Self-Efficacy & Believing in Yourself

Self-efficacy is a belief in your ability to succeed in specific situations. It plays a critical role in achieving health and weight loss goals.

High self-efficacy can improve motivation, increase perseverance, and enhance the likelihood of you maintaining new habits.

Low self-efficacy can hinder your progress and make it challenging to stay committed to goals.

In this guide, we explore the concept of self-efficacy, its importance, strategies for enhancing self-efficacy, and practical tips for incorporating these strategies into your daily life.

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What is self-efficacy?

Self-efficacy is a concept introduced by psychologist Albert Bandura, referring to the belief in your capability to execute specific behaviours. It reflects the confidence in your ability to exert control over your own motivation, behaviour, and social environment.

The importance of self-efficacy

Self-efficacy is crucial for several reasons:

  • Motivation. High self-efficacy boosts motivation by fostering a belief in your ability to achieve goals.
  • Persistence. People with high self-efficacy are more likely to persevere through challenges and setbacks.
  • Resilience. High self-efficacy helps you bounce back from failures and continue striving towards your goals.
  • Goal setting. People with high self-efficacy set more challenging and ambitious goals for themselves.

How to improve your self-belief

Set achievable goals

Start with small, manageable goals that are easy to accomplish. Achieving these goals provides you with a sense of accomplishment and builds your confidence.

Example: Instead of aiming to lose 10 pounds in a month, set a goal to lose 2 pounds each week.

Celebrate successes

Recognise and celebrate your achievements, no matter how small. Celebrating successes reinforces positive behaviour and boosts self-efficacy.

Example: Reward yourself with a small treat or a relaxing activity after sticking to your exercise routine for a week.

Learn from setbacks

View setbacks as learning opportunities rather than failures. Analyse what went wrong, adjust your approach, and try again with renewed determination.

Example: If you miss a workout, reflect on why it happened and plan how to avoid similar situations in the future.

Seek social support

Surround yourself with supportive friends, family, or a mentor who encourages and motivates you. Social support can provide the encouragement needed to keep going.

Example: Join a fitness group or find a workout buddy to help keep each other accountable and motivated.

Visualise success

Imagine yourself successfully achieving your goals. Visualisation can improve self-efficacy by creating a positive mindset and reinforcing your belief in your abilities.

Example: Spend a few minutes each day visualising yourself completing a workout and the sense of accomplishment you will feel.

Positive self-talk

Use positive self-talk to reinforce your belief in your abilities. Replace negative thoughts with positive affirmations and encouraging words.

Example: Instead of thinking, “I can’t do this,” tell yourself, “I am capable and strong, and I can achieve my goals.”

Master new skills

Developing new skills related to your goals can boost self-efficacy. As you gain competence and confidence in these skills, your belief in your ability to succeed will increase.

Example: Take a cooking class to learn how to prepare healthy meals, boosting your confidence in making nutritious choices.

Monitor progress

Regularly track your progress towards your goals. Seeing tangible evidence of your efforts and improvements can enhance self-efficacy.

Example: Keep a journal to log your workouts, dietary choices, and any milestones you reach along the way.

Practical strategies for enhancing self-efficacy

Set SMART goals

  • Set SMART goals. Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
  • Break down goals. Divide larger goals into smaller, manageable steps to make them less overwhelming.

Create a supportive environment

  • Seek social support. Engage with a community or support group that shares similar goals.
  • Create a positive environment. Surround yourself with positive influences that encourage and support your efforts.

Develop a positive mindset

  • Use positive affirmations. Create and use positive affirmations to reinforce your belief in your abilities.
  • Practice gratitude. Regularly acknowledge and appreciate your progress and the positive aspects of your journey.

Build resilience

  • Learn from your mistakes. Treat setbacks as opportunities to learn and grow rather than as failures. Try to learn from a mistake so you don’t keep repeating it.
  • Be adaptable. Be flexible and willing to adjust your plans and strategies as needed, being too rigid will set you up for failure.

Examples of improving self-efficacy

Here are some examples of how you can improve self-efficacy for various health and weight loss goals:

Healthy eating

  • Set achievable goals. “I will incorporate one more serving of vegetables into each meal this week.”
  • Celebrate successes. Reward yourself with a new cookbook after successfully eating more vegetables for a month.

Exercise

  • Seek social support. Join a local running club or a fitness community.
  • Visualise success. Spend a few minutes each day imagining yourself completing your workouts and feeling energised.

Stress management

  • Positive self-talk. Replace negative thoughts with affirmations like, “I can manage my stress through healthy coping strategies.”
  • Master new skills. Learn and practise relaxation techniques such as deep breathing, meditation, or yoga.

Hydration

  • Monitor progress. Use a water-tracking app to log your daily water intake and celebrate when you meet your hydration goals.
  • Positive environment. Keep a water bottle with you as a reminder to stay hydrated.

Challenges with self-efficacy and how to overcome them

While self-efficacy can be highly effective, it may also present challenges. Here are some common obstacles and how to overcome them:

  • Challenge: Negative self-talk
    • Solution: Identify and challenge negative thoughts. Replace them with positive affirmations and focus on your progress.
  • Challenge: Lack of motivation
    • Solution: Set small, achievable goals and celebrate your successes. Seek social support to stay motivated.
  • Challenge: Fear of failure
    • Solution: View setbacks as learning opportunities. Reflect on what went wrong and adjust your approach so you are less likely to make the same mistake again.
  • Challenge: Inconsistent effort
    • Solution: Establish routines and habits that make it easier to stay consistent. Use reminders and accountability partners to stay on track.

Incorporate self-efficacy strategies into daily life

To maximise the benefits of self-efficacy strategies, integrate them into your daily routine. Here’s how:

  • Morning routine. Start your day with positive affirmations and visualise your success. Set intentions for the day and review your goals.
  • Work environment. Use positive self-talk and seek support from colleagues. Break down tasks into manageable steps to enhance your confidence and productivity.
  • Evening reflection. Reflect on your accomplishments and identify areas for improvement. Celebrate your successes and plan for the next day.
  • Social interactions. Engage with supportive friends and family. Share your goals and progress, and seek encouragement and feedback.

Final thoughts

Self-efficacy is a powerful determinant of success in your health and weight loss journey.

By believing in your ability to achieve your goals and using strategies to enhance self-efficacy, you can increase your motivation, persistence, and resilience.

Start by setting achievable goals, celebrating your successes, learning from setbacks, and seeking social support. Incorporate positive self-talk, visualisation, and new skill development into your routine to reinforce your belief in your abilities.

With the right approach, you can enhance your self-belief and achieve lasting success in your health and weight loss goals. Begin your journey today and take the first step towards a healthier, more confident you.

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