How to Be More Assertive: Practical Steps to Speak Up with Confidence

I can’t tell you how many times I’ve said “yes” when every part of me wanted to say “no.” Agreeing to extra work, going along with plans I didn’t enjoy, keeping my opinions to myself—just to avoid conflict or disappointing someone. Maybe you’ve done the same.

It feels easier in the moment, but over time it leaves you drained, resentful, and almost invisible in your own life. That’s what happens when excessive kindness to others consistently outweighs kindness to ourselves.

What I’ve learned is this: everyone has the right to express their feelings, needs, and boundaries—and that’s where assertiveness comes in.

Assertiveness isn’t about being rude or aggressive. It’s about speaking with clarity, confidence, and respect—sharing your truth without silencing others. It’s a skill that builds self-esteem, strengthens relationships, and makes difficult conversations a whole lot easier.

So, let’s talk about what being assertive really means and the practical steps you can use to start expressing yourself with confidence today.

What Does It Mean to Be Assertive?

Assertiveness is about standing up for yourself while still respecting the rights of others.

The American Psychological Association defines assertiveness as an adaptive style of communication where people express their feelings and needs directly and respectfully. On a spectrum, it falls between two extremes: passive and aggressive communication. 

• A passive style often means staying quiet, avoiding conflict, or giving too much. For example, you might agree to help a coworker with their project even though you’re already overwhelmed.
• An aggressive, or abrasive, style, on the other hand, means pushing your own needs forward while ignoring or dismissing others—like snapping, “That’s not my job, figure it out yourself.”

Assertive communication finds the balance. It allows you to say, “I’d like to help, but I have deadlines of my own right now. Could we find another way to get this done?” Honest, clear, and respectful.

Why Assertiveness Matters

Being assertive isn’t just about speaking up; it’s about creating healthier interactions while reinforcing your own self-worth.

At its core, assertiveness is rooted in intention and confidence. It reminds you that your voice matters just as much as anyone else’s. Instead of slipping into people-pleasing, you learn to negotiate your perspective and set boundaries without guilt.

Bottling up your true feelings usually leads to frustration, stress, and even burnout. Assertiveness breaks that cycle, reduces resentment, and helps you communicate authentically.

Most importantly, it builds stronger relationships. When you express yourself clearly, others know where you stand—and that mutual respect builds trust. 

How to Be More Assertive: 9 Practical Tips to Help You Become More Confident in Speaking Up for Yourself

Assertiveness isn’t something most of us just wake up knowing how to do. It’s a skill—and like any skill, it gets easier the more you practice. 

The good news? You don’t need to change who you are or overhaul your personality. With a few simple tools, you can start speaking up for yourself in a way that feels natural and respectful.

Here are nine practical actions you can try today to build your confidence and express yourself more openly.

1. Acknowledge Your Rights and Needs

Assertive communication starts with believing your needs matter.

Before you speak up, remind yourself that you have the right to do so. You are allowed to express your opinions, ask for what you need, and say no without guilt. At the same time, respecting your own needs doesn’t mean dismissing someone else’s—it’s about balance.

When you believe in your own right to be heard, it changes how you show up in conversations. Instead of shrinking back or second-guessing yourself, you begin to speak from a place of self-respect.

Example: Instead of thinking “I can’t ask for time off, it’ll upset my boss and I’ll feel uncomfortable,” restructure it as “I can ask for time off, and it’s okay if they say no—I’ll still be okay with that.”

2. Use “I” Statements

Own your perspective—it creates clarity and respect.

When you need to express your feelings, start with “I” instead of pointing fingers. Saying “I feel…” keeps the focus on your perspective and prevents the other person from feeling attacked.

Follow with a brief description of the situation and why it matters to you, then ask for what you need in a respectful way. This approach keeps the conversation open instead of defensive.

Example: Instead of saying “You never listen to what I say,” try “I feel hurt and unheard when I’m sharing something and you keep scrolling on your phone. I’d appreciate it if you could put your phone aside while we talk.”

3. Practice Saying No

Boundaries aren’t selfish—they’re a form of self-care.

Most people struggle with saying no. We worry about sounding rude, letting others down, or coming off as aggressive. But forcing yourself to say yes when you really want to say no only trades your self-esteem and well-being for someone else’s comfort.

Assertiveness gives you permission to set boundaries respectfully. The key is to pause before answering, acknowledge the request, and then give a clear response. Using “I” statements can make your reasoning easier to understand, and if it feels right, you can offer an alternative.

Example: Instead of saying yes to going out with friends the night before your exam, try: “That sounds fun, thanks for asking me, but I have an exam tomorrow and I’m busy. I’ll join you guys next time.”

4. Keep Your Body Language in Check

Your posture and tone often speak louder than your words.

