Human beings are wired to move forward instead of remaining static. Change is a constant in life, and that change can be something you work toward or is forced upon you. Whether you have obstacles to overcome or are unsure how to achieve your dreams, getting to that next level or accomplishment takes much more than just motivation. There is something deeper worth exploring.

In the exercise- and diet-focused culture, we often hear about how your motivation is crucial in achieving your desired outcome (i.e., a healthier, fitter body). Contrary to popular belief, motivation is not static. It ebbs and flows and is different from the answer to whether you will achieve your goal. A more significant, personal component is at play, impacting your motivation and ultimate success. Self-efficacy goes beyond your motivation to define your belief in your ability to achieve your dreams.

self-efficacy is your belief in your ability to Achieve Your Dreams.

Albert Bandura created the psychological concept of self-efficacy through his research at Stanford University in 1977. Bandura studied subjects to evaluate to what degree they believed in their own success. He examined if they felt their goals were achievable and why. In my journey of self-fulfillment, I’ve recently had a “light bulb” moment as I’ve come to understand this concept better and how it impacts my daily life. Just being aware of your level of self-efficacy is a good start. But, let’s learn more about it so you can truly make an impact on your life.

Bandura studied a person’s level of efficacy by considering four components:

• Performance Accomplishments – how your past performance impacts your current thinking.
• Vicarious Experience – “If they can do it, so can I.”
• Verbal Persuasion – social expectation and the suggestion that you can do it.
• Emotional Arousal – how the emotions of fear and stress impact your ability to cope with difficult situations.

If you feel like you don’t believe in yourself enough, the good news is you can improve your level of self-efficacy. Consider the task or goal before you and ask yourself if you genuinely believe this is something you can achieve. What amount of work will you have to put into it? Do you have confidence in the skills needed to accomplish this? If you see this as a weakness or area you want to improve, consider ways to increase your level of self-efficacy. 

How to increase your self-efficacy: 

1. Make a list of accomplishments you are proud of (no matter how big or small).

Keep this list somewhere you can access it often or whenever you need a shot of encouragement. Remind yourself how much work these achievements took, and think about how you felt when you started them. I guarantee there are items on the list that you never thought you could do or assumed would be more difficult than they were. The same is true of your current goal or wish. You have proven, in big ways and small ones, that you can achieve more than you think.

2. Research people who have achieved what you are hoping for or have survived what you are going through. Read their life stories.

I love this technique because it is so easy and effective. You may do it already and not even realize it. When you follow someone on social media or read a news article or book written about someone who achieved a dream, you are proving to yourself that incredible goals can be reached. You are proving the concept of self-efficacy to yourself without even knowing it.

3. Talk to a friend about expectations around your struggle, i.e., working mother stress.

When you let your trusted friends know what you are struggling with or going through, don’t they usually have a similar experience to share with you? I know every time I talk with my girlfriends about a parenting struggle or weight-loss frustration, there is always encouragement and support given back to me in the “I’ve been there, too” type of conversation. It helps us know we are not alone and our problems are solvable.

4. Journal your feelings every day for two weeks and look for self-defeating or negative thoughts.

The first step in changing your thoughts is to first recognize them. By spending just a few minutes a day journaling your feelings, you evaluate your negative thoughts, regulate your emotions, and reflect on why you feel the way you do. This exercise gives you the chance to get enough distance from the issue you are dealing with to determine if your perspective needs to change. Look for ways you allow self-defeating thoughts to impact your view on these challenges. Change your thoughts, change your life.

If you are experiencing high levels of stress, like parental burnout, that is keeping you from going after your dream life, read my article, “How to Defeat Parental Burnout.”

Before you can achieve, you must believe.

In 1969, the New York Mets made an unbelievable post-season run to win the World Series and coined the slogan, “Ya Gotta Believe.” I love this slogan because it is simple and effective. We can accept that we should believe in our dreams, but do we truly understand that we MUST believe in them to make them true?

Developing high levels of self-efficacy can be learned. Self-efficacy is different from self-confidence in that it speaks specifically to your belief. We can have confidence in our ability but still have low self-efficacy because we feel we lack in an area like follow-through. Or there is a limiting belief that no matter how good we are at something, the stars won’t line up to help us make it happen. You can overcome these limiting beliefs by building self-efficacy and learning how to achieve your dreams.

Please comment below with ways you encourage yourself to achieve your dreams. You never know who you might inspire! And remember, “Ya Gotta Believe!”

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