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Last Updated on April 22, 2020

You Can If You Think You Can: 4 Ways to Build Self-Efficacy

You Can If You Think You Can: 4 Ways to Build Self-Efficacy

When you face an obstacle or a setback, do you sit back, throw your hands up, and cease to fight for your goals or do you rise to the challenge that has come your way? Are you like the little engine that could constantly telling yourself, “I think I can, I think I can!” or do you allow self-doubt to control you? Do you persevere through difficulty believing that something is better on the other side or do you feel you are incapable of achieving success?

“They are able because they think they are able.” — Virgil

Questions like these are central to our understanding of self-efficacy. Who we become and what we accomplish in life are largely a result of what we choose to believe in regards to our ability.

Pop psychology teaches that belief in one’s self matters. However, it is not just a statement randomly applied in self-help books and pep talks. Psychologist Albert Bandura in his social cognitive theory, defined self-efficacy as the belief a person has in his ability to succeed at a task or to achieve a goal.[1]

Believe in Your Ability

According to Bandura, our attitudes, cognition, beliefs, and abilities are central to the system of the self. This self-system helps to determine how we perceive situations and other people. It also helps us to perceive how we will behave, respond, or react to these different situations. Self-efficacy then is a part of this system in that it is our belief in our abilities to take a certain course of action in order to reach a desired result or goal.

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Since Bandura published his groundbreaking discovery in the form of the paper, Self-Efficacy: Toward a Unifying Theory of Behavioral Change,[2] the subject has become highly studied and used among psychologists and educators as a way to demonstrate its impact on mental states, behavioral process, and even human motivation.

All people have a goal or dream they want to achieve in life, but “easier said than done” as they say. Self-efficacy shows how we are able to achieve these goals.

Make the Effort

Self-efficacy affects behavior choices, motivation, thought patterns, situational responses, choices in behavior, productivity at work or in academics,[3] as well as one’s idea about destiny.

People with a high level of self-efficacy view challenges and problems as opportunities to learn and grow whereas people with a low level of self-efficacy aim to avoid problems. Those with a high level of self-efficacy are confident in their ability to achieve while those with a low level of self-efficacy lack a good deal of confidence, are unsure of themselves, and doubt their abilities.

People with a high level of self-efficacy are more likely to make an effort to complete a project and persist through until it is finalized than those with a low level of self-efficacy. Bandar also believed that self-efficacy has a strong correlation to one’s worldview as well.

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People with a high level of self-efficacy believe that they are in control of their lives and that their own choices and action determine the outcome of their lives. On the other hand, people with a low level of self-efficacy see their lives as outside of their control, in the hands of someone else, or completely uncontrollable by anyone.

While we stop growing physically and over time, some of our beliefs come set in concrete, self-efficacy does not really end. It evolves throughout the various stages of life. Recently in a developmental psychology, we discussed self-efficacy and how it can be developed in our lives. Here are 4 ways we can build our level of self-efficacy for greater achievement:

1. Build One Success on Top of Another

All successful people started out small. Don’t despise the small success, the small achievements or accomplishments. These set the foundation for what is to come next.

Success is not automatic. It begins with the belief that you can be and then taking one small step at a time to get there. Every little task you are faced with, mastery its process, do it to the best of you ability and allow yourself to grow with it no matter how difficult it is.

2. Observe the Endurance and Success of Other People

Watching other people complete a task or reach a goal successfully is an important point of self-efficacy and also serves subtly as a motivator. You’ll think to yourself, “If he can do it, so can I” or “If she can get there from where she was, so can I.”

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Seeing other people’s success through effort raises the belief in ourselves that we too can make an effort to succeed as well.

3. Surround Yourself With People Who Believe You Can Succeed

Social persuasion is powerful. Surround yourself with people who believe you can succeed.

There are some people who will even persuade you to believe that you are capable of succeeding. Sometimes, they come in the form of a parent, a coach, a teacher, a mentor, or even a close friends.

Verbal affirmation from other people can help in overcoming self-doubt and focusing on putting your best foot forward.

4. Work Through Your Own Psychological Responses

Our own responses and reactions to situations are developed largely by unseen psychological processes. Emotional states, stress levels, and moods impact how we view ourselves and what we believe about our abilities.

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By learning how to minimize stress (not by avoiding the situation or challenge) and increase mood to a positive level, you can improve your level of self-efficacy.

“Ability is what gives you the opportunity; belief is what gets you there.” — Apollo

Research has shown that self-efficacy is a much stronger predictor of outcomes in behavior and achievement than other aspects of motivation. My professor in development psychology, Dr. Chad Magnuson said,

“Success is not just a matter of capability, but really a matter of how capable we think we are.”

More Tips About Building Self-Worth

Featured photo credit: Ricardas Brogys via unsplash.com

Reference

[1] Albert Bandura, Stanford University: Self Efficacy
[2] Albert Bandura, Stanford University: Self-Efficacy: Toward a Unifying Theory of Behavioral Change
[3] Teach the Earth: Self-Efficacy: Helping Students Believe in Themselves

More by this author

Daniella Whyte

Psychology Researcher

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Last Updated on July 10, 2020

How to Live Your Best Life Starting Today

How to Live Your Best Life Starting Today

As human beings, one of our deepest-rooted desires is to have a meaningful and happy existence. You’ve probably heard of the saying, “Live your best life.” It’s good advice.

