Module 4 | Taking Action and Putting It All Together
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Module Video:
A look into self-efficacy
Scroll down for a transcript of this video.
APPRAISING YOURSELF: A LOOK INTO SELF-EFFICACY
It’s also important to think about the appraisals or beliefs that we hold about ourselves. Self-efficacy is the belief we have in our own abilities to face challenges, to strive for goals, and to take charge over the way we experience the world around us.
High self-efficacy is often a good thing to work towards. People with high self-efficacy are typically more motivated to learn new things, gain new experiences, and to tackle difficult challenges when they arise. In contrast, low self-efficacy is often associated with low motivation to try new things, holding negative self-beliefs, and having fewer positive experiences.
In the context of Henry being ghosted by his Binder date, if Henry has high self-efficacy, he will likely acknowledge that this was a bad outcome for him, but then move on while retaining a positive, yet realistic, outlook on his ability to connect with new people for future dates. In terms of appraisals, he may say something to himself like “damn… that hurt, but I’m resilient enough to work through it and move on. Tomorrow is another day.”
On the flip side, if Henry has low self-efficacy, he may likely dwell on how much of a failure he is and then avoid subsequent dating situations… Not really that helpful in the long run if his goal is to find a partner.
BUILDING SELF-EFFICACY: HELPING YOU TO HELP YOURSELF
Here’s a few helpful ways in which we can work towards building our self-efficacy over time.
1. UNDERSTANDING THE PROCESS AND THE GOAL
We’ve all heard various motivational clichés such as, “fall down seven times, stand up eight” or “this is what people think success looks like… this is what success actually looks like.” But there is a certain degree of truth to be taken from these types of statements.
Pursuing a meaningful goal is never easy. We can often fall into the unhelpful trap of thinking about the end goal without paying enough attention to the process or “journey” that precedes it. This journey is filled with many ups and downs, successes and failures. When we think of this this way, a goal is actually something which is built upon failure just as much as it is built upon success… after all, no one’s perfect.
Bad luck, struggles and negative events can be very hard. In times like these, it can be useful to acknowledge how struggles are a normal part of human experience, and an inevitable part of pursuing any goal that is meaningful. Treat it as an opportunity to learn, adapt and move forward towards your goals, and over time you will build resilience to it.
2. SMART GOAL SETTING
A common trap that people fall into when they seek out a goal, whatever it may be, is to define the grand goal, without considering how to approach the smaller goals needed to get there. For instance, let’s say you have a grand goal of becoming fit enough to compete in a triathlon. If you only think about the grand goal, it means that every time you compare your current status to this goal, you evaluate yourself as having failed or not being good enough. Over time, repeated self-evaluations of failure will likely negatively impact your self-efficacy. In contrast, it can be useful to clearly define smaller goals, which build upon each other to help you towards your grand goal. As a general rule of thumb, aim to set SMART goals that are specific, measurable, achievable, realistic and time-specific.
Your goals should be defined in a very specific and measurable way, so you (or anyone else) can objectively determine whether you have or have not reached your goal. For instance, “I want to run 10km in under an hour” is specific and measurable, whereas “I want to get fit” is not.
Your goals should also be achievable and realistic. Setting the bar too high is often not helpful. You want your goal to be challenging, but also fairly close to where you are currently at. For instance, if you currently run 3km once a week, your next goal should not be to run 10km five times a week. Set smaller, achievable increments such as 3.5km once a week, which can then be turned into 2km twice a week, and so on. Also keep in mind how feasible a goal is. If you work an exhausting 14-hour shift on Wednesdays, don’t set your running day on Wednesdays. Set it for a day where you can realistically make the time and are willing to commit to it.
Finally, goals should be time-bound. Set a realistic time frame for achieving each goal. You can always adjust the specifics later on if needed, but having a time frame can be helpful for providing structure for your goals.
