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Self-efficacy.
Do you want to master new habits in 2021? Then you might want to learn about self-efficacy.
//A thread//
Do you want to master new habits in 2021? Then you might want to learn about self-efficacy.
//A thread//
What?
Self-efficacy determines how we think about our own abilities and capacities when it comes to achieving our goals.
Example:
We might see ourselves as efficient learners and find ourselves perfectly capable at mastering a subject. This makes us more likely to succeed.
Self-efficacy determines how we think about our own abilities and capacities when it comes to achieving our goals.
Example:
We might see ourselves as efficient learners and find ourselves perfectly capable at mastering a subject. This makes us more likely to succeed.
There a four sources that influence our feelings of self-efficacy:
1. Performance / outcomes
2. Verbal persuasion or encouragement
3. Physiological feedback
4. Vicarious experience or self-modeling
Let's start with number one.
1. Performance / outcomes
2. Verbal persuasion or encouragement
3. Physiological feedback
4. Vicarious experience or self-modeling
Let's start with number one.
Performances/ outcome.
When you have previously been able to perfectly complete a certain task, there is more change you will feel yourself competent in doing the task again in the future. The same goes about failures but in the other direction.
Call it your past successes.
When you have previously been able to perfectly complete a certain task, there is more change you will feel yourself competent in doing the task again in the future. The same goes about failures but in the other direction.
Call it your past successes.
Example?
When you have failed at the performance of an oral exam because of stress and lack of knowledge, then there is a high change your self-efficacy level of oral exams will be lower. You will likely think to fail again in the future.
See how strong this thinking is?
When you have failed at the performance of an oral exam because of stress and lack of knowledge, then there is a high change your self-efficacy level of oral exams will be lower. You will likely think to fail again in the future.
See how strong this thinking is?
Verbal persuasion
Self-efficacy can be positively or negatively influenced by the words of other people. When people are cheering to you, there will be an increase in how competent you perceive yourself in completing the task.
Self-efficacy can be positively or negatively influenced by the words of other people. When people are cheering to you, there will be an increase in how competent you perceive yourself in completing the task.
Example?
Remember that most people perform better during a sport match than during trainings. This is because the encouragement of the crowd makes them believe they can win and can play better than before.
Remember that most people perform better during a sport match than during trainings. This is because the encouragement of the crowd makes them believe they can win and can play better than before.
Physiological feedback
The emotional arousal that you feel when you participate in a task, is also largely going to influence in how you perceive your competence at the task. A positive emotional state might make you feel more confident.
The emotional arousal that you feel when you participate in a task, is also largely going to influence in how you perceive your competence at the task. A positive emotional state might make you feel more confident.
Example?
When we are happy doing a certain task, not only will we be more likely to be focused on the task but we will also think that we do a better job.
Hence we get into a flow state and find it easier to get into a flow state over and over again.
When we are happy doing a certain task, not only will we be more likely to be focused on the task but we will also think that we do a better job.
Hence we get into a flow state and find it easier to get into a flow state over and over again.
Vicarious experiences
People like to watch other people perform. They like to see the example of other people they believe to be masters of their craft.
When they model these people, they will feel more competent because they know they are following a good lead.
People like to watch other people perform. They like to see the example of other people they believe to be masters of their craft.
When they model these people, they will feel more competent because they know they are following a good lead.
Example?
As children we like to model our parents because we see them as highly functioning individuals in this social environment. By copying their behavior, children will feel more confident about their own social behavior.
As children we like to model our parents because we see them as highly functioning individuals in this social environment. By copying their behavior, children will feel more confident about their own social behavior.
How can you impact these 4 domains in 2021?
I will give you an idea on how you can impact these 4 domains. These domains will make you feel more competent, hence make you participate more easily in these tasks.
I will give you an idea on how you can impact these 4 domains. These domains will make you feel more competent, hence make you participate more easily in these tasks.
1. Make the task really easy in the beginning.
Then you will get a quick success first.
Slowly you increase the difficulty level, so you keep challenging yourself.
But you keep it low enough so you still have positive outcomes.
Then you will get a quick success first.
Slowly you increase the difficulty level, so you keep challenging yourself.
But you keep it low enough so you still have positive outcomes.
2. Surround yourself with supporters.
You want to surround yourself with people that support you in your pursuit. You want to have people you can trust in telling your plans. You want to have people that give you honest feedback.
Don't be surrounded by negative people.
You want to surround yourself with people that support you in your pursuit. You want to have people you can trust in telling your plans. You want to have people that give you honest feedback.
Don't be surrounded by negative people.
3. Focus on doing things that make you happy.
Do the things that you generally like. Find ways on how to be happy while doing a task that might not seem fun at first.
Two reasons:
1. You will get into a flow.
2. You will be more likely to finish the task.
Do the things that you generally like. Find ways on how to be happy while doing a task that might not seem fun at first.
Two reasons:
1. You will get into a flow.
2. You will be more likely to finish the task.
4. Surround yourself with winners.
Follow people that inspire you and then you should imitate what they are doing.
Sooner or later you will be able to identify yourself with them. You will get at the same level with them.
Follow people that inspire you and then you should imitate what they are doing.
Sooner or later you will be able to identify yourself with them. You will get at the same level with them.
So quick recap to increase your level of self-efficacy:
1. Focus on little wins.
2. Surround yourself with supporters.
3. Focus on making tasks fun.
4. Surround yourself with winners.
Soon you will be able to make that new habit feel effortless to you.
1. Focus on little wins.
2. Surround yourself with supporters.
3. Focus on making tasks fun.
4. Surround yourself with winners.
Soon you will be able to make that new habit feel effortless to you.
