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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.

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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.

Since Bandura published his groundbreaking discovery in the form of the paper, “Self-Efficacy: Toward a Unifying Theory of Behavioral Change,” 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, 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.

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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. 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.

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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.” Seeing other people 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. 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.

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“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.”

Featured photo credit: Azrul Aziz via unsplash.com

More by this author

Daniella Whyte

Psychology Researcher

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Last Updated on November 18, 2019

How to Prioritize Right in 10 Minutes and Work 10X Faster

How to Prioritize Right in 10 Minutes and Work 10X Faster

Everyone of my team members has a bucketload of tasks that they need to deal with every working day. On top of that, most of their tasks are either creativity tasks or problem solving tasks.

Despite having loads of tasks to handle, our team is able to stay creative and work towards our goals consistently.

How do we manage that?

I’m going to reveal to you how I helped my team get more things done in less time through the power of correct prioritization. A few minutes spent reading this article could literally save you thousands of hours over the long term. So, let’s get started with my method on how to prioritize:

The Scales Method – a productivity method I created several years ago.

How to Prioritize with the Scales Method

    One of our new editors came to me the other day and told me how she was struggling to keep up with the many tasks she needed to handle and the deadlines she constantly needed to stick to.

    At the end of each day, she felt like she had done a lot of things but often failed to come up with creative ideas and to get articles successfully published. From what she told me, it was obvious that she felt overwhelmed and was growing increasingly frustrated about failing to achieve her targets despite putting in extra hours most days.

    After she listened to my advice – and I introduced her to the Scales Method – she immediately experienced a dramatic rise in productivity, which looked like this:

    • She could produce three times more creative ideas for blog articles
    • She could publish all her articles on time
    • And she could finish all her work on time every day (no more overtime!)

    Curious to find out how she did it? Read on for the step-by-step guide:

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    1. Set Aside 10 Minutes for Planning

    When it comes to tackling productivity issues, it makes sense to plan before taking action. However, don’t become so involved in planning that you become trapped in it and never move beyond first base.

    My recommendation is to give yourself a specific time period for planning – but keep it short. Ideally, 10 or 15 minutes. This should be adequate to think about your plan.

    Use this time to:

    • Look at the big picture.
    • Think about the current goal and target that you need/want to achieve.
    • Lay out all the tasks you need to do.

    2. Align Your Tasks with Your Goal

    This is the core component that makes the Scales Method effective.

    It works like this:

    Take a look at all the tasks you’re doing, and review the importance of each of them. Specifically, measure a task’s importance by its cost and benefit.

    By cost, I am referring to the effort needed per task (including time, money and other resources). The benefit is how closely the task can contribute to your goal.

      To make this easier for you, I’ve listed below four combinations that will enable you to quickly and easily determine the priority of each of your tasks:

      Low Cost + High Benefit

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      Do these tasks first because they’re the simple ones to complete, yet help you get closer to your goal.

      Approving artwork created for a sales brochure would likely fit this category. You could easily decide on whether you liked the artwork/layout, but your decision to approve would trigger the production of the leaflet and the subsequent sales benefits of sending it out to potential customers.

      High Cost + High Benefit

      Break the high cost task down into smaller ones. In other words, break the big task into mini ones that take less than an hour to complete. And then re-evaluate these small tasks and set their correct priority level.

      Imagine if you were asked to write a product launch plan for a new diary-free protein powder supplement. Instead of trying to write the plan in one sitting – aim to write the different sections at different times (e.g., spend 30 minutes writing the introduction, one hour writing the body text, and 30 minutes writing the conclusion).

      Low Cost + Low Benefit

      This combination should be your lowest priority. Either give yourself 10-15 minutes to handle this task, or put these kind of tasks in between valuable tasks as a useful break.

      These are probably necessary tasks (e.g., routine tasks like checking emails) but they don’t contribute much towards reaching your desired goal. Keep them way down your priority list.

      High Cost + Low Benefit

      Review if these tasks are really necessary. Think of ways to reduce the cost if you decide that the completion of the task is required.

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      For instance, can any tools or systems help to speed up doing the task? In this category, you’re likely to find things like checking and updating sales contacts spreadsheets. This can be a fiddly and time-consuming thing to do without making mistakes. However, there are plenty of apps out there they can make this process instant and seamless.

      Now, coming back to the editor who I referred to earlier, let’s take a look at her typical daily task list:

        After listening to my advice, she broke down the High cost+ High benefit task into smaller ones. Her tasks then looked like this (in order of priority):

          And for the task about promoting articles to different platforms, after reviewing its benefits, we decided to focus on the most effective platform only – thereby significantly lowering the associated time cost.

          Bonus Tip: Tackling Tasks with Deadlines

          Once you’ve evaluated your tasks, you’ll know the importance of each of them. This will immediately give you a crystal-clear picture on which tasks would help you to achieve more (in terms of achieving your goals). Sometimes, however, you won’t be able to decide every task’s priority because there’ll be deadlines set by external parties such as managers and agencies.

          What to do in these cases?

          Well, I suggest that after considering the importance and values of your current tasks, align the list with the deadlines and adjust the priorities accordingly.

          For example, let’s dip into the editor’s world again.

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          Some of the articles she edited needed to be published by specific dates. The Scales Method allows for this, and in this case, her amended task list would look something like this:

            Hopefully, you can now see how easy it is to evaluate the importance of tasks and how to order them in lists of priority.

            The Scales Method Is Different from Anything Else You’ve Tried

            By adopting the Scales Method, you’ll begin to correctly prioritize your work, and most importantly – boost your productivity by up to 10 times!

            And unlike other methods that don’t really explain how to decide the importance of a task, my method will help you break down each of your tasks into two parts: cost and benefits. My method will also help you to take follow-up action based on different cost and benefits combinations.

            Start right now by spending 10 minutes to evaluate your common daily tasks and how they align with your goal(s). Once you have this information, it’ll be super-easy to put your tasks into a priority list. All that remains, is that you kick off your next working day by following your new list.

            Trust me, once you begin using the Scales Method – you’ll never want to go back to your old ways of working.

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            Featured photo credit: Vector Stock via vectorstock.com

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