We all want to feel connected to both ourselves and others. We want to feel that we’re part of something important and that we’re making a difference in the world.

We want to look back at our lives and our achievements and be proud. In short, we want what the saying says: to live our best lives.

But what does it really mean to live your best life?

You are a unique individual, so living your best life is exclusive to you. Your best life will reflect your true values. It will be made up of what makes you happy and will be colored by what making a difference means to you.

What Stops You From Living Your Best Life?

While living your best life is all about you, what other people think can have an impact on your quest to live your best life.

Social media, for example, puts us under a lot of pressure. There are specific expectations of what “happy” looks like, and we’re under pressure to conform to what society expects.

For example, we are pressured to look a certain way, wear the “right” clothes, have exciting adventures with eye-catching friends, eat ethical and healthy food, and do charity work.

These are only a few of society’s expectations. It’s a long list.

Social media claims to connect us, but often it can do the opposite.

We can spend so much time worrying about what other people are doing, trying to live the life that society expects of us, that it can be easy to lose track of what makes us happy and what our best life actually looks like.

Start the Journey

What does it look like to live your best life? The following are some practical tips and tools to move from living your current life to living your best life.

1. Be the Best Version of Yourself

To live your best life, you must be the best version of yourself. Don’t try to be something or someone else. Don’t try to be what other people want you to be.

Focus on who you want to be. Play to your strengths and be proud of what makes you different. You are brilliant.

Gretchen Rubin, in her book Happiness Project, created her own commandments. The first one was “Be Gretchen.” This gave her permission to follow her gut feeling and make up her own rules.

For example, she stopped forcing herself to enjoy parties, cocktails, and fashion just because that’s what she thought society expected.

So, inspired by Gretchen, create your own commandment: “Be more YOU,” and remind yourself of this every day, unapologetically.

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2. Observe Yourself

To work out what the best you looks like, you must get to know yourself better. It’s your best life after all – not anyone else’s.

Start to notice how you respond to various situations. What are your habits? What makes you happy? What frustrates you? How do you behave under pressure? What gives you energy? What drains you?

Spend a week simply noticing. Write your observations down so you remember.

3. Identify Your Bad Habits

As part of your observations, start to notice your bad habits. Consider the things that don’t ultimately make you feel good.

Does scrolling mindlessly through Instagram make you happy? For 5 minutes, perhaps, but for longer?

That last glass of wine was delicious, but do you pay the price later?

That chocolate was enjoyable at the moment, but now that the sugar high is over, are you feeling regretful?

Observe yourself first. Then, start to deliberately do more of the things that make you happy and give you energy.

At the same time, work on reducing then eliminating the habits that squander your time, drain your energy, and ultimately don’t make you happy.

Need help conquering your bad habits? Read How to Break Bad Habits Once and For All.

4. Set Intentions

After having thought about what makes you happy and what drains your energy, focus on what living the best life looks like for you.

One of the keys to this is being intentional about it. When you deliberately set intentions, you are more likely to act with purpose and drive.

Setting intentions is different from setting goals. Goals are your list of things you want to achieve. You can set them daily, monthly, yearly, or a combination.

A common practice is to define goals and write them down. This makes them more tangible and makes you more accountable, therefore, making the goals more likely to happen.

The subtle yet important difference between goals and intentions is that when setting intentions, you decide what kind of positive feelings and emotions you are seeking.

For example, “This week, my intention is to approach my admin tasks with gusto in order to complete them more quickly.”

Intentions can be more motivating than goals because if you don’t achieve your goal, it can feel like a failure and can ultimately hold you back.

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If you don’t achieve your intention to approach something in a specific way, you can more easily regroup and have another try.

Write down your intentions every month, week, or day, using whichever time frame works best for you.

For example, “I intend to enjoy going swimming three times this week” or “I intend to assertively build my network in my local area this month.”

Setting intentions gives you something to focus on, and it also helps to manage the feeling of being overwhelmed that often happens when we set ourselves goals.

5. Visualize Living Your Best Life

Visualization can help you to cement your intentions. It involves visualizing how it would feel to live your best life once you achieve it.

It can help you to further establish what you want and allow you to settle into a positive mindset.

To visualize, first choose your focus. Choose a specific intention and how you will feel once it is accomplished. Then, take the time to daydream and allow your imagination to wander.

For example, if your intention is going swimming three times a week, imagine what you will look and feel like:

  • What will you wear?
  • How do you get there?
  • What time of day do you go?
  • How do you feel when you’re in the water?
  • How do you feel afterward?

Ask yourself these little questions and allow yourself to feel the same feelings you would feel if you were currently fulfilling your intention.

10 Ways to Live Your Best Life

Now that you’ve decided and visualized what your best life looks like, let’s look at some more practical steps you can take to achieve it.

