If you have low self-efficacy, you may feel like you're lacking in motivation. You might do a workout or two, but you don't see the point in continuing. Your goals seem far away, and what's the point of working on them, anyway? Fortunately, self-efficacy has been studied by psychologists, and there's lots of research on how to build and maintain it.
When you have high self-efficacy, you believe that you can do the thing. Whatever that thing may be. Maybe you’re just getting started on a long journey, but you know you’ll make it to the end. You see the obstacles in your path as speed bumps, not barriers. If you run into a problem, you’ll find a way to solve it. You just know you will. These beliefs aren’t something you’re born with or something you get from luck or miracles. You build them over time, with practice and experience.
With that in mind, here are some of the ways that psychologists say we can build self-efficacy:
Build self-efficacy by congratulating yourself for small wins
Another thing I like to do, especially when I haven’t seen success in something lately, is to look for things I can be proud of in the process. I didn’t lift the 140-pound log at my last strongman meet, but I hit 127 pounds in training, which is a hell of a lot more than I could do when I started. My most recent half-marathon wasn't my best ever, but it was a strong effort over challenging terrain. On a smaller scale, I congratulate myself every damn time I show up to the gym when I almost talked myself out of it. I make a point of saying out loud, or writing in my training journal, or texting my partner, words to the effect of: "I did my workout today and I'm glad I did."
For some people, looking up to a world-class athlete can inspire them in the gym. For others, celebrities and Olympians may feel too far out of reach, and in that case it can be helpful to look at somebody who is closer to you in skill level or experience. When your buddy hits a new deadlift PR, you’ll cheer for them, right? Even though you weren’t the person walking up to the bar, you’ve still experienced a taste of the whole rollercoaster of emotions from being nervous at the attempt to celebrating the success.
Seek out people who encourage you
Visualize success (and failure)
When you’re trying to stay on a path, it helps to know where that path leads. What will it look like to make it to your goal? How will you feel when you cross that finish line, when you lift that goal weight, when you’ve been eating vegetables with your meals for a whole year?
While you’re at it—if you’re ready for this—also imagine scenarios where you’re trying to do the thing and you momentarily can’t. How will you feel if you get injured, if a vacation knocks you off track, or if your gym buddy stops being able to come with you on deadlift day? Your plan is big enough to survive these obstacles, but it will help to think them through ahead of time and plan out how you will handle them. Then, when the time comes, you won’t hesitate to execute your plan.
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