Whether you’re capturing a moment, updating friends, or just expressing yourself, selfies have become a part of everyday life. But what makes a selfie good—and what does psychology reveal about how to take better selfies?
In this post, I’ll explore the science behind selfies, from why we take them to how small changes in lighting, angle, and intent can improve both your photos and how you feel about them. Drawing on research in psychology, aesthetics, and mental health, this guide offers evidence-based tips to help you take better, more authentic selfies—without relying on filters or unrealistic standards.
About the Author:
Dr. Paul Pope is an Associate Professor of Psychology at the University of Birmingham, specialising in digital well-being.
Key Points: How to Take Better Selfies
- Selfies are a modern form of self-expression and visual communication.
- Left-side poses are often more flattering due to emotional expressiveness.
- Natural light and eye-level angles enhance appearance.
- Most people centre their faces in selfies, but composition can make them more engaging.
- Taking selfies is fine—editing them heavily can harm self-esteem.
- Authentic selfie-taking supports better mental health and body image.
What Is a Selfie?
A selfie is a self-portrait photograph—typically snapped with a smartphone or selfie stick—most often shared on social media platforms like Instagram, Snapchat, or TikTok. They’re taken casually and frequently and can include multiple people as long as the selfie-taker is also in the shot. In truth, the average Brit now takes over 450 selfies a year.
Selfies, however, are more than just digital snapshots. While traditional self-portraits (like paintings) are created as art and intended for display and reflection, selfies are fundamentally social. They are a form of visual conversation. Both selfies and self-portraits can be artistic, but understanding the intent of the selfie-taker, the social context of its sharing, and how it reflects their identity is essential for defining a selfie.
Why Do We Take Selfies?
Psychologically, selfies serve many functions beyond appearance. For example:
- 🪞 Self-exploration – Understanding ourselves through reflection.
- ✨ Image control – Managing how we appear to others.
- 🌱 Self-cultivation – Shaping our evolving identity.
- 💬 Communication – Staying socially connected.
- 🏝️ Escapism and agency – Feeling in control or present in a moment.
Interestingly, taking photos—selfies included—can enhance our enjoyment of positive experiences by increasing engagement. But this benefit depends on context. If you’re already fully immersed in something (like dancing at a concert), stopping to take a selfie may interrupt rather than enrich the moment.
Tips from Psychology: How to Take Better Selfies
1. Show Your Left Side
Research finds that people (and artists) often favour their left cheek in portraits. Why? The left side of the face tends to be more expressive, thanks to the brain’s right hemisphere, which is more involved in processing emotion. So, try turning slightly to your left—it might give your selfie more emotional depth.
2. Use Natural Light
Photographers often prefer natural light for its soft, flattering quality that creates a sense of authenticity and connection. In contrast, flash suits dramatic or stylised shots, not everyday selfies.
3. Use Eye-Level Angles for Trust
Studies show people appear most trustworthy when photographed at eye level. High or low angles don’t affect attractiveness but can reduce perceived trustworthiness. For selfies, eye-level shots help you look more genuine and approachable.
4. Use Composition Rules to Enhance Your Selfies
Professional photographers may use the rule of thirds, golden ratio, or eye-centring techniques, but research shows that most people instinctively centre their faces in selfies. That’s okay—these rules are likely learned, not hardwired. Still, experimenting with framing can help your self-portrait photo stand out and look more aesthetically pleasing.
5. Edit Less, Express More
The act of taking a selfie isn’t inherently harmful. Unedited selfies can boost confidence and encourage authenticity. However, studies show that excessive editing and filtering can lead to:
- Increased self-objectification
- Higher appearance anxiety
- Reinforced beauty ideals
- Unhealthy social comparisons
- Lower self-esteem over time
Ultimately, being yourself—unedited—is better for your mental health.
6. Think About the Message
Selfies are part of a visual conversation. So, what do you want to say with yours? Whether your selfie expresses confidence, humour, connection, or calm—intent shapes perception, both yours and your audience’s.
7. Smile Naturally—or Don’t
Genuine or Duchenne smiles (those that engage the mouth and eyes) are rated more attractive and sincere than forced ones. If a real smile doesn’t feel right, a calm, relaxed expression is usually better than a forced grin.
Are Selfies Bad for You?
Not necessarily. While taking a selfie can sometimes make us feel worse due to increased self-focus, sharing that selfie with others often reduces this worsening effect, possibly because we anticipate positive feedback. So, taking selfies alone isn’t harmful and can be a positive act of self-expression. The real risks emerge when we heavily edit images or base our self-worth on likes and comparisons.
Authenticity Matters:
- Natural selfies promote a healthier body image
- Editing creates pressure to meet unrealistic standards
- Encouraging real photos can reduce appearance-related anxiety—especially among teens and young adults
Final Thoughts: Authenticity Over Aesthetics
The best selfies aren’t about perfection. They’re about connection, expression, and self-understanding. With insights from psychology, you can take selfies that reflect not just how you look but also how you feel.
So next time you lift your phone, remember:
Natural lighting, smarter angles, and authenticity beat any filter.
📚 Explore More Psychology Insights
If you found this helpful, check out my other psychology blog posts for more evidence-based tips on well-being, social behaviour, and how the mind shapes everyday life.