What is self-efficacy?

  What is self-efficacy?

Self-efficacy refers to an individual’s belief in his or her own ability to successfully perform a certain task or achieve a specific goal. It is a concept developed by psychologist Albert Bandura as part of his theory of social cognition.

According to Bandura, self-efficacy is an important factor in determining how individuals think, feel, and motivate themselves. It affects their level of effort, intensity and resilience to challenges. People with high self-efficacy approach tasks with confidence, see obstacles as surmountable, and are more likely to set ambitious goals.

Conversely, those low in self-efficacy may be more likely to doubt their abilities, avoid challenges, and become discouraged in the face of failure.

Brown haired woman juggling too many items. Example.

Those high in self-efficacy approach tasks with confidence and are more likely to set ambitious goals.

Self-efficacy may vary in specific domains, that is, in different areas of life. For example, a person may have high self-efficacy on academic tasks but low self-efficacy when speaking in public. It is influenced by a variety of factors including past experience, vicarious learning (observing others), social persuasion, and physical and emotional state.

Self-efficacy vs. self-efficacy. confidence

While the two concepts may seem similar, there is a distinct difference between the two. Svetlana Whitener puts it in her Forbes article:

“Self-esteem is a realistic respect for your ability to achieve and thrive in life, and self-efficacy is how you feel about your ability to function in a variety of situations.”

Why self efficacy is important

Increasing self-efficacy can have many benefits as it has a positive impact on motivation, performance and overall health. It is closely linked to learning, academic and career success and has been studied since the 1970s.

A 2020 study that assessed how various factors affected medical student success found self-efficacy to be a significant factor. The study shows that:

“Student self-efficacy influences learning-related emotions and metacognitive learning strategies, which in turn influences students’ academic performance.”

When we have high self-efficacy we develop a deep passion and expertise for our needs and recover from setbacks faster. With low self-efficacy, we often shy away from challenges or follow-ups and tend to focus on our own failures.

Bottom line: High self-efficacy is good for you. So how do you maintain or nurture it?

11 Ways to improve self efficacy

Developing self-efficacy involves a combination of internal and external factors, but it can certainly be done. Here are some strategies to help you build and strengthen your self-efficacy:

1. Set achievable goals

Start with small, achievable goals, gradually increasing the difficulty as you gain confidence. Think couch to 5k instead of couch to marathon (we have a handy blog on goal setting.)

2. Break tasks into smaller steps

When faced with a difficult task, break it down into small, manageable steps. This approach can make the task less overwhelming and help you build confidence as you complete each step.

3. Visualize success

Complete the task successfully and create a mental picture of yourself. While this may sound weird or silly, visualization can boost your confidence and readiness to take on the challenge. As Oprah says, “Anything you can think of, you can create.”

4. Look for positive role models

Observe and learn from others who have succeeded in areas where you want to improve. Seeing others achieve their goals can inspire you and provide valuable insight into the strategies they use.

5. Reflect on past successes

Do you remember when you did that? Remind yourself of your past accomplishments and challenges (maybe even write them down). Stepping back when you’ve succeeded in a difficult situation will reinforce your confidence in your abilities.

6. Good self-talk

Replace self-doubt and negative thoughts with positive and encouraging self-talk. Resist self-limiting beliefs and replace them with empowering statements.

7. Accept failure and learn from it

It’s a setback and a failureNote that in is a natural part of the learning process. Instead of seeing it as a sign of incompetence, see it as an opportunity to learn and improve.

8. Look for constructive feedback

Ask for recommendations from trusted friends, mentors or colleagues. Constructive criticism can help you identify areas of improvement and provide guidance on how to improve.

9. Surround yourself with supportive people

Build a network of supportive individuals who encourage and believe in your potential. Positive social support can boost your confidence and motivation.

10. Take small risks

Challenge yourself with tasks that are slightly outside of your comfort zone. Risks and goals are different. When you successfully handle these challenges, your confidence will grow.

11. Practice resilience

Develop resilience by stepping back from setbacks and adversity. Resilience is closely related to self-sufficiency and can help you maintain confidence in your abilities during difficult times.

Remember that developing self-efficacy is an ongoing process. Be patient with yourself, and celebrate your progress along the way. With consistent effort and positive thinking, you can develop and strengthen your self-efficacy, which will lead to greater success in different areas of your life.