How has your self-confidence been lately? Do you often catch yourself saying that you can’t do something? The problem is that this type of mindset may be setting you up for failure. Experts point out that your perception of your ability to handle tasks and to solve problems has an enormous impact on your achievements. Everybody knows some people who seem to succeed no matter what problems they encounter. Have you noticed that these kinds of people are usually very confident? The good news is that you too can join the club.
Self-efficacy is defined by Bandura[1] as “the confidence to perform a specific behavior.” Psychologists believe that when you feel confident in your ability to execute a task, you tend to put more effort into it, thus being more likely to have a successful outcome. Also, how you perceive your capabilities affect the way you see possible barriers. This means that your self-confidence has an influence on how difficult you consider an obstacle to be and on your willingness to work around it. Consequently, self-efficacy is believed to be more important than the skill itself.
You may be wondering how this concept applies to you. Most of us have goals that we tend to postpone because we are afraid to try and then fail. In terms of lifestyle behaviors, it may be exercising regularly or making changes in your diet. The truth is that if you don’t believe in your ability to sustain those habits in the long run, the chances are that you won’t even try doing them for a few days. That’s a natural response; no one wants to fail.
To improve your confidence, you must feel that there are workable options, meaning that the first step is to explore the alternatives. For example, let’s say that you would like to increase the amount of fruits and vegetables in your diet, but you are not very fond of veggies. Instead of thinking “I’ll never be able to like vegetables,” a more reasonable approach would be to make a list of possible ways to “hide” the veggies you dislike, such as in soups, stews, juices, or purees. What you want is to have a good selection from which to choose. This will shift your perception from “I can’t” to “Maybe I can do this.”
Setting goals is also an important step to building self-confidence. Achieving a pre-set goal can improve motivation and boost self-belief. However, for this strategy to work, it is vital that you transform your expectations into small, manageable steps. Keep in mind that these should also be realistic and attainable; otherwise, you’ll be sabotaging your own plan. For example, let’s suppose that you want to lose 10 pounds. If you choose to adopt a crazy fad diet in which you can only eat cabbage, chances are that you won’t be able to follow it for very long. Even if you do lose a few pounds during the first days, you will probably regain everything once you return to your normal diet. This approach clearly sets you up for failure, and that’s not what you want. In order to feel confident in your ability to succeed, break down long-term goals (such as weight-loss) into reasonable and sustainable behaviors. Your first question should be “How can I accomplish my goal?” In the previous example, you could choose to alter your dietary habits, for example, eating dessert only during the weekends. That is a good way to start. It is a small step that you can easily accomplish. Once you’ve attained this goal, then you can move on to the next one. Taking baby steps improves your confidence in your ability to deal with more complex goals.
Another way to improve self-efficacy is to focus on your strengths. Make a list of things you do well and other qualities you can use to achieve your behavioral goals. For instance, if you are good with people, you could try having a support group by engaging friends and family members who share similar lifestyle goals. If you praise yourself as a good cook, look for creative ways to make food healthy and tasty. The bottom line is: use your strengths to boost your confidence and achieve your goals.
Some people may find that reading or listening to success stories to which they can relate is inspiring and may help them feel that they too can succeed. No matter which path you choose to follow in order to improve your self-confidence, bear in mind that keeping an optimistic view of the future is essential to your success. Therefore, no more negative self-talk.
References
Bauer, K, et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2011.
Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.