Self-efficacy, as psychologists understand it, is related to the idea of confidence, but it’s not just being cocky for no reason. It’s a feeling something like determination and related to discipline and motivation.
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.
Here are some of the ways that psychologists say we can build self-efficacy:
Congratulate yourself for small wins
It also applies to bigger projects. If you did a beginner running program and “graduated” by running a 5K race, that’s huge. You learned that you can follow a program. You learned that you can run farther than you ever thought you could. You learned what it feels like to go out for a run when you’re tired, but finish anyway. You learned what that finish-line glow of accomplishment really feels like. And you can harness all of that, all over again, when you start working on a new goal.
The second-best thing to reflecting on your own past experiences is to vicariously experience others’ success. You’ll want to choose your role models carefully; pay attention to who really inspires you.
Seek out people who encourage you
Believing in yourself doesn’t have to be a solo project. Just as you can cheer on a gym buddy, your buddy can cheer you on as well. Also, make an effort to seek out instructors, coaches, and mentors who make you feel unstoppable. If somebody you trust thinks that you can do something, you’ll start to believe it too.
Visualize success (and failure)
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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