The Psychological Key To Turning Health Goals Into Reality (M)
The key to weight loss, diet change, quitting smoking and more…
Category: Motivation
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The Secret To Building Exercise Habits Most People Forget
There is one thing that you need to develop an exercise habit that sticks that many people inexplicably discount.
There is one thing that you need to develop an exercise habit that sticks that many people inexplicably discount.
Exercise is a difficult habit to pick up.
It is not enough just to set aside a particular period in the day and rely on willpower to follow through.
Part of the reason is that people don’t necessarily start exercising because they enjoy it.
Instead, they start exercising to lose weight or look better.
When the changes are minimal, or not what they had hoped for, then it is easy to give up.
Internal rewards key to exercise habit
Research finds that one key to getting the exercise habit is tapping in to intrinsic rewards.
Intrinsic rewards are things like the pleasure we get from the activity itself.
This could be through socialising with others, the endorphin rush, or something else.
When intrinsic, internal rewards are linked up with a particular, regular slot in the day for exercising, then the habit can flourish in the long term.
Finding the missing key, then, is all about identifying those highly personal intrinsic rewards.
What is it about the exercise that makes you feel good?
If the answer is nothing, then it is time to think about different types of exercise that do make you feel good.
For example, gyms are not for everyone, some people prefer to play sports in teams, others prefer exercising alone.
Some people like rigid goals and structure, others prefer a more free-form approach.
Find your pleasure and the habit is much more likely to stick.
Dr Alison Phillips, who led the research, said:
“If someone doesn’t like to exercise it’s always going to take convincing.
People are more likely to stick with exercise if they don’t have to deliberate about whether or not to do it.
If exercise is not habit, then it’s effortful and takes resources from other things you might also want to be doing.
That’s why people give it up.”
The study was published in the journal Sport, Exercise and Performance Psychology (Phillips et al., 2016).
Self-Efficacy: A Guide To Understanding And Enhancing It
Discover how self-efficacy influences your success and learn practical strategies to boost your confidence and achieve your goals.
Self-efficacy is the belief in your ability to accomplish specific tasks or overcome challenges.
Understanding self-efficacy
Self-efficacy refers to the confidence a person has in their ability to perform actions necessary to achieve desired outcomes.
It is a key component of motivation, influencing how people think, behave, and feel.
First introduced by psychologist Albert Bandura in 1977, self-efficacy is central to his social cognitive theory.
It affects the choices individuals make, the effort they put into tasks, and their resilience in the face of difficulties.
Self-efficacy differs from general self-confidence in its specificity; it relates to belief in one’s ability to perform specific tasks rather than a broad sense of self-worth.
Individuals with high self-efficacy are more likely to embrace challenges, persist in the face of failure, and achieve their goals.
Theoretical foundations
Albert Bandura’s social cognitive theory emphasises the interplay between personal factors, behaviour, and environmental influences.
According to Bandura, self-efficacy beliefs determine how people approach goals and challenges.
There is a strong link between self-efficacy and locus of control.
While self-efficacy focuses on perceived competence, locus of control relates to whether individuals believe outcomes are controlled by their own actions or external forces.
Self-efficacy also intersects with growth mindset theories, which emphasise that abilities can be developed through effort and learning.
Factors influencing self-efficacy
Several key factors shape self-efficacy beliefs.
- Mastery experiences – Successfully completing a task strengthens belief in one’s abilities. Repeated failures, conversely, can lower self-efficacy.
- Vicarious experiences (social modelling) – Observing others succeed can boost self-efficacy, especially when the observer identifies with the model.
- Social persuasion – Encouragement from others can enhance self-efficacy, particularly when delivered by trusted individuals.
- Physiological and emotional states – Managing stress and emotions can influence self-efficacy, as calmness is often associated with confidence.
Additionally, cultural and social contexts play a role.
Societies that value individual achievement may foster different self-efficacy dynamics compared to collectivist cultures, where communal success is prioritised.
Impact of self-efficacy on behaviour
Self-efficacy significantly influences human behaviour and decision-making.
It affects the goals people set, the risks they are willing to take, and how persistently they pursue objectives.
High self-efficacy is linked to proactive behaviour and a willingness to face challenges.
Some key behavioural impacts include:
- Improved decision-making – Confident individuals trust their judgments and are more likely to make sound decisions.
- Increased resilience – Those with strong self-efficacy are more likely to recover from setbacks and maintain motivation.
- Enhanced goal setting – High self-efficacy encourages setting ambitious, achievable goals.
Self-efficacy also affects emotional regulation, allowing individuals to manage stress more effectively when faced with difficulties.
Research shows that people with strong self-efficacy tend to adopt healthier coping mechanisms, further reinforcing positive outcomes.
Measuring self-efficacy
Several scales have been developed to measure self-efficacy.
- The General Self-Efficacy Scale (GSE) assesses overall confidence in handling a variety of situations.
- The New General Self-Efficacy Scale (NGSE) provides an updated measure, offering a broader perspective.
These tools are widely used in research and practical applications to evaluate self-efficacy across different contexts.
Additional context-specific scales are often used to measure self-efficacy in academic performance, workplace productivity, and health management.
Enhancing self-efficacy
Improving self-efficacy requires deliberate strategies that focus on building confidence and skills.
Consider these methods:
- Set realistic goals – Start with small, attainable tasks to build a track record of success.
- Learn from role models – Identify individuals who have achieved similar goals and observe their strategies.
- Seek constructive feedback – Positive reinforcement and specific guidance can strengthen belief in your abilities.
