So, let’s get cracking. Why am I having trouble reaching my goals? Why do I do what I do?
Day 1, let’s start really easy and straightforward.
Our Expectancy for Success x Our Value for the Task = Our Self-Efficacy
How much more common sense a theory can there be?
…in other words
…we are motivated to do the things we think we are good at and that we value!
1) Expectancy for Success: ask yourself questions such as:
…do I expect to succeed on this workout?
…can I do 50 Box Jumps?
…am I good at OH Squats?
…do I believe I can shop for healthy food?
…this is our Competence Belief variable
…CAN I DO THIS?
2) Value for the Task: value can be many things like:
…do I enjoy this type of workout?
…will this exercise help me attain something?
…will doing an OH Squat fulfill something about me?
…am I interested in eating paleo?
…this is our Value variable
…DO I CARE ABOUT THIS?
So then these are “multiplied” together to get our “Efficacy.”
It is Low Self-Efficacy that undermines our goal-achievement.
I’ve seen that extensively over the years undermine people’s motivation.
“That lift is too hard to learn.”
“I’m not flexible enough for that.”
“I’m not good at running (or insert any other exerise).”
“Shopping for paleo is a pain in the ass.”
“Keeping fresh food in the house is impossible.”
“I hate this stuff.”
“Don’t explain why, just tell me what to do.”
“Can I take a pill or snap a finger and not be fat?”
“It’s not important to me, I’m just here to burn off the brownies I just ate.”
“I’ll just eat regular people food so I don’t feel weird.”
Hence, and you’ve seen it with me…people aren’t “motivated.”
Oh, sure, the superficial, rah-rah motivation is there.
But that deep internalized, efficacy is way hollow and cavernous.
Why is ExV important?
Well, all of the research suggests that Low Self Efficacy folks:
…choose easiest tasks/approaches
…have low persistence (usually give up very easily)
…perform worse (lower achievement, poorer results)
Are any of these your Achilles?
If you’ve been in the yo-yo cycle or failed to integrate a full healthy lifestyle, perhaps look at your Es & Vs re: what you are doing.
***Your motivation is the product of “Do you think you can do it?” x “Do you value it?”
***easy as pie, there!
- Select activities that you have High Expectancy for Success (ie, do what you are good at)
- For activities you aren’t good at
…practice and get good
…set appropriately challenging goals
…create a mindset of success.
- Find Value in activities (value can be many things, find the deepest connection)
- And that’s where the WILL is:
- If you are displeased with your Expectancy and/or Value estimates, then choose something else!
- Find YOUR outlet.