𝐼𝑛𝑣𝑖𝑐𝑡𝑢𝑠 by William Ernest Henley was one of my unexpected anchors in 2025. It still is, and it might be yours too.

I first came across this poem in a sports psychology class where we had to write an essay, analysing the psychological themes in a movie by the same name.

The poem and a concept we'll be delving into shortly helped me stop blaming my brain and account for my lack of focus and inactions.

When I was writing and reflecting on this piece to mark the end of March, this particular part of Invictus came to mind.

𝐼𝑡 𝑚𝑎𝑡𝑡𝑒𝑟𝑠 𝑛𝑜𝑡 ℎ𝑜𝑤 𝑠𝑡𝑟𝑎𝑖𝑡 𝑡ℎ𝑒 𝑔𝑎𝑡𝑒

𝑂𝑟 ℎ𝑜𝑤 𝑐ℎ𝑎𝑟𝑔𝑒𝑑 𝑤𝑖𝑡ℎ 𝑝𝑢𝑛𝑖𝑠ℎ𝑚𝑒𝑛𝑡𝑠 𝑡ℎ𝑒 𝑠𝑐𝑟𝑜𝑙𝑙𝑠

𝐼 𝑎𝑚 𝑡ℎ𝑒 𝑚𝑎𝑠𝑡𝑒𝑟 𝑜𝑓 𝑚𝑦 𝑓𝑎𝑡𝑒

𝐼 𝑎𝑚 𝑡ℎ𝑒 𝑐𝑎𝑝𝑡𝑎𝑖𝑛 𝑜𝑓 𝑚𝑦 𝑠𝑜𝑢𝑙

Thought I would share this poem with you because there seems to be a lot of self-fight going on these days. There are other internal battles going on, but this one got my attention. Probably because I’ve been buried in textbooks for a medical neuroscience exam.

Anyway, whatever the internal fight may be, this is a gentle reminder that your brain is not the enemy here. Neither is the force (mind) behind it.

Trust me, it's the last thing you'd want as an enemy. 

Why we blame our brain chemistry (dopamine)

We blame a lot of things for our inattentiveness. But we are at a point where we’re boldly channelling this blame onto the neurochemicals in our brain. Dopamine taking the biggest hit.

Yes, our brain will always default to doing what it's wired to do…keep us psychologically and physiologically safe. It thrives on internal balance after all (homeostasis).

The 𝑝𝑟𝑜𝑏𝑙𝑒𝑚 is, that safety mechanism might sometimes look like avoidance or instant gratification, especially in the case of our dopamine woes.

So we can keep blaming dopamine and our phones for why our brains and minds are what they are today.

Or we can finally address the not-so-baby elephant in the room.

By looking hard and long in the mirror. Now get your mind out of the negative space because you are not looking in the mirror to blame yourself.

I want you to look in the mirror to tell yourself something we seem to be forgetting lately.

I want you to tell yourself.... 𝐈 𝐚𝐦 𝐭𝐡𝐞 𝐦𝐚𝐬𝐭𝐞𝐫 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐭𝐞.

If that sounds too yogi for you, try my favourite, 𝐈 𝐚𝐦 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐥𝐞 𝐟𝐨𝐫 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐦𝐲𝐬𝐞𝐥𝐟 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫.

Then, I want you to follow this mindset shift with this simple, actionable practice. It’s what I’ve been doing.

It’s called 𝐢𝐧𝐭𝐞𝐫𝐨𝐜𝐞𝐩𝐭𝐢𝐯𝐞 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞. If you struggle with sustaining attention or impulsiveness, this one is for you.

What is interoceptive awareness?

Interoception is how you perceive and interpret the internal signals in your body, such as heartbeat, breathing, or muscle tension. Think of it as a hidden sense that connects your brain to your bodily states or reactions.