Assertiveness isn’t only about what you say—it’s how you carry yourself. Slouched shoulders, low eye contact, or a quiet voice can make you seem unsure, even if your words are clear.

Lead with confident body language: stand tall with relaxed shoulders, keep steady eye contact, and use a calm, audible tone. If your voice is too loud, you may come across as angry or aggressive; too quiet, and you risk sounding passive.

Avoid nervous habits like fidgeting or leg shaking, which weaken the way you assert yourself. When your body matches your words, your message comes across as both respectful and confident.

Example: Imagine telling a coworker, “I need a little more time to finish this project.” If you say it while avoiding eye contact and mumbling, it may not be taken seriously. But with steady eye contact, an even tone, and relaxed posture, the same words assert confidence without sounding angry.

5. Start Small

Don’t jump into big challenges before practicing in safe spaces.

Practice assertiveness in low-stakes moments where the pressure is minimal. Begin by sharing your opinions with people you’re comfortable around, then gradually progress to team or client discussions at work.

This steady progress helps you gain confidence and prepares you for bigger, more intimidating situations where staying calm and assertive matters most.

Example: If you usually go along with your friends’ restaurant choices, try speaking up the next time: “I’d love to try that new place downtown.” Once you feel comfortable in casual moments like this, it becomes easier to assert yourself in higher-stakes situations.

6. Prepare and Role-Play Being Assertive

The more you practice, the easier it becomes to stand your ground.

The first step in building confidence is preparation. When you rehearse how you’ll respond, you reduce anxiety and make it easier to follow through in the moment.

Begin by identifying a situation where you want to use assertive behavior, then draft what you’d like to say. Visualize yourself handling the conversation calmly and respectfully, and practice speaking the words out loud.

Once you feel comfortable, role-play the scenario with someone you trust. Acting it out makes your response feel natural, and feedback from another person can sharpen both your words and your delivery.

Example: If you need to ask your team lead for a day off, you might write down: “I’ve been feeling under the weather, and it’s affecting my work. I’d appreciate a day off so I can return energized and ready to fulfill my responsibilities.” Practicing this in front of a mirror or with a friend makes it easier to say with confidence.

7. Manage the Stress That Comes With Speaking Up

Calming your body helps you use assertiveness skills more effectively.

Trying to be assertive can stir up a lot of anxiety—your heart races, your hands shake, or your mind goes blank. That doesn’t mean you’re doing it wrong; it means your body is reacting to something new and uncomfortable.

Before tough conversations, try simple grounding techniques to steady yourself. Take a few deep breaths, feel your feet firmly on the ground, or walk slowly around the room to release nervous energy. These small steps calm your nervous system so you can focus on what you want to say.

Example: Imagine you’re about to tell a friend you can’t lend them money. Instead of blurting out “I can’t,” pause first. Take two deep breaths, remind yourself that your needs matter, and then speak clearly: “I wish I could help, but I can’t this time.”

8. Review and Refine After the Conversation

A quick debrief turns practice into progress.

After any tough conversation, take a minute to reflect: What did you say clearly? Where did you hesitate? What will you try differently next time? Writing a one-sentence takeaway (“Next time I’ll be more direct about my timeline”) strengthens your ability to assert yourself effectively in the long run.

Example: After telling a roommate you can’t cover utilities this month, you might note: “I explained my situation honestly, but I’ll state my boundary sooner next time.”

9. Know When to Get Extra Support

Sometimes the most assertive behavior is asking for help.

Even with practice, there may be times when building assertiveness feels too difficult to handle on your own. In those moments, seeking support can make all the difference. That might mean talking it through with a trusted friend or mentor, joining a group where you can practice, or reaching out to a mental health professional for guidance.

In fact, social workers and psychologist commonly provide assertiveness training as part of Dialectical Behavior Therapy (DBT), a tool that helps people strengthen their communication and relationships. Whether in individual or group settings, this kind of support offers a safe space to practice new skills.

Example: If you’ve tried role-playing with friends but still feel stuck speaking up at work, a counselor could help you break down the situation, rehearse responses, and build confidence step by step.

Why Self-Confidence and Assertiveness Can Feel So Hard

Even when you know the steps to being more assertive, putting them into practice can feel like climbing a mountain. That’s because assertiveness isn’t just about communication—it touches on personality, self-worth, emotional intelligence, and sometimes even mental health.  

Here are a few common barriers and the reasons they show up so often. 

Shyness

Shyness isn’t just about being quiet—it’s about feeling exposed when attention is on you. The fear of being judged or saying the “wrong” thing can make staying silent feel safer. But shyness doesn’t mean you lack the ability to be assertive. It simply means your progress may start in smaller, gentler steps, where you can test your voice in safe spaces before speaking up in bigger ones.

