The Belief in the Power of You

The Role Internal Motivation and Self-Efficacy Play in Goal Achievement

Why am I stuck?

Why do I seem unable to get to the next level?

I have clearly articulated goals and an action plan that should work.

I have a system of support and accountability in place.

Why then am I making no real progress?

What am I doing wrong?

What’s wrong with me?

If this internal dialogue sounds familiar, the issue may be your motivation, more specifically internal motivation, and the requisite self-confidence.

Internal (Intrinsic) Motivation v. External (Extrinsic) Motivation:

What is the difference and why does it matter?

Internal or intrinsic motivation comes from within. You engage in an activity because you enjoy it, you see value in it, you find it interesting, and/or personally fulfilling. External or extrinsic motivation, in contrast, is derived from outside influences. You engage in an activity for the rewards that ensue or to avoid punishment.

Consequently, when your source of motivation is external you engage in the activity not because you enjoy it, value it, or find it fulfilling but to obtain the reward. When the reward or punishment is removed, your motivation will quickly diminish.

While we all experience a variety of motivating factors in our daily lives - both internal and external - if your motivation is predominantly the external variety, it may not be enough to achieve or sustain lasting change. Internal motivation, on the other hand, is associated with higher levels of engagement and commitment, and as a result contributes to greater success in achieving goals over the long haul. It is easier to keep at something when your motivation comes from within (Arloski, 2021).

Consider a goal you’ve established for yourself. Perhaps it’s the desire to run a marathon, maintain a healthier weight, achieve a career or educational milestone, or write a book. You are more likely to be successful in achieving your goal when your motivation is internal rather than solely or primarily external. Doing something to receive a reward, to avoid punishment, or to please or satisfy others is less effective than taking action to satisfy and/or please yourself.

To ensure you are properly motivated you’ll need to reflect on why and how achieving a goal is important to you. What is its value?

• Why do you want to run a marathon? How is achieving that goal important to you? How is it of value?

• Why do you want to lose or gain weight? How is this important to you? What is the value?

• How is earning that degree or promotion of value? How will it affect your life?

• How is writing a book important to you? How will it affect your life? How is achieving this goal of value?

For each goal you articulate you must also consider how it is important to you. How is achieving the goal of value? If your answers to these questions primarily come from within, your motivation is most likely intrinsic, and you’ll have greater success (Arloski, 2021).

However, for internal or intrinsic motivation to be of optimal use in goal achievement you must also believe in yourself.

The Importance of Self Efficacy

Possessing self confidence in your ability to effect change and achieve goals will help maintain the motivation and commitment required to continue to move forward.

Once you’ve explored how that goal matters to you, it may be worthwhile to assess your belief in your ability to achieve the goal.

Do you believe in yourself?

Do you possess self-confidence in your ability to achieve your stated goals?

If you are lacking in confidence, your poor sense of self efficacy may be the cause of your lack of progress. You’ve attempted to achieve certain goals repeatedly without success and you begin to doubt yourself.

• Running a Marathon - You started running regimens but were never able to run more than a mile.

• Maintaining an Ideal Weight - You’ve lost some weight only to gain it back, plus a few pounds more, a few months later.

• Completing a College Degree or Earning a Promotion -You’ve started taking college classes on and off for years but never had the time to finish the degree.

• Writing a Book - You’ve started writing books but haven’t completed a single chapter.

Perhaps, you’ve experienced failure so often you begin to wonder why you bother at all.

You have internalized a belief that you are not capable of succeeding when it comes to a particular goal.

Your self-confidence may be shaken and in need of repair.

The good news is that self-confidence can be restored.

Restoring Your Sense of Self Efficacy

If your lack of self-efficacy is the issue, this must be addressed to make any real or lasting progress towards goal attainment.

You need to get back to basics and recognize your strengths, talents, and abilities, especially as they relate to the goal in question.

Many of us are uncomfortable in articulating our strengths out loud. Perhaps we’ve been taught that it’s boastful to do so.

You’ll need to retrain your brain if this is the case.

This was once the case for me.

My college adviser recognized this tendency in me and assigned the task of making a list of my strengths. My first list was very brief, so I was assigned the task again and again. When the list was finally thorough enough, I was instructed to read it out loud. I was initially very uncomfortable with this exercise but upon reflection I realized that it worked.

Not only did I become more introspective and aware but more comfortable in recognizing and validating my own strengths. My confidence soared. My sense of self efficacy was not only restored but heightened.

Final Thoughts

Fortunately there is an abundance of tools and methodologies that can be utilized to heighten self-confidence ranging from adopting a SMART goal strategy (action plans that are Specific, Measurable, Attainable, Relevant, and Timely), to finding appropriate role models that motivate by demonstrating what is possible (If she can do it, so can I), and surrounding yourself with positive voices that encourage and uplift (You got this!) while limiting exposure to those that constrain and tear you down (You can’t do that; it’s a waste of time).

Michael Arloski, PhD, a pioneer in the field of Health and Wellness coaching, in his book Masterful Health and Wellness Coaching, quotes social psychologist Albert Bandura in making the case for the importance of developing a strong sense of self-efficacy.

“People with high assurance in their capabilities approach difficult tasks as challenges to be mastered rather than as threats to be avoided.”

-Albert Bandura

Let’s bridge the gap between goals and achievement one step at a time. Ensuring proper motivation and a strong sense of self-efficacy is a good place to start the journey.

The next post in Ascent Wellness and Ascent with Carolyn will address more specifically the varied tools and strategies for establishing a strong sense of self-efficacy.

Stay tuned!

Works Cited

Arloski, Michael. 2021. Masterful Health & Wellness Coaching. Whole Persons Associated, Inc.