It's crucial in emotional regulation and our mental health because it influences our feelings of safety and our reward system (the brain circuit largely modulated by dopamine). The very reward system that gives us pleasure when we give into temptation and scroll for hours or jump into the newest idea, leaving behind a trail of abandoned projects.

This is where interoceptive awareness exercise comes in. It’s a pause practice, and what it does is, it trains your brain to spot your impulses when they surface and redirect your focus to your set goals (the now).

When you pause in between decision-making, you activate what neuroscientists call 𝑟𝑒𝑠𝑝𝑜𝑛𝑠𝑒 𝑖𝑛ℎ𝑖𝑏𝑖𝑡𝑖𝑜𝑛 (impulse control) which is an executive cognitive function to override automatic (mostly inappropriate) actions, emotions or thoughts to help you stay on track.

Tempted to start a new project before the current one is even launched? Pause.

Tempted to scroll before you’ve even brushed your teeth? Pause.

Not for effect but to calm those thoughts running rent-free in your mind and the habits hijacking your goals.

By pausing, you strengthen your brain's regulatory networks in the part of the brain involved in decision-making and impulse control (prefrontal cortex)

How to put the science into daily practice

Let’s use an example of an interoceptive awareness exercise I started this year as a guide. I’m multipassionate, so for me, that means interfering thoughts most of the time. I can be writing a chapter of a story, and an idea for a wireframe would come to mind.

I would stop writing and grab my sketch book to scrawl down this new idea. Before I realise, the day is over, and I spent hours researching and designing even though that was not the priority of the day or month for that matter. This throws me off my writing schedule, and I end up with both uncompleted writing and design projects because it’s a cycle of constant thought interruption.

Now, this is what I've been doing to reclaim focus. Whenever, I notice the 𝑖𝑚𝑝𝑢𝑙𝑠𝑒 to switch between tasks or projects, instead of being led astray by the thought and jumping right into this newest idea, I pause for a few seconds (breathwork is great here) and then, recenter my focus by reading a material related to the current task I'm working on. If it's writing, this could be reading an outline of the chapter or article I'm writing.

Of course, there are times when the thought is more persistent than the sponge sellers in my local market. In that case, I will briefly write the idea down in a 𝑛𝑜𝑡 𝑛𝑜𝑤 𝑏𝑢𝑡 𝑙𝑎𝑡𝑒𝑟 note and go back to writing. This kinda mimics the idea of capture habit by David Allen from his book Getting Things Done, and it has really helped to redirect my attention to 𝑛𝑜𝑤 tasks.

By the way, this may look like thought suppression, but it’s not. You’re simply choosing which thoughts or actions deserve your focus first.

So if this is something you also struggle with, try this pause exercise on any habit you find yourself doing on impulse.

Before you act on the impulse, pause.

If for nothing, to remind yourself that you are in control of your thoughts and actions.

Because whether you see the power you wield over your actions or not, you are responsible for getting your life together.

Now tell me, what is already pulling your attention in the first quarter of the year that can honestly wait?

Write it down because sometimes letting it out is the first step in guiding yourself. So write it and share it in the comments with me.

﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏

Thanks for reading! If this resonated, engage and subscribe to HERPLAN for more insights on mental endurance and personal capacity building.

𝐼𝑛𝑣𝑖𝑐𝑡𝑢𝑠 by William Ernest Henley was one of my unexpected anchors in 2025. It still is, and it might be yours too.

I first came across this poem in a sports psychology class where we had to write an essay, analysing the psychological themes in a movie by the same name.

The poem and a concept we'll be delving into shortly helped me stop blaming my brain and account for my lack of focus and inactions.

When I was writing and reflecting on this piece to mark the end of March, this particular part of Invictus came to mind.

