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Last Updated on December 14, 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
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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

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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

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Daniella Whyte

Psychology Researcher

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Last Updated on July 21, 2021

How to Get “I Can’t Do It” Out of Your Vocabulary

How to Get “I Can’t Do It” Out of Your Vocabulary
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When someone says, “I can’t do it” . . . I say to myself, “What do you mean you can’t do it?” Maybe you don’t want to do it, but saying you “can’t” do it is a completely different story.

With the right mindset, positive attitude, and a clear vision of what you want to accomplish, the only thing that is holding you back is yourself.

Can’t is a terrible word and it has to be taken out of your vocabulary.

By saying you can’t do something, you’re already doubting yourself, submitting to defeat, and you’re making that barrier around your life tighter.

So today, right now, we are going to remove this word for good.

From now on there is nothing we can’t do.

“Attitude is Tattoo”

Your attitude is everything; it’s your reason, your why and how, your facial expression, emotions, body language, and potentially the end result. How you approach an opportunity, and the result of it, is solely based on you — not your boss or your co-worker or friend.

If you enter a business meeting with a sour attitude, that negative energy can spread like wildfire. People can also feel it — maybe even taste it. This is not an impression you want to leave.

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Now imagine you enter a business meeting with a positive attitude, that whatever happens in here is going to be your result, in your control, not someone else’s. Of course, we can’t always win, but even if the outcome is negative, your attitude and perception can turn it into a positive. The question is: can you do it?

Of course you can, because there is nothing in this world you can’t do.

It’s much better to be known for your positive attitude — your poise, your energy, the reason why things go so well because you are able to maintain such character. A negative attitude is easy. It’s easy to complain, it’s easy to be mad, and it’s even easier to do nothing to change it.

When I say your “attitude is tattoo”, it sounds permanent. Tattoos can be removed, but that’s not the point. Your attitude is like a tattoo because you wear it. People can see it and sometimes, they will judge you on it. If you maintain a negative attitude, then it is permanent until you change it.

Change your attitude and I guarantee the results change as well.

Believe You Can Do It

Do you know why most people say “can’t” and doubt themselves before trying anything?

It’s our lack of self-confidence and fear on many different levels. The one thing we have to purge from ourselves is fear — fear of bad results, fear of change, fear of denial, fear of loss, the fear that makes us worry and lose sleep. Worrying is the same as going outside with an umbrella, waiting for rain to hit it. Stop worrying and move on.

Confidence is fragile: It builds up slowly, but can shatter like glass. Project your confidence and energy into believing in yourself. This is a very important and groundbreaking step — one that is usually the hardest to take. Start telling yourself you can do something, anything, and you will do it the best to your ability. Remove doubt, remove fear, and stick with positive energy.

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Learn how to boost your confidence: How to Be Confident: 62 Proven Ways to Build Self-Confidence

Embrace Failure

Do not fear failure. Do not run away from it. Face it, learn from it, grow, and take action. Just remember: You will never know success if you have never failed.

Your confidence will bolster after embracing these facts. You will be immune to demoralizing results, and instead you will find ways to fix it, improve upon it, and make it better than before. You will learn to never say “can’t,” and will realize how many more opportunities you can create by removing that one word.

Don’t let one simple and ugly word plague your confidence. You’re better and stronger than that.

Start Making the Change

But to actually start the process of change is very challenging.

Why is that?

Fear? Time? Don’t know how — or where — to start?

It’s hard because what we’re doing is unlearning what we know. We are used to doing things a certain way, and chances are we’ve been doing them for years.

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So here are some ways that I avoid using the word “can’t”, and actually take the steps to put forth the change that I wish to see. I hope you can incorporate these methods into your life.

Write down What You Want to Change

Write it on post-its, notecards, whatever makes you comfortable — something you will always see. I usually write mine on post-its and put them all over the wall behind my monitor so I always see them.

Tell a Friend and Talk About It

Discussing your goals, what you want to change, is very effective when you say it out loud and tell another person other than yourself. It’s almost like saying, hey, I bet I can do it — watch me.

When you fulfill that goal and tell your friend, it feels rewarding and will motivate you to do it again in a different aspect. Who knows? Maybe your friend adopts the same mindset as you.

Stop Yourself from Saying the Forbidden Word

Sometimes,I can’t control myself in public when I’m with friends, so I have to be careful with the words I use so I don’t embarrass or insult anyone.

Treat the word “can’t” as the worst word you can possibly use. Stop yourself from saying it, mid-sentence if you must, and turn your whole perspective around — you can do it, you will do it, and nothing is impossible!

Repetition, Repetition, Repetition

You think this change will be overnight? No way. This is a practice. Something you’re going to be doing for the rest of your life from now until forever.

As I said earlier, you are unlearning what you know. You know how easy it is to say you can’t do something, so by unlearning this easy practice, you’re self-disciplining yourself to live without boundaries.

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Practice this everyday, a little at a time, and before you know it, the word can’t will not be part of your language.

Do Anything That Can Relieve Your Uncertainty

When I catch myself saying I can’t do something or I don’t know something, looking up information on that action or subject, doing research, educating yourself, relieves that uncertainty.

Sometimes, we think we can’t do something because the whole idea of it seems too large. We skip the small steps in our head and only focus on the end.

Before you say you can’t do something, rewind and slow down a little bit. Focus on what the first step is, then the next. Take it a step at a time, and before you know it you will have done something you previously thought you couldn’t do.

Final Thoughts

You know what you must do. The first step is right now. Once you begin this habit, and really start noticing some change, you’ll realize the door to opportunity is everywhere.

The funny thing is: Those doors have always been there. The evil word that we no longer use put a veil over our eyes because that’s how powerful that word is.

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Featured photo credit: Cata via unsplash.com

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