LONDON — Is there a confidence deficiency spreading among grown adults? According to a new survey, the average adult needs 16 confidence boosters a month in order to feel their best.

The poll of 2,000 British adults reveals the biggest confidence raisers include getting a compliment or general praise, achieving an unexpected goal, and making someone LOL. Wearing their favorite outfit, answering quiz show questions, getting a compliment on their smile, and receiving a friendly smile from a stranger can also give them a lift.

Similarly, exercising, getting a beauty treatment, and having someone ask you for advice – because they see you as an expert or reliable – all have a positive impact on self-esteem as well.

And such occurrences do make a difference, as 83% of those polled say they can make a “bad day good and a good day even better.”

“We all need a lift from time to time, and it’s fascinating to see the range of seemingly simple everyday experiences that can significantly boost our confidence and brighten our day,” says spokesperson Rosemarie Maka, from Philips Sonicare, in a statement. Whether it’s the small act of flashing a friendly smile, sharing a genuine laugh, or simply having the reassurance of fresh breath, these moments that we can often overlook can make our day 20 times better.”

The study also finds that 41% of adults regularly return the favor by sharing a smile with others to boost their moods, while 44% also often compliment other people to help boost their confidence.

Scroll down for a list of the 15 biggest confidence boosters

Forty-six percent feel more confident now than they did 10 years ago – putting this down to being more comfortable with who they are (64%), overcoming challenges (40%), and being more experienced in the workplace (29%). But the nine percent who feel a lot less confident blame their changing looks (57%) and not feeling like they have a spring in their step anymore (40%).

Feeling tired (49%), clothes not fitting properly (40%), and not having the time to care for their appearance (25%) were also among the reasons people feel less confident. To help boost their confidence, people take care of their hair (19%), mind (16%), skin (15%), and teeth (13%).

The study, commissioned by Philips Sonicare and conducted via OnePoll, finds 29% say the decade in which they felt the most confident was in their 20s, followed by 19% who felt most self-assured in their 30s. Sixty-one percent say younger generations are more confident now than they were at the same age.

Respondents (55%) also feel a smile is the most prominent feature in a confident person, followed by posture and stance (43%).

“Let’s face it, a smile can work wonders and make a massive difference to ourselves and others whilst we navigate day-to-day life,” says spokesperson, TV personality, Georgia Toffolo. “To ensure I’m always smiling and feeling my best, I’ve learned to focus on the simple things that can boost my mood and confidence.”

Top 15 Confidence Boosters:

1. Receiving a compliment or general praise
2. Doing something you thought you couldn’t do
3. Making someone laugh out loud
4. Finding clothes which suit or flatter you
5. Getting a friendly smile from a stranger
6. Exercising
7. Knowing the answer to a quiz question
8. Having someone ask for your advice
9. Having freshly brushed teeth
10. Wearing your favorite outfit
11. When someone compliments your smile
12. Getting a beauty or grooming treatment
13. Spraying your favorite perfume or scent
14. Knowing you have fresh breath
15. ‘Bossing it’ at work

South West News Service writer Fran Tuckey contributed to this report.