- Manage emotions – Practising mindfulness and stress-reduction techniques helps maintain calm and confidence.
- Visualise success – Mental rehearsal of successful outcomes can boost confidence in real-life situations.
Engaging in self-reflection and recognising past successes can also reinforce positive self-efficacy beliefs.
Building a supportive environment that celebrates progress and encourages persistence is another powerful way to enhance self-efficacy.
Applications of self-efficacy
Self-efficacy has broad applications in various life areas, including education, work, and health.
In educational settings, students with high self-efficacy are more motivated and perform better academically.
Teachers can foster this by providing supportive feedback and encouraging autonomy.
Creating learning environments that allow for trial and error without fear of failure can also boost students’ self-efficacy.
In the workplace, employees with strong self-efficacy are more productive, innovative, and better at problem-solving.
Managers can enhance workplace efficacy by setting clear expectations, recognising achievements, and offering professional development.
Encouraging peer mentoring and collaborative work can further strengthen team-wide self-efficacy.
In health behaviours, individuals with strong self-efficacy are more likely to adopt and maintain healthy habits, such as regular exercise or quitting smoking.
Healthcare providers can improve patient outcomes by educating and empowering them to take control of their health decisions.
Support groups and community health initiatives often leverage self-efficacy principles to foster sustainable behaviour change.
Challenges and criticisms
Despite its benefits, the concept of self-efficacy is not without criticism.
Some researchers argue that it oversimplifies the complexity of human motivation and behaviour.
Others highlight potential drawbacks, such as overconfidence leading to underestimation of risks.
Additionally, cultural differences can influence how self-efficacy is perceived and developed, making it a less universal construct than initially proposed.
Variations in socioeconomic status, gender roles, and educational access also impact the formation and strength of self-efficacy beliefs.
Future directions in self-efficacy research
Research into self-efficacy continues to evolve.
Emerging studies are exploring its relationship with other psychological constructs, such as grit and emotional intelligence.
There is also growing interest in the role of technology, including virtual reality and online learning platforms, in enhancing self-efficacy.
Further exploration into how social media influences self-efficacy, particularly among younger populations, represents a promising area for future investigation.
Future research will likely focus on creating more tailored interventions to boost self-efficacy across diverse populations and contexts.
Longitudinal studies that track self-efficacy changes over time will provide deeper insights into its developmental aspects.
Conclusion
Self-efficacy is a powerful determinant of motivation, behaviour, and success.
Understanding its foundations, influences, and applications can help individuals achieve personal growth and overcome challenges.
By adopting strategies to enhance self-efficacy, people can build the confidence needed to pursue their goals and improve their quality of life.
Investing in self-efficacy is a lifelong endeavour that offers lasting benefits in personal, professional, and social domains.
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Exercise: 12 Proven Ways To Get Moving & Stay Motivated (P)
Ever wondered why some people stay motivated to work out while others struggle? These psychology-backed tips might just hold the key.
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Finding the motivation to exercise consistently can feel like a battle, even for the most determined.
This article reveals 12 psychology-backed strategies that can help you stay motivated to exercise, even when you don’t feel like it.
Whether you’re struggling to get started or finding it hard to keep going, these tips will help you tap into the mental tricks that make all the difference.
From choosing the right type of exercise and working out with similar others to using the power of imagination and the buddy system, these insights will transform the way you approach fitness.
2 Positive Personality Traits That Support Good Mental Health
Both personality traits can be increased with practice.
Both personality traits can be increased with practice.
Working towards long-term goals is a trainable key to good mental health, research finds. People who keep following their dreams are less likely to suffer from depression, anxiety or panic attacks. The other trait that helps people maintain good mental health is being optimistic. Both being optimistic and persistent can be increased with practice. Dr Nur Hani Zainal, the study’s first author, said:“Perseverance cultivates a sense of purposefulness that can create resilience against or decrease current levels of major depressive disorder, generalized anxiety disorder and panic disorder. Looking on the bright side of unfortunate events has the same effect because people feel that life is meaningful, understandable and manageable.”The study included 3,294 people who were surveyed three times over 18 years. Each time they were asked about their goal persistence and positive reappraisals. Along with other questions, they were asked if they agreed with statements like:
- “When I encounter problems, I don’t give up until I solve them.”
- “I can find something positive, even in the worst situations.”
“Our findings suggest that people can improve their mental health by raising or maintaining high levels of tenacity, resilience and optimism. Aspiring toward personal and career goals can make people feel like their lives have meaning. On the other hand, disengaging from striving toward those aims or having a cynical attitude can have high mental health costs.”Self-mastery, which the researchers also measured, was not linked to mental health. Dr Michelle G. Newman, study co-author, said:
“This could have been because the participants, on average, did not show any changes in their use of self-mastery over time. It is possible that self-mastery is a relatively stable part of a person’s character that does not easily change.”Giving up can lead to vicious circle, said Dr Zainal:
“Clinicians can help their clients understand the vicious cycle caused by giving up on professional and personal aspirations. Giving up may offer temporary emotional relief but can increase the risk of setbacks as regret and disappointment set in. Boosting a patient’s optimism and resilience by committing to specific courses of actions to make dreams come to full fruition despite obstacles can generate more positive moods and a sense of purpose.”The study was published in the Journal of Abnormal Psychology (Zainal et al., 2019).
The Simple Reason People Do NOT Learn From Failure (M)
There is a strong belief in the power of failure to teach people — but it is misplaced.