𝐼𝑡 𝑚𝑎𝑡𝑡𝑒𝑟𝑠 𝑛𝑜𝑡 ℎ𝑜𝑤 𝑠𝑡𝑟𝑎𝑖𝑡 𝑡ℎ𝑒 𝑔𝑎𝑡𝑒

𝑂𝑟 ℎ𝑜𝑤 𝑐ℎ𝑎𝑟𝑔𝑒𝑑 𝑤𝑖𝑡ℎ 𝑝𝑢𝑛𝑖𝑠ℎ𝑚𝑒𝑛𝑡𝑠 𝑡ℎ𝑒 𝑠𝑐𝑟𝑜𝑙𝑙𝑠

𝐼 𝑎𝑚 𝑡ℎ𝑒 𝑚𝑎𝑠𝑡𝑒𝑟 𝑜𝑓 𝑚𝑦 𝑓𝑎𝑡𝑒

𝐼 𝑎𝑚 𝑡ℎ𝑒 𝑐𝑎𝑝𝑡𝑎𝑖𝑛 𝑜𝑓 𝑚𝑦 𝑠𝑜𝑢𝑙

Thought I would share this poem with you because there seems to be a lot of self-fight going on these days. There are other internal battles going on, but this one got my attention. Probably because I’ve been buried in textbooks for a medical neuroscience exam.

Anyway, whatever the internal fight may be, this is a gentle reminder that your brain is not the enemy here. Neither is the force (mind) behind it.

Trust me, it's the last thing you'd want as an enemy.

Why we blame our brain chemistry (dopamine)

We blame a lot of things for our inattentiveness. But we are at a point where we’re boldly channelling this blame onto the neurochemicals in our brain. Dopamine taking the biggest hit.

Yes, our brain will always default to doing what it's wired to do…keep us psychologically and physiologically safe. It thrives on internal balance after all (homeostasis).

The 𝑝𝑟𝑜𝑏𝑙𝑒𝑚 is, that safety mechanism might sometimes look like avoidance or instant gratification, especially in the case of our dopamine woes.

So we can keep blaming dopamine and our phones for why our brains and minds are what they are today.

Or we can finally address the not-so-baby elephant in the room.

By looking hard and long in the mirror. Now get your mind out of the negative space because you are not looking in the mirror to blame yourself.

I want you to look in the mirror to tell yourself something we seem to be forgetting lately.

I want you to tell yourself.... 𝐈 𝐚𝐦 𝐭𝐡𝐞 𝐦𝐚𝐬𝐭𝐞𝐫 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐭𝐞.

If that sounds too yogi for you, try my favourite, 𝐈 𝐚𝐦 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐥𝐞 𝐟𝐨𝐫 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐦𝐲𝐬𝐞𝐥𝐟 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫.

Then, I want you to follow this mindset shift with this simple, actionable practice. It’s what I’ve been doing.

It’s called 𝐢𝐧𝐭𝐞𝐫𝐨𝐜𝐞𝐩𝐭𝐢𝐯𝐞 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞. If you struggle with sustaining attention or impulsiveness, this one is for you.

What is interoceptive awareness?

Interoception is how you perceive and interpret the internal signals in your body, such as heartbeat, breathing, or muscle tension. Think of it as a hidden sense that connects your brain to your bodily states or reactions.

It's crucial in emotional regulation and our mental health because it influences our feelings of safety and our reward system (the brain circuit largely modulated by dopamine). The very reward system that gives us pleasure when we give into temptation and scroll for hours or jump into the newest idea, leaving behind a trail of abandoned projects.

This is where interoceptive awareness exercise comes in. It’s a pause practice, and what it does is, it trains your brain to spot your impulses when they surface and redirect your focus to your set goals (the now).

When you pause in between decision-making, you activate what neuroscientists call 𝑟𝑒𝑠𝑝𝑜𝑛𝑠𝑒 𝑖𝑛ℎ𝑖𝑏𝑖𝑡𝑖𝑜𝑛 (impulse control) which is an executive cognitive function to override automatic (mostly inappropriate) actions, emotions or thoughts to help you stay on track.

Tempted to start a new project before the current one is even launched? Pause.

Tempted to scroll before you’ve even brushed your teeth? Pause.

