Self-efficacy: the belief that “I can do this”, and how it is built

Albert Bandura’s theory and the four sources of belief in our own abilities

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Translated from the Albanian original by the editors. Shqip

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Illustration: rising steps, a symbol of confidence built step by step
Original illustration by the lexoshpejt editors. Not a historical photograph or object.
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Two people with the same abilities face the same difficult task. One tries, fails, tries again. The other gives up after the first attempt. Often the difference between them is not talent but the belief that the effort will lead somewhere.

An idea from Albert Bandura

The Canadian-American psychologist Albert Bandura called this belief self-efficacy in a 1977 article that became one of the most cited in psychology. Self-efficacy is the belief that you can carry out the actions needed to reach a particular result.

There is an important difference from self-esteem. Self-esteem concerns how much you value yourself as a person. Self-efficacy is specific: you can have high confidence that you can cook dinner for ten and low confidence that you can give a public speech.

Why it matters

According to Bandura, this belief affects what we choose to attempt, how much effort we make and how long we persist when things get hard. Later research has linked self-efficacy with better results in study, at work, in changing health habits and in recovery after illness. Of course, belief alone is not enough: skills and conditions are needed too.

Confidence is not born before experience. It is born from experience, one small step after another.

The four sources

  1. Mastery experience. The strongest source: when we have done something before, we believe we can do it again. That is why small steps that succeed are worth more than big goals that fail.
  2. The example of others. When we see someone similar to us succeed, we believe more that we can succeed too.
  3. Credible encouragement. The words of someone who knows us and knows what the task requires help, especially when they come with real chances to try.
  4. Physical and emotional state. A racing heart before a presentation can be read as "I am not ready" or as "my body is getting ready". How we interpret it affects our belief.

How to strengthen it

  • Break the task down into steps you can complete with confidence, and note each step done.
  • Find close models: people in similar circumstances, not only stars of success.
  • Ask for concrete feedback from someone who knows the field.
  • Prepare the body: sleep, calm breathing, practice before the difficult moment.

Sources and further reading

  1. Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215. doi:10.1037/0033-295X.84.2.191
  2. Bandura, A. (1997). Self-Efficacy: The Exercise of Control. New York: W. H. Freeman. WorldCat

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