workout. Praise their effort, not their steps—what matters is how they feel while moving.

6. Online mindfulness-based self-esteem program

Mindfulness can help teens slow down, notice their feelings, and treat themselves with kindness. These programs often help reduce harsh self-talk.

A 2024 study in Thailand found that teens who underwent an online mindfulness program experienced a steady increase in self-esteem after 4 weeks, 8 weeks, and again three months later.

These results highlight how small, consistent moments of mindfulness can support long-term emotional growth.

Suggest a short mindfulness video or app session. Let them know it’s not about “clearing the mind,” but just noticing thoughts and letting them pass.

7. School-based yoga & tai chi

Yoga and tai chi at school give teens a calm way to move and clear their minds. These gentle exercises can help with stress and self-image.

A 2024 school yoga study found that yoga helped students feel better about themselves. A 2025 pilot yoga study also found that teens who participated in school yoga showed increased confidence and better self-esteem.

Ask if their school offers these classes. If not, try a short beginner video together to see if they like it.

8. Self-affirmation writing

A 2024 study in the United States examined how different writing exercises could affect teenagers’ self-esteem as they moved into high school. Teens who wrote about their values or identity were more likely to maintain higher self-esteem throughout their first year of high school.