1. Focus

Whatever you do, focus. If you swim, swim. If you study, study. Multitasking is a myth. It’s not possible to do more than one thing at a time well. Focused work is the least tiresome and the most productive type of work.

Michael LeBouf, the author of The Millionaire in You, said,

“Winners focus, losers spray.”

2. Take Responsibility for Taking Action

Taking action can feel scary. We fear failure, but we can also fear success. It can be easy to feel too busy to achieve your intentions.

However, you have the choice to take action and live your best life or stay the same. It’s up to you, so take responsibility to take action.

3. Live in the Present

Every day is a new opportunity to live your best life. We so often get stuck because we put things off.

We can think, “When I’ve lost 10 lbs I’ll go swimming,” or “When I feel more confident I’ll look for a new job,” or “When I get my new running shoes I’ll start running.”

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How about starting from where you are? How about using what you already have?

We often put off taking action until we have the newest phone/camera/game/course/book/shoes as if they are the keys to happiness. In the process, we forget about what we already have.

Grab the camera that you have, put on your old running shoes. Go and do something interesting today with what you’ve got. Fancier gadgets, better clothes, or a slimmer body won’t make you better.

Action will.

4. Declutter

This applies to the environment you live in as well as the people you spend time with. Use Marie Kondo’s decluttering method of asking, “Does it bring you joy?”[1]

If your answer is yes, you keep the item. If you hesitate or say no, you donate it or throw it out. Simple.

This also applies to people. If there are people in your life that make you feel bad, drain your energy, and don’t bring you joy, let go of them.

Instead, spend time with the people and activities that give you energy and make you feel good.

5. Relish the Simple Things

When we’re busy, we can forget to appreciate what we have. Take time to focus on the simple things. Even when you’re feeling low, there’s always something to be grateful for.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness.[2] Be deliberate in being grateful for what you do have, rather than resentful of what you don’t.

6. Journaling

Journaling

is simply writing your thoughts down.

According to the University of Rochester Medical Center, writing your thoughts and feelings down on paper not only helps you get your thoughts in order, but it can also help ease symptoms of depression and manage stress and anxiety.[3]

In the chaos of life, it is easy to overthink, feel anxious, or not appreciate what you do have. Journaling can help you manage your thoughts and feelings and productively cope with life.

Be curious and keep learning. Ask more questions and keep pushing yourself to step outside of your comfort zone and learn.

What are you interested in or curious about? Perhaps it’s learning more about where you live, or reading up on a particular topic? Maybe it’s traveling to a new town or country?

According to Dan Pink’s research, learning is a key motivator.[4] Whether you feel like you’ve gotten stuck in a boring routine or you’re stressed by the tasks of daily life, learning something new is a way to step outside yourself and your comfort zone.

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Create a bucket list of all the things you’d like to do and learn and the places you’d like to go to, and start ticking them off.

7. Make Someone’s Day

Being kind to others makes them feel good, and it also releases chemicals in your body that make you feel good. Think about a time you gave someone a gift that they loved. How did you feel?

You don’t have to start giving people gifts to make someone’s day. Think about small, thoughtful gestures: a genuine compliment, opening the door, offering to help someone.

All these things can make a big difference in someone’s day.

8. Look After Your Body

Eat what nourishes you, including plenty of vegetables and fruit and food that’s natural and unprocessed. Drink plenty of water.

Exercise because you like it, not because you’re supposed to go to the gym.

Reject the idea that you have to push yourself really hard at exercise, and instead try out a variety of things – for example, walking the dog, gardening, yoga, swimming, or dancing.

Find what you enjoy. When you enjoy something, you’ll be motivated to do it more.

Get good rest! We’re all different in terms of the amount of sleep that we need. However, most adults need between 7 and 9 hours of sleep.

If you’re not getting that much, then check out healthy sleep tips from the Sleep Foundation.[5]

More tips for staying healthy: Powerful Daily Routine Examples for a Healthy and High-Achieving You.

9. Manage Your Inner Critic

Most people have an inner critic that tells them they are not good enough, that they’re a fraud, and that they are going to be found out.

This happens especially when we step out of our comfort zone and change things. If you are living your best life, your inner critic likes to jeopardize that.

The next time it appears, acknowledge what’s happening and call it out. Whatever it is telling you, list all the reasons it’s wrong.

10. Be Prepared to Change the Plan

You may have set intentions to live your best life. However, life is not linear, nor does it work in lists. You must expect to be flexible and change the plan as life throws things at you.

The end game remains the same: to live your best life. It’s just the route to get there that will inevitably change.

Conclusion

Live each day like it counts, and remember, it’s your choice. Your best life is unique to you. Don’t compare yourself to others – focus on living your best life, and enjoy the learning, exploration, and experiences along the way.

More Tips on How You Can Live Your Best Life

Featured photo credit: Juliana Malta via unsplash.com

Reference

[1] Kon Mari: Tidy your space, transform your life
[2] Harvard Health Publishing: In Praise of Gratitude
[3] University of Rochester Medical Center: Journaling for Mental Health
[4] Daniel H. Pink: Dan Pink on Motivation
[5] Sleep Foundation: Healthy Sleep Tips

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