Nobody feels 100% all the time, and even the most beautiful and successful people have their off days. But if you’re feeling more bad about yourself than good, it’s time to change your routine. Here are five scientifically-backed lifestyle changes that you can make to start feeling and looking your best.

Exercise Regularly

It’s normal to dread exercise, but exercising regularly can play a significant role in helping you look and feel better about yourself. Exercise is a great way to release stress, create time for yourself, and release endorphins.

According to a 2015 study by the University of Turku, people who exercised regularly reported an increased sense of confidence. Exercise can also encourage you to ditch bad habits like poor diet choices, overeating, and being sedentary, and help you build emotional stamina to achieve personal goals.

Use a Daily Supplement

If you’re struggling to eat a balanced diet, taking a daily multivitamin can help you feel more energized throughout the day and reduce the risk of diseases. According to the FDA, the most common types of supplements include calcium, vitamin D, folic acid, and omega-3 fatty acids.

If you’re not sure where to start, try incorporating CBD into your daily routine. According to the experts at Bloom & Oil, a CBD guide and review site, CBD supplements can be used for numerous health benefits and can help improve the symptoms of anxiety, pain, insomnia, and depression.

While the way you choose to ingest CBD depends on your personal preference, the most popular ways to ingest CBD oil are through vaporizers, with an oral spray, via capsules, tinctures, and creams/lotions. If you use prescription medications, ask for your doctor’s advice before ingesting CBD.

Practice Self Care

Setting aside time to care for yourself can remind you that your needs are important. Taking care of your body can boost your self-esteem, make you feel good about yourself, and shows others that you value yourself. According to a recent study, a well-cared-for-body can promote long-term feelings of wellbeing.

There are numerous ways to focus on self-care, many of which involve getting enough sleep, eating a balanced diet, and creating time to relax. If you’re short on time, try dedicating time in the morning to taking care of your skin. According to the men’s skincare experts at Mallama, personal care should be as simple as joyful as possible. Taking a few minutes to wash your face and use all-natural, high-quality skincare products can boost your confidence and leave you glowing.

Give Some Compliments

Getting compliments might seem like the easiest way to boost your confidence, but giving out compliments can actually help you feel better about yourself. Complimenting positive traits in others can help you seem more attractive in the eyes of others while helping you notice the good things about yourself.

“Giving compliments is arguably better than receiving them, just as giving gifts or contributing to charity has benefits to the giver,” according to Professor Nick Haslam, School of Psychological Sciences, University of Melbourne. “By giving compliments you can make interactions more enjoyable, bring out reciprocating warmth from others, and create a favorable impression in their eyes.”

Don’t Self-Sabotage

A study from the National Institutes of Health found that individuals who focused on negative aspects of themselves reported higher levels of self-doubt and lower rates of self-satisfaction. If you notice yourself thinking negative thoughts or making negative comments about yourself, stop and ask yourself why—these types of statements can ultimately make you feel worse about yourself and lower your confidence.

Individuals should identify what is causing them to make negative statements about themselves and eliminate the cause, according to psychologist Jodi De Luca. Self-sabotaging statements may be triggered by a specific environment, person, or situation. Identifying the triggers can help you turn negative self-statements into positive statements or eliminate them completely.

Whether you’re suffering from low self-esteem or having an off day, making simple lifestyle changes can help you look and feel your best.