My sense of self-efficacy taught me, "I can do it."💪✨
Don't you think "I'm just..."?
At work or at home, do you ever give up saying "I can't do it" or "I don't have talent"?
Actually, the power to think "I might be able to do it!" is called self-efficacy 💡
Psychologist Dr. Bandura has studied important ideas that change lives. Today, I will tell you about it in an easy-to-understand manner 😊
🌱 self-efficacy?
The power to believe that you can do it!
It is a little different from "confidence," * * it is a concrete "feeling of being able to do it" * * born from past experiences and the influence of others.
For example:
"I'm not good at cooking, but I'm good at cleaning!"
I get nervous speaking in public, but I like writing.
In this way, the feeling of being able to do something different in each field is self-efficacy ✨
💪 4 Ways to Increase Self-Efficacy
This is the method that Mr. Bandura taught me, anyone can do!
① Gain a small success experience
It doesn't have to be a big goal. It's important to accumulate small successes like "I've done this much today! 💕
For example:
Clean for 10 minutes every morning.
Try a new recipe once a week
Reply to 5 work emails a day
A small "done!" gives me great confidence 😊
② Find the person you admire
Find someone who thinks, "If that person can do it, maybe I can do it too!" ✨
Not people who sparkle on SNS, but people with similar environments are recommended.
When I see the same housewife, the same workplace, and the same age working hard, I think, "Me too!" 💪
③ Change the voice to yourself
"I can't do it" → "I can't do it yet, but I can do it with practice!"
Just changing the words changes your mind 😌
In the morning, in front of the mirror, say to yourself, Let s do our best today! 💕
④ Prepare your body and mind
When I'm tired or anxious, I feel like I can do it 💦
So:
Sleep well
do some light exercise
Listen to your favorite music
Take a deep breath
When the body is healthy, the mind also thinks "I can do it! ✨
🌸 My experience: It started with a small step
I used to think, "I'm just..."
But since I decided to do something I like for 5 minutes every day, it has changed little by little.
First reading, then blogging, and now posting on Lemon8 💕
From the moment I thought, "I might be able to do it," my life began to move 😊
✨ you can do it too!
Self-efficacy is not a talent, but the power to be nurtured.
Accumulate small successes
Find someone you admire
Change your words to yourself.
Take care of your body and mind
Why don't you believe in "I can do it!" from today? * * 💪✨
📖 want to know more here ↓ https://note.com/miyan_style1965/n/n06935b089ffd
# Self-efficacy # believe in yourself Self-growth # I want to be positive A woman who works hard
自己効力感は、ただのポジティブ思考とは異なり、自分の経験や周囲の影響から生まれる具体的な「できる感」なので、日々の小さな積み重ねが非常に重要です。私も最初は「どうせ私なんて…」と自信が持てない日々が続きましたが、バンデューラの教えにあるように、小さな成功体験を意識して積み重ねていくことで自然と自己効力感が育まれました。 例えば、毎朝の簡単な掃除や数分の読書など、日常生活の中で無理なく続けられる小さな目標を設定し、それをクリアすることで「できた！」という感覚が自信へとつながります。私も週に一度の新しいレシピへの挑戦を通じて、料理が苦手という気持ちを少しずつ克服してきました。 また、感化される人を身近に見つけることは大きな力になります。SNS上の煌びやかな成功者よりも、自分の生活環境や年齢、立場が近い人の行動や頑張る姿を見ることで「自分にもできるかも」という希望が湧いてきます。私の友人やLemon8の発信者の中にも、同じような苦労を乗り越えて成長している方が多く、その実例がモチベーションアップに繋がりました。 さらに、自分自身への言葉かけを意識的に変えることの効果も絶大です。否定的な言葉を「まだできないけど練習すればできる」に置き換えるだけで、心の持ちようが楽になり行動への障壁が下がりました。毎朝、鏡の前で「今日も頑張ろう」と自分自身に声をかける習慣を取り入れてから、より前向きな気持ちで一日をスタートできるようになったのです。 最後に、健康な体と心のメンテナンスも自己効力感を支える大切な要素です。疲れている時や不安が強い時は、どうしても「できる気」が減退してしまいます。ですので、良質な睡眠、軽い運動、好きな音楽を聴くこと、深呼吸でリラックスすることを心がけ、心身のバランスを整えることをおすすめします。私もストレスが溜まった時にはウォーキングや音楽鑑賞で気分転換を図るようにしています。 このように自己効力感は才能ではなく、日常の意識的な取り組みで育てていくことができる力です。小さな成功や身近な人からの刺激、前向きな自己肯定の言葉、そして心身のケアがあれば、誰でも「私にはできる！」と信じられるようになります。今日からぜひこの4つの方法を試して、あなた自身の可能性を広げてみてください。
