Buzz
Have you tried starting a new habit, like exercising, only to find yourself repeatedly falling off track? Do you give up when things get challenging? Does the entire process of setting and achieving goals feel overwhelming? You might be struggling with low self-efficacy. But don’t worry—self-efficacy is something you can cultivate over time with dedication and practice.
What exactly does self-efficacy mean?
Self-efficacy refers to confidence, but it goes beyond mere arrogance. It also connects to resilience, and, in a broader sense, to self-discipline and motivation, which are essential for achieving long-term success.
When you have strong self-efficacy, you believe in your ability to succeed, no matter what the challenge is. Even if you're at the start of a long journey, you’re confident you'll reach the end. You view obstacles as mere setbacks rather than insurmountable barriers. When faced with a problem, you trust yourself to find a solution. You simply know you can do it.
These beliefs aren’t innate or the result of luck or miracles. They are built gradually, through consistent practice and learning from your experiences.
How to develop self-efficacy
Central to self-efficacy is the belief that you have control over your actions and that you can influence aspects of your environment. For example, if a snowstorm prevents you from going to the gym, you don’t abandon your exercise routine for the week. Instead, you may adjust your schedule, try a home workout, or remind yourself that missing a day won’t derail your plan and that your long-term goals remain intact.
Here are some of the methods that psychologists suggest for building self-efficacy:
Celebrate your small victories
Past achievements serve as fuel for future success. This is true even for the smallest things like forming habits: if you made it to the gym once, it becomes much easier to return for the second session.
This idea extends to larger undertakings. If you completed a beginner running program and successfully ran a five-kilometer race, that’s a significant achievement. You discovered that you can stick to a plan. You found out that you’re capable of running longer distances than you once believed. You learned how it feels to push through exhaustion and still finish strong. You experienced the true sense of accomplishment that comes with crossing that finish line. And all of this can fuel your motivation when embarking on a new challenge.
When I’m feeling like I haven’t had much success lately, I like to focus on the small wins in the journey. I might not have lifted the 140-pound log at my last strongman event, but I managed 127 pounds in training—something far beyond what I could do when I first started.
Observe others who are doing what you aspire to do
One of the best ways to reflect on your own journey is by witnessing the triumphs of others. Select your role models wisely and pay close attention to those who truly motivate and inspire you.
For some, admiring a world-class athlete is a great source of motivation in the gym. But for others, seeing someone with a similar skill level or experience succeed can be even more inspiring. When your friend breaks their personal deadlift record, you’ll feel the excitement too. Even though you're not the one lifting, you still experience the full range of emotions, from the nerves before the attempt to celebrating their victory.
Surround yourself with individuals who uplift and encourage you.
Believing in yourself doesn't have to be done alone. Just as you can support a gym buddy, they can provide the same encouragement for you. Look for mentors, coaches, and instructors who make you feel invincible. When someone you trust believes in your abilities, you'll begin to believe in yourself too.
Imagine both success and failure in your mind's eye.
When you're striving to stay on course, it's crucial to visualize where that journey will take you. What will it feel like when you achieve your goal? How will you experience that moment when you reach the finish line, lift that targeted weight, or celebrate a year of consistent vegetable-packed meals?
As you plan, consider this—if you're prepared for it—envision moments when things don't go as expected. How will you react if an injury occurs, a vacation derails your routine, or your gym buddy can no longer join you on deadlift day? Your strategy is strong enough to overcome these challenges, but it's helpful to anticipate them in advance. Having a clear plan for how to deal with these setbacks will ensure you're ready to take action when the time comes.
