内容来源：https://lifehacker.com/how-to-build-self-efficacy?utm_medium=RSS

内容总结：

你是否曾立志养成运动等新习惯，却总是半途而废？是否在遇到困难时轻易放弃？是否觉得“追求目标”这件事令人望而生畏？这可能是“自我效能感”不足的表现。但别担心，心理学研究表明，自我效能感完全可以通过科学方法逐步培养。

自我效能感本质上是一种“笃定的信念”，它不同于盲目自信，而是基于对自身能力的判断产生的决心与动力。当一个人拥有较高的自我效能感时，他会坚信自己能够完成目标，将途中的障碍视为可跨越的缓坡而非绝路，并主动寻找解决问题的方法。这种信念并非与生俱来，而是通过实践和经验积累形成的。

如何提升自我效能感？心理学家提出了以下具体策略：

积累“小胜利”，强化成功体验
无论是坚持去健身房一次，还是完成首个5公里跑步，每一次微小的成功都是未来行动的燃料。即使最终结果未达预期，也要肯定过程中的进步——比如训练重量比初期大幅提升，或在艰难地形完成半程马拉松。及时记录并庆祝这些时刻，能有效巩固“我能做到”的信念。

观察他人成功，汲取间接动力
除了回顾自身经历，观察他人的成功也能激发动力。选择与你能力相近或令你钦佩的榜样，关注他们的成长历程。当同伴突破个人纪录时，分享其喜悦与紧张的过程，同样能增强你对实现目标的信心。

主动寻求支持性人际环境
自我激励不必孤军奋战。寻找能够真诚鼓励你的伙伴、教练或导师，他们的信任会潜移默化地提升你的自我信念。良性互动的人际网络能帮助你在困难时期保持前进动力。

预先构想成功与应对方案
清晰想象达成目标后的具体场景——比如冲过终点线的感受，或健康饮食坚持一年后的状态。同时，提前设想可能遇到的挫折（如伤病、行程中断），并规划应对策略。这种心理预演能让你在真正面对困难时从容执行预案，避免慌乱放弃。

培养自我效能感是一个持续的过程。通过不断积累正向反馈、营造支持性环境并进行系统性心理建设，每个人都能够逐步建立起面对挑战的坚定信念，最终将目标转化为现实。

中文翻译：

你是否曾决心养成新习惯——比如坚持锻炼——却总是半途而废？是否在遇到困难时就选择放弃？是否觉得"追求目标"这件事本身令人望而生畏？这可能是自我效能感偏低的表现。但请别担心：自我效能感完全可以通过练习来培养。

自我效能感不足时，你可能会感到缺乏动力。或许能坚持锻炼一两次，却找不到持续下去的意义。目标似乎遥不可及，努力仿佛失去意义。值得庆幸的是，心理学家对自我效能感已有深入研究，并总结出许多行之有效的提升方法。

什么是自我效能感？

自我效能感是"相信自己"的专业术语。在心理学范畴中，它虽与自信概念相关，但并非毫无根据的盲目自大。我更愿将其描述为一种坚定的信念感，与自律和内在动力紧密相连。

当自我效能感充沛时，你会坚信自己能达成目标——无论目标多么艰巨。或许你刚踏上漫长征程，但内心深知终将抵达终点。前行路上的障碍对你而言只是减速带，而非不可逾越的屏障。遇到难题时，你确信自己总能找到解决方案。这种信念并非与生俱来，也不依赖运气或奇迹，而是通过长期实践与经验累积逐渐构建的。

自我效能感的核心在于：你能够掌控自身行为，并对生活中至少部分外部因素施加影响。例如计划健身日突遇暴雪，高效能者不会就此放弃整周锻炼——他们可能调整日程择日再练，或转为居家训练，亦或坦然接受偶尔中断，坚信长期计划不会因此脱轨。

基于心理学研究，以下是培养自我效能感的几种有效方法：

用微小胜利为自己喝彩

过往成就是未来成功的燃料。无论是健身习惯的养成：成功完成首次训练后，第二天走进健身房就会容易得多；还是重大项目的推进：完成新手跑步计划并成功挑战5公里后，你将深刻认识到自己执行计划的能力，突破原以为的极限，体会疲惫时坚持奔跑的滋味，感受冲线时刻的成就光芒。这些记忆与经验都将成为你挑战新目标时的宝贵财富。

当近期缺乏显著成就时，我特别注重发掘过程中的闪光点：上次大力士比赛虽未举起140磅原木，但127磅的训练成绩已远超初始水平；最近半马虽未破个人纪录，但在崎岖赛道已拼尽全力。即便是"几乎放弃却最终走进健身房"这样的小事，我也会特意通过口头宣告、训练日志记录或给伴侣发消息等方式肯定自己："今天完成训练了，真为自己高兴！"

从他人成功中汲取动力

除了反思自身经历，见证他人成功同样能激发动力。关键在于谨慎选择榜样——关注那些真正能触动你内心的人。

对某些人而言，世界级运动员能点燃训练热情；而对另一些人，技能水平相近的普通人可能更具参考价值。当伙伴刷新硬拉纪录时，你分享的不仅是他的喜悦，更亲历了从尝试前的紧张到成功后的狂喜这一完整情感历程。

