Presence by Amy Cuddy

What Is “Presence”?

In Presence: Bringing Your Boldest Self to Your Biggest Challenges, social psychologist Amy Cuddy explores how we can bring our most confident and authentic selves to situations that matter most—job interviews, presentations, difficult conversations, and performances. Drawing from her viral TED Talk on body language and presence, Cuddy argues that presence is not about pretending to be someone else; it’s about being comfortably and confidently yourself—especially when the stakes are high.

Presence, according to Cuddy, is the state of being fully in the moment, aligned with our values, and confident in our abilities without arrogance. It’s not performance; it’s about being. When we are present, our speech, behavior, and body language reflect our true selves and foster connection, trust, and influence.

Chapter 1: Presenting the Authentic Self

Cuddy begins the book by showing the importance of authenticity in high-pressure situations. Often, we feel we have to perform or project what others expect to see. However, when we do that, we disconnect from our core self, which leads to anxiety, forgetfulness, and lower performance.

Cuddy suggests that people do not need to become more powerful versions of themselves but rather express their true inner strength more clearly. Presence is about aligning our thoughts, emotions, and physical behavior in the moment.

“Presence is the state of being attuned to and able to comfortably express our true thoughts, feelings, values, and potential.”

Key takeaway: When we feel connected to our core values and stop trying to conform to external expectations, we show up with authenticity and power.

Chapter 2: Believing in Your Story

This chapter focuses on self-belief. Cuddy presents research showing how belief in one’s own story—especially under pressure—can dramatically impact performance. In moments like interviews or public speaking, our mind can become flooded with doubt. This mental noise takes us out of the moment and diminishes our presence.

Cuddy offers exercises and real-life examples to illustrate how people can rewrite the stories they tell themselves. People often engage in self-narratives that sabotage their confidence, like “I don’t belong here,” or “I always mess up interviews.” By changing the script to something more empowering, like “I’m prepared,” or “I have something valuable to offer,” individuals can better embody their authentic power.

The chapter also highlights the concept of self-affirmation, which involves reminding yourself of your values and what truly matters. This creates a psychological buffer against stress.

“When we adopt a positive self-story, we are more likely to act in ways that reinforce that story.”

Chapter 3: Stop Preaching, Start Listening

Cuddy explores the power of listening and presence in communication. Often, people are focused on what they want to say rather than truly listening to others. Ironically, trying too hard to impress others leads us to disconnect from the interaction and reduce our presence.

Being present means being attuned to the moment, not obsessing over what to say next or how to look smarter. Cuddy shares that presence is a two-way street. It’s not just about how we feel internally; it’s also how we make others feel when we are truly present.

Active listening and eye contact are emphasized as important behaviors of presence. The key is genuine engagement rather than strategic manipulation.

Chapter 4: I Don’t Deserve to Be Here

One of the most powerful and personal chapters, this section tackles imposter syndrome—the pervasive feeling that we don’t belong or haven’t earned our success. Cuddy shares her own story of surviving a traumatic brain injury in college, which left her questioning her intelligence and self-worth.

Through her recovery and academic journey, she had to confront the fear that she was a fraud. This led her to study the psychological roots of imposter syndrome, which disproportionately affects high achievers.

“The people who are most competent often have the most doubt, while the least competent are often the most confident.”

Cuddy emphasizes that imposter thoughts are normal but not necessarily accurate. The way to combat them is through self-compassion and mental reframing. Rather than striving for perfection, aim for progress. Instead of trying to prove you belong, focus on contributing value.

Chapter 5: How Powerlessness Shackles the Self (and How Power Sets It Free)

Here, Cuddy breaks down the difference between personal power and social power. Social power is about status or dominance over others, whereas personal power is internal—it’s about confidence, control, and presence.

The problem is, when we feel powerless—due to social hierarchy, fear, or self-doubt—we retreat inward. We make ourselves small. Literally, our body contracts: we cross our arms, hunch our shoulders, look down. These nonverbal expressions of powerlessness feed into our thoughts and emotions, creating a vicious cycle.

“Our bodies change our minds, and our minds change our behavior, and our behavior changes our outcomes.”

