Send your self-esteem surging with this workout for a smoother-talking, sassier you. Some may sound odd but, hey, are you going to argue with science?

TONE YOUR: ASSERTIVENESS

THE MOVE: Nod your head. The day before you have to lead a meeting at work or talk to your mum about that tricky issue, lock yourself in a room alone. Practise stating your case while nodding vigorously. You'll be surprised how this prepares you for being clear, firm and coherent. Nodding while thinking or speaking boosts confidence in one's own opinions, says a study from Ohio State University, US.

TONE YOUR: BODY IMAGE

THE MOVE: Write a letter to your thighs. A study from the Arthur G. James Cancer Hospital and Richard J. Solove Research Institute, US, found that when women wrote letters to their breasts after breast-cancer surgery it helped overcome negative emotions about their appearance. Tell a body bit how it cramps your confidence, then have it write back to you, reminding you of its physical (and sexual) power. Burn after reading.

TONE YOUR: COPING SKILLS

THE MOVE: Huddle with your girlfriends. A landmark University of California Los Angeles study found that women have a previously undocumented response to stress: instead of fighting or fleeing, they get together with their friends. Female bonding releases the calming hormone oxytocin. Add a glass or two of rosé and watch your skills for solving life's problems sharpen.

TONE YOUR: POWERS OF PERSUASION

THE MOVE: Walk on the treadmill for 30 minutes listening to your iPod. In an Ohio State University study, psychologists measured 33 people's verbal fluency before and after they walked on a treadmill for 30 minutes - once while listening to music (Vivaldi's The Four Seasons, but it can be any tune) and once without. After the musical workout, people's scores doubled when tested on a list of words.