寻找支持你的伙伴圈

建立自信不必孤军奋战。正如你为训练伙伴加油鼓劲，他们也会成为你的后援团。主动寻找那些让你感觉无所不能的导师、教练和引路人同样重要。当信任之人坚信你的能力时，这份信念也会悄然植入你的内心。

预演成功与挫折

明确前行方向能帮助你保持轨迹。试想：达成目标会是怎样的景象？冲过终点线、举起目标重量、持续一年健康饮食时，你将感受到何种喜悦？

同时——如果你已做好准备——不妨也设想可能遇到的困境：受伤、假期打乱节奏、训练伙伴无法继续陪同......你的计划本就应该具备应对挫折的弹性，提前构思解决方案能让你在真正面对时从容执行预案。

英文来源：

Have you committed to a new habit—exercising, let’s say—but keep falling off the wagon? Do you give up when the going gets tough? Does this whole “pursuing goals” idea seem really daunting? You may have low self-efficacy. But don’t worry: Self-efficacy is something that you can build with practice.
If you have low self-efficacy, you may feel like you're lacking in motivation. You might do a workout or two, but you don't see the point in continuing. Your goals seem far away, and what's the point of working on them, anyway? Fortunately, self-efficacy has been studied by psychologists, and there's lots of research on how to build and maintain it.
What is self-efficacy?
Self-efficacy is the technical term for believing in yourself. Self-efficacy, as psychologists understand it, is related to the idea of confidence, but it’s not just being cocky for no reason. It’s a feeling that I'd describe as something like determination. It's related to discipline and motivation.
When you have high self-efficacy, you believe that you can do the thing. Whatever that thing may be. Maybe you’re just getting started on a long journey, but you know you’ll make it to the end. You see the obstacles in your path as speed bumps, not barriers. If you run into a problem, you’ll find a way to solve it. You just know you will. These beliefs aren’t something you’re born with or something you get from luck or miracles. You build them over time, with practice and experience.
At the heart of self-efficacy is the idea that you can control what you do, and that you can control at least some of the things around you in your life. If there’s a snowstorm on the day you were going to go to the gym, for example, you don’t just give up on exercise for the week. You might rearrange your schedule so you can go another day, or you might do a home workout, or you might just remind yourself that your routine will survive a missed day and that your long-term plan is still on track.
With that in mind, here are some of the ways that psychologists say we can build self-efficacy:
Build self-efficacy by congratulating yourself for small wins
Past successes are fuel for future success. This applies to tiny things like habits: If you managed to make it to the gym once, it’s a lot easier to show up on day two. It also applies to bigger projects. If you did a beginner running program and “graduated” by running a 5K race, that’s huge! You learned that you can follow a program. You learned that you can run farther than you ever thought you could. You learned what it feels like to go out for a run when you’re tired, but finish anyway. You learned what that finish-line glow of accomplishment really feels like. And you can harness all of those memories and experiences, all over again, when you start working on a new goal.
Another thing I like to do, especially when I haven’t seen success in something lately, is to look for things I can be proud of in the process. I didn’t lift the 140-pound log at my last strongman meet, but I hit 127 pounds in training, which is a hell of a lot more than I could do when I started. My most recent half-marathon wasn't my best ever, but it was a strong effort over challenging terrain. On a smaller scale, I congratulate myself every damn time I show up to the gym when I almost talked myself out of it. I make a point of saying out loud, or writing in my training journal, or texting my partner, words to the effect of: "I did my workout today and I'm glad I did."
Motivate yourself by watching others be successful
The second-best thing to reflecting on your own past experiences is to vicariously experience others’ success. You’ll want to choose your role models carefully; pay attention to who really inspires you.
For some people, looking up to a world-class athlete can inspire them in the gym. For others, celebrities and Olympians may feel too far out of reach, and in that case it can be helpful to look at somebody who is closer to you in skill level or experience. When your buddy hits a new deadlift PR, you’ll cheer for them, right? Even though you weren’t the person walking up to the bar, you’ve still experienced a taste of the whole rollercoaster of emotions from being nervous at the attempt to celebrating the success.
Seek out people who encourage you
Believing in yourself doesn’t have to be a solo project. Just as you can cheer on a gym buddy, your buddy can cheer you on as well. Also, make an effort to seek out instructors, coaches, and mentors who make you feel unstoppable. If somebody you trust thinks that you can do something, you’ll start to believe it too.
Visualize success (and failure)
When you’re trying to stay on a path, it helps to know where that path leads. What will it look like to make it to your goal? How will you feel when you cross that finish line, when you lift that goal weight, when you’ve been eating vegetables with your meals for a whole year?
While you’re at it—if you’re ready for this—also imagine scenarios where you’re trying to do the thing and you momentarily can’t. How will you feel if you get injured, if a vacation knocks you off track, or if your gym buddy stops being able to come with you on deadlift day? Your plan is big enough to survive these obstacles, but it will help to think them through ahead of time and plan out how you will handle them. Then, when the time comes, you won’t hesitate to execute your plan.