Brian Johnson presents a short podcast episode explaining Albert Bandura’s concept of self-efficacy (the science of confidence), why belief in one’s ability predicts performance, and four evidence-backed ways to build it: mastery experiences (past successes), vicarious learning (modeling), social persuasion (encouragement), and physiology (body language/presence). The episode includes quick reflective prompts for listeners to assess and boost their own self-efficacy.
Chapters
Hi, this is Brian. Welcome back to another Optimize plus one. Albert Bandura is one of the most respected psychologists in the world. He studies the science of self efficacy, also known as the science of confidence. Here's a quick take on what we know. First, a sense of self efficacy. A belief that you can achieve what you set out to achieve is, to put it in technical terms, super important. For example, if you want to predict who will win a wrestling match between equally talented competitors, find out which one has a stronger belief in his ability to win and bet on them. There is scientifically validated wisdom in Henry Ford's quip that whether we think we can or we think we can't, we're right. So, Part one Reflections what's your number one goal? Right now you got it. Fantastic. You think you can achieve it? Where's your self efficacy on a scale of 1 to 10? Whatever it is, let's optimize it. With the four primary ways Bandura tells us we can build self efficacy. Number one, mastery experience. In other words, past success. Small and big wins from the past are great ways to boost your current confidence. Create those wins, feast on them as you build your self image as someone who succeeds. That's like me. And bring those past mastery experiences to mind when you're facing current challenges. Number two, vicarious learning. In other words, seeing someone else achieve the success you would like to achieve. The basic idea here, if they can do it, you can do it. You got to know that. And note, do not get envious of their success. Celebrate it and say, if they can do it, I can do it. Number three, social persuasion. In other words, someone tells you that you can achieve success, like a coach or supportive parent or friend or me, you've got this. I want you to hear that voice in your head all the time. You can also persuade yourself through positive self talk and an antifragile confident mindset. And remember to be the one persuading others of their potential. And finally, number four, physiology. In other words, you want to succeed. Then act like a successful person. Walk, talk, breathe and carry yourself as if you've already achieved that which you aspire to achieve. Presence 101 style. Strike a power pose and go rock it. So we have the big four of self, efficacy, mastery experiences, vicarious learning, social persuasion and physiology. How are you doing with each four quick questions. Number one, what's a past success we can celebrate? Nice. Number two, who has achieved something you'd like to achieve? Celebrate them. If they can do it, you can do it. And Number three, who supported you and what supportive words did they share? Thank you cool person. And finally, number four, when you're at your best, how do you walk, talk, breathe and hold yourself? And is now a good time for that? Let's plus one our self efficacy today and whenever in doubt, please feel free to put this message from me on auto repeat. You've got this.
