If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced. Vincent Van Gogh

As we explore the HERO within, last week we learned about hope. The next component is Efficacy.

Also referred to as confidence, efficacy is an individual’s ability to take the actions required for successful execution of a specific task.

There are four core properties of personal efficacy.

• Intentionality - Forming intentions that include a plan of action. Mastery of this strengthens belief in personal efficacy.
• Forethought - Goal setting and anticipation of likely outcomes of success. Building a vision of the future guides and motivates behavior, direction and meaning.
• Self-regulation - Deliberately making choices and planning that motivates and regulates appropriate courses of action.
• Self-reflectiveness - Reflection builds self-awareness and enables the ability to make corrective adjustments when required.

People with a low sense of efficacy shy away from difficult tasks and turn inward on their self-doubts.

In contrast, People who have a strong sense of efficacy, approach challenges by setting goals with commitment and a focus to perform successfully. This enables the ability to quickly recover their sense of efficacy after setbacks.

Some ways we can build personal efficacy include;

• Setting goals.
• Doing things we like to do.
• Trying new things and lean into challenges.
• Accepting failures positively
• Getting curious about what can be learned from setbacks.

Contemplate this - What you did in the past week and that went well? How did it make you feel? 

Until next time
Wishing you wellbeing.

“He who has a Why to live for can bear almost any How.” — Nietzsche

Last week I introduced you to the HERO within.
The first element of our inner HERO is hope. Hope can be defined as the ability to plan pathways that lead us toward our goals. It is a sense of success generated by goal orientated energy which is cultivated from two elements.
The first element is way power which is fueled by the determination and ability to identify the way toward success. The second element is known as will power and is the ability to generate a plan to successfully achieve our goals.

It could be said that where there is a way, there is a will to achieve.

Hope requires action with the belief that the future will be better. Visions of the future pull us forward and keep us motivated and moving toward our goals.

It is important to understand what is wanted in relation to our hopes and to develop the pathways to get there. The pathways identify how the goal will be realized and what it will look like. This is important for motivation and engagement. As we take these pathways, we identify obstacles and consider ways to overcome them.

A useful tool for the toolkit is a Hope Map.
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Place a piece of paper in front of you horizontally. Then fold it into three sections and open it up once more. In the first column write “Pathways”, in the Second column write “Obstacles”, in the third column write “Goals”.
 
Step 1: Goal Setting
In the Goals column, determine a clear goal/s that you would like to achieve (No more than 3.)
 
Step 2: Action Planning
In the Pathways column (first column of the Hope Map), write down several actions, or steps you will take to pursue the goal.
 
Step 3: Identifying Obstacles
 In the Obstacles column (second column of the Hope Map), identify at least one obstacle that might block each of the paths you have described.
 
Step 4: Overcoming Obstacles
Review your existing pathways and identify any obstacles that may appear and consider strategies to overcome the obstacle identified.
This may include developing new pathways altogether or building additional steps. Repeat this process for any new pathways identified.
 
Step 5: Ideas for Maintaining Motivation
Write down ideas for maintaining your energy and motivation while you move toward your goal. Consider situations and obstacles that are likely to sap your willpower and be sure to come up with ideas for countering those challenges.

Determine which pathway you will commence first, with the understanding that you have a variety of strategies to pursue towards your identified goal.
 
Step 6: Imagine
Finally, imagine what pursuing your goal will look like. To create energy toward achieving your goal. Mentally rehearse all the steps you need to take to get there.
 
Until next time.
Wishing you wellbeing

“Hard times don't create heroes. It is during the hard times when the 'hero' within us is revealed.” Bob Riley
 
Psychological capital can be defined as a psychological state that influences the way you think, feel and act. Meant for the organisational context, it consists of four positive psychological elements of Hope, Efficacy (confidence), Resilience and Optimism. HERO for short. Each element has its unique purpose.
 
Here are some ways to reset and tune into your inner HERO.
 
Hope enables us to build pathways with small manageable steps toward our goals. Build pathways into 2021 by breaking down your hopes into small achievable steps. Identify what you want to achieve, consider what is working well and what you would like to change. Identify the obstacles and consider the actions you can take toward achieving it.
 
Efficacy (confidence) is fuel for achievement, through the belief that something can be achieved. Develop a mantra or a visualization practice to boost your self-belief, When negative self-talk creeps in, ask is this true? And treat yourself as you would your best friend.
 
Resilience is your anchor. It is the result of the actions we take. Develop a mindful strategy to tune into thoughts and feelings and choose your response to challenges. Identify what you can and can’t control, socially, emotionally etc. And reach into your wellbeing toolkit for the tools and strategies that help you to build connection, feel engaged and happy.
 
Optimism keeps you motivated to take action. It is a mindset that sees negative events as temporary. Develop a mindful strategy to manage self-doubt and negative thoughts. You’ve got this or this too shall pass. Choose an optimistic view toward the challenges and look for opportunities to grow.

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​Sometimes things can feel pretty S#!t.

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You are trying to make progress and it feels like when you take 2 steps forward, you slide 3 steps back.


Its frustrating……….. God it is frustrating!


I always have a choice in how I respond to the frustration. I can let it take hold of me and consume me. Or I can stand up to it with my back straight ready to greet the next challenge and choose how I respond.
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I may feel like crying in a ball on the floor, or stomping my feet in frustration or screaming at the top of my lungs ………….. AAaarrrggggghhhh.


Instead I choose how I want to show up to this feeling and these emotions.


I acknowledge that I feel pretty s#!t, I greet the feeling with curiosity and be kind to myself and others. Reminding myself that its ok to feel this, Im human, I’m ok, and I have a choice.


I draw on that self kindness to do only what is needed of me today, I know that I am tired physically and emotionally, I know that means I am sensitive and while you may not see it, I feel it.


I let my self lean into the feeling and I see it as it is – a feeling, and I check in with me. Take a Deep Breath and sit in silence, listening to my breath, feeling my feet on the floor and observing what bubbles up.


I know my mind, we’ve been together all of my life. I know how and what it thinks when I am tired and there are challenges before me.


I take a deep breath, I take another and another and I choose how I will respond to this feeling. I choose not to hold on to it and feed it with the fuel it loves of self loathing, negative thoughts.


Im ready for it! I catch it out...… Is this true? STOP! It's OK.
I take a moment to notice the things I am grateful I know that l am HUMAN and I am OK.


In the words of Brene Brown – Strong Back, Soft Front, Wild Heart.

Wishing you Wellbeing
Leanne