Not for effect but to calm those thoughts running rent-free in your mind and the habits hijacking your goals.

By pausing, you strengthen your brain's regulatory networks in the part of the brain involved in decision-making and impulse control (prefrontal cortex)

How to put the science into daily practice

Let’s use an example of an interoceptive awareness exercise I started this year as a guide. I’m multipassionate, so for me, that means interfering thoughts most of the time. I can be writing a chapter of a story, and an idea for a wireframe would come to mind.

I would stop writing and grab my sketch book to scrawl down this new idea. Before I realise, the day is over, and I spent hours researching and designing even though that was not the priority of the day or month for that matter. This throws me off my writing schedule, and I end up with both uncompleted writing and design projects because it’s a cycle of constant thought interruption.

Now, this is what I've been doing to reclaim focus. Whenever, I notice the 𝑖𝑚𝑝𝑢𝑙𝑠𝑒 to switch between tasks or projects, instead of being led astray by the thought and jumping right into this newest idea, I pause for a few seconds (breathwork is great here) and then, recenter my focus by reading a material related to the current task I'm working on. If it's writing, this could be reading an outline of the chapter or article I'm writing.

Of course, there are times when the thought is more persistent than the sponge sellers in my local market. In that case, I will briefly write the idea down in a 𝑛𝑜𝑡 𝑛𝑜𝑤 𝑏𝑢𝑡 𝑙𝑎𝑡𝑒𝑟 note and go back to writing. This kinda mimics the idea of capture habit by David Allen from his book Getting Things Done, and it has really helped to redirect my attention to 𝑛𝑜𝑤 tasks.

By the way, this may look like thought suppression, but it’s not. You’re simply choosing which thoughts or actions deserve your focus first.

So if this is something you also struggle with, try this pause exercise on any habit you find yourself doing on impulse.

Before you act on the impulse, pause.

If for nothing, to remind yourself that you are in control of your thoughts and actions.

Because whether you see the power you wield over your actions or not, you are responsible for getting your life together.

Now tell me, what is already pulling your attention in the first quarter of the year that can honestly wait?

Write it down because sometimes letting it out is the first step in guiding yourself. So write it and share it in the comments with me.

If you are ambitious but highly anxious, you need to hear this.

You are capable of doing hard and 𝑢𝑛𝑐𝑒𝑟𝑡𝑎𝑖𝑛 things and no, this is not a motivational bluff.

Despite our many aspirations, most of us are not where we want to be. For some, this stagnation is not due to lack of skills or knowledge but because of social anxiety, low self-efficacy, and a host of fears we can’t even name.

Like most people, I was that girl who would binge watch and listen to all the inspirational personal growth content but still chicken out when it was time to take action.

My thoughts would run wild and I would go: Oh, I haven't done enough research yet. What if I make a fool of myself? What if I say the wrong thing? I'm not qualified to say this!

But guess what? The research never ends. You'll make a fool of yourself at some point. You will say or write something that might land on the wrong side of the court. The imposter syndrome will seep in now and then, irrespective of your qualifications.

The truth is, we could do the 𝑐𝑜𝑢𝑙𝑑 𝐼 𝑜𝑟 𝑠ℎ𝑜𝑢𝑙𝑑 𝐼 dance all day long, but we’ll never arrive at a solution or achieve our goals until we actually do the thing we’ve been dancing around.

This is what psychologist Albert Bandura affirmed in this renowned research on self-efficacy—a person's belief in their own capacity to plan and accomplish their goals (desired tasks).

And if I've learnt anything from the last couple of months as an ex-shy girl, overthinker, and highly anxious person, it's this exact truth... competence doesn’t grow from dreaming, planning, or merely knowing. It grows from evidence.

Evidence from 𝑑𝑜𝑖𝑛𝑔.

So if you are ambitious but anxious to go after that dream or simply want to be more competent in accomplishing your goals, here are four proven ways to 𝑑𝑜 𝑖𝑡 according to behavioural science.