Cuddy introduces the idea that by changing our posture and body language, we can break the cycle of powerlessness. This sets up the foundation for the next chapter on power posing.

Chapter 6: Slouching, Steepling, and the Language of the Body

Nonverbal communication is not just for others—it influences how we feel about ourselves. Cuddy dives into embodied cognition—the science of how physical movements influence mental states.

She describes how open, expansive postures convey confidence and dominance, while closed, contracted postures signal submission and fear. These postures aren’t just perceived by others—they feed back into our own psyche.

For instance:

• Standing tall with open arms = confidence
• Sitting hunched with crossed arms = insecurity

One fascinating insight is that people who feel powerful tend to naturally use more expansive gestures. But it’s also true that using expansive gestures can make people feel more powerful, even if they don’t start that way.

Chapter 7: Power Posing

This is the chapter where Amy Cuddy’s most famous concept takes center stage: power posing. Based on research conducted with Dana Carney and Andy Yap, Cuddy found that standing in a powerful, expansive posture for two minutes can lead to:

• Increased testosterone (dominance hormone)
• Decreased cortisol (stress hormone)
• Increased feelings of power
• Better performance in stressful situations

The “Wonder Woman” pose—standing tall with hands on hips—is an iconic example. Other power poses include:

• Standing with feet apart and arms raised
• Sitting back with hands behind the head and feet on the desk

The idea is not to fake being powerful, but to use the body to access an already-present inner confidence. Even doing these poses privately (before a job interview or presentation) can help people feel more empowered and less anxious.

“Don’t fake it till you make it. Fake it till you become it.”

Cuddy does acknowledge some criticism and mixed replication results in the scientific community. However, she maintains that subjective feelings of power and performance improvements remain consistent findings.

Chapter 8: Self-Nudging: How Tiny Tweaks Lead to Big Changes

Cuddy encourages readers to make small, deliberate changes in their daily routines and body language to build presence. This concept of “self-nudging” means setting up your environment or behavior to guide yourself toward more confident, present actions.

Examples:

• Standing tall when walking into a room
• Taking a few deep breaths before speaking
• Writing down personal values before an interview

She also introduces the “two-minute rule”—taking just two minutes to engage in power poses or self-affirmation can dramatically shift your mindset. Over time, these small habits create a cumulative effect, leading to greater presence and resilience.

Chapter 9: Surfing the Present: How to Be Present in a Distracted World

In today’s hyperconnected, multitasking culture, being fully present is harder than ever. Cuddy argues that mindfulness and intentionality are key to breaking through distraction.

She shares practical strategies:

• Focus on the breath to calm anxiety
• Use grounding techniques to stay connected to the moment
• Eliminate distractions (phones, noise) in important moments
• Prepare mentally before high-stakes situations

Presence is not a fixed trait; it’s a practice. It takes effort and awareness to consistently show up as your boldest, truest self.

Chapter 10: Fake It Till You Become It

The book concludes with a powerful message: We don’t need to pretend to be something we’re not. Instead, we use tools like body language, mindset shifts, and small behavioral nudges to reconnect with who we really are.

Cuddy reminds us that confidence is not the absence of fear—it’s moving forward despite the fear. By preparing mentally and physically for our big moments, we show up not just more powerfully, but more authentically.

“Presence doesn’t come from pretending to be confident; it comes from believing in your worth and expressing it boldly.”

Final Thoughts: Applying Presence in Everyday Life

Amy Cuddy’s Presence is a practical, research-backed guide for anyone who wants to face life’s challenges with more courage, authenticity, and clarity. Whether it’s walking into a job interview, asking for a raise, or giving a speech, the tools in this book help us overcome self-doubt and embrace personal power.

At its core, presence is about trust—trusting yourself and allowing others to see the real you. Cuddy’s message is simple but profound: You already have the power—you just need to step into it.

Table: Key Concepts from Presence by Amy Cuddy

If you’re looking to level up your confidence and navigate challenging moments with clarity and grace, Presence by Amy Cuddy offers the research, tools, and stories to guide your journey from fear to power.