People-Pleasing

If you’ve always defined yourself by keeping others happy, saying “no” can feel almost impossible. People-pleasing often comes from genuine kindness, but when it overrides your own needs, it leaves you drained and resentful. Over time, that habit chips away at self-confidence. Remember: assertiveness isn’t about pushing others aside—it’s about creating balance. Boundaries don’t take away your kindness; they make it sustainable.

Social Anxiety

Social anxiety magnifies every fear of rejection or judgment. Even a simple conversation can feel like you’re under a spotlight. For many, the fear isn’t just of what to say—it’s of how the other person will react. But anxiety doesn’t erase your right to speak up; it just makes the first attempts harder. Learning to ground yourself with techniques like deep breaths or pausing before you respond can give you the space to practice assertiveness without being overwhelmed.

Low Self-Esteem

When self-esteem is low, you may doubt your own worth or feel that your needs aren’t as important as everyone else’s. That belief makes it hard to speak up, because you convince yourself that staying silent is “safer.” But low self-esteem doesn’t erase your right to be heard. Every time you assert yourself—even in small, everyday ways—you strengthen your sense of value and remind yourself that your voice matters.

Depression

Depression can make even simple conversations feel exhausting. When your energy is low and your mind feels heavy, asserting your needs may seem impossible. But depression doesn’t mean your feelings are less important—it just makes them harder to express. On the tough days, focus on the smallest steps, like saying “I can’t right now” or asking for a break. Each effort is a way of gently confronting the illness while still honoring your needs.

Highly Sensitive People (HSPs)

If you identify as a Highly Sensitive Person, you experience the world more intensely—sounds, emotions, and conflict all feel magnified. In heated situations, this can make it harder to stay grounded and assert your needs, because your system feels overloaded. The good news is that sensitivity is also a strength. By pacing yourself, taking breaks, and leaning on preparation, you can assert yourself without abandoning your natural empathy.

Attachment Styles

The way we attach to others in relationships can shape how we communicate. Anxiously attached people may hold back from asserting themselves because they’re afraid of rejection. Avoidantly attached people may withdraw completely, convincing themselves it’s easier not to engage. Neither style is “wrong”—they’re learned patterns. Becoming aware of them is the first step toward practicing healthier, more direct communication in relationships.

Personality Tendencies

Your personality type shapes how you approach assertiveness, and certain tendencies can make speaking up feel more challenging. For example, introverts may be afraid to interrupt, Feelers may avoid conflict to protect relationships, Perceivers may struggle to commit for fear of being left out, and Judgers may come across as rigid when trying to protect their best interests.

In the Myers-Briggs framework (MBTI), these traits aren’t flaws—they’re patterns of how you process the world. The key isn’t to change your personality, but to honestly recognize your natural style and learn how to assert yourself in ways that feel authentic.

Passive-Aggressive Patterns

When you don’t feel able to assert yourself directly, frustration can come out sideways—through sarcasm, avoidance, or subtle digs. This passive-aggressive style often develops as a way to avoid open conflict while still expressing anger or resentment.

The problem is, it rarely communicates your true feelings effectively. Instead, it creates confusion, tension, and distance in relationships. Learning to replace passive-aggressive behavior with clear, respectful words takes practice, but it leads to far healthier connections.

Culture and Upbringing

The way we’re raised—and the society we grow up in—shapes how comfortable we feel speaking up. Maybe you grew up in a family where children were expected to “be seen, not heard,” or in a culture where politeness and harmony mattered more than individual opinions. Those early lessons can stay with us, making assertiveness feel unnatural or even wrong.

But it’s important to realize that respecting your roots doesn’t mean silencing yourself. You can honor your culture and your family while still learning to express your needs. Assertiveness doesn’t erase where you come from—it helps you find your voice within it.

Taking the Step Toward Becoming More Assertive

Becoming more assertive isn’t about changing your personality—it’s about learning how to use your natural strengths more effectively. When you recognize your ability to speak with clarity and respect, you stop seeing assertiveness as aggression and start seeing it as confidence.

The truth is, personality plays a big role in how we approach assertiveness. Your beliefs, habits, and even your temperament shape the way you walk into a conversation. That’s why exploring frameworks like the Big Five, the Enneagram, or the MBTI can be so powerful—they help you realize what comes naturally and what you may need to practice to strengthen your communication skills.

Of course, the journey won’t always feel comfortable. You may be afraid to speak up, unsure of how others will react, or tempted to fall back into silence. But each time you pause, take a breath, and choose to express yourself directly, you build courage and self-respect.

Assertiveness doesn’t necessarily mean winning every argument or getting your way. It means giving yourself direct permission to be honest, to set boundaries, and to accept that your voice has value. And that, more than anything, is what creates authentic confidence—in the long run, across both your professional and personal life.