1. Mastery experiences

Mastery experience is the evidence you personally create, and it’s the most powerful source of competence building.

Every time you successfully do something, no matter how small that thing is, you provide your brain and mind with the proof that ‘Oh we can actually do this.’

The execution of the task itself doesn’t even have to be perfect or effortless. But by simply taking the step, performing the task, and being successful at it, you’ve created the evidence your brain needs to get out of your head and take the next step.

Unfortunately, this is where most of us get stuck. We delay taking action because we believe we have to be confident first in order to even think of handling that task. But in my experience, that is hardly true.

Back in high school, I was the girl who would feign sickness and hide in the sick bay when it was time for P.E (physical education) because going for P.E meant doing something that I thought I was very bad at. People and sports.

So I always found a reason to skip P.E. What I failed to see was that going to P.E. every Friday would have actually fast tracked my social confidence and eventually my athletic abilities. A girl can dream.

But I didn’t go, so I never got over those fears and insecurities in high school. Three years later, I found myself in university, where the social environment was 10 times more intimidating than high school.

Those fears came back full force whenever I entered the lecture hall, where it was more of a discussion, and students were eagerly sharing their thoughts and engaging in meaningful academic discourse with peers and lecturers.

It was the same game. Just different venues.

But this time, I did something different. Instead of running to the school clinic, I stayed to play.

It was an introduction to psychology class, and the lecture was engaging, so I dared to raise my hand, not even all the way up, but I did. I answered a question. I don’t remember the exact question, but I remember my heart beating so fast I thought I was going to faint. Even before raising my hand, I had rehearsed what I was going to say in my head as usual, and still, my voice shook, and I stammered.

But guess what? I engaged! In a social environment I found intimidating.

The next time, I was the one asking the questions, and before long, I was leading class presentations, group discussions, receiving the highest marks in sports psychology of all things, and speaking at academic conferences as valedictorian.

It all started with one very tiny action. Of choosing not to run but to feel the fear and do it anyway.

Stepping outside my comfort zone or as I like to call it, my fear zone in school not only helped me academically, but this newfound self-belief seeped into other areas of my life where I'm just as anxious to take action.

Of course, the nerves are still there, and my heart still beats like crazy whenever I have to engage in any social space, whether in person or online. Like I’m doing right here. But the only difference is that I now have proof of having done this before.

Most of the time that we’ve been here before evidence is all the reminder that our brain needs to chill out. Other times, we just need to familiarise ourselves with the requirements of our goals or roles.

2. Vicarious learning

The second best way to build competence is learning from others. Unlike mastery experience, where we build competence by going out there and doing the work, vicarious learning is more like a borrowed self-belief from second-hand experience.

Because the truth is, we don’t always believe in our potential. Maybe because we haven’t succeeded at our goal yet to believe we have what it takes. So, in this case, Bandura suggests we borrow that belief by watching someone we relate to succeed at a similar task.

When we learn from others' success, our brain updates itself and goes ‘hey if they can do it, maybe I can too.’

But here is the thing, you have to be very careful of who you model or take inspiration from because we unconsciously pick up both positive and negative cues such as fears, insecurities, and doubts from the people and things we observe.

Also, proximity plays a crucial role in our self-belief. For instance, if we’re always surrounded by people who reinforce fear, avoidance, or self-doubt, we internalize their beliefs, and that becomes our evidence too.

This is where I agree that we need to be intentional about the people we move with, who we learn from in person and online, and most importantly, be intentional about what we consume psychologically.

One thing I like to tell students as peer mentor is to audit their study environment every academic year, to expose themselves to people and opportunities that push them closer to their academic goals.

The same applies in life outside the classroom. When we're working on our new year's resolutions, vision boards, and quarterly goals, let's not forget to audit our physical and psychological environment to expose ourselves to the people and opportunities that drive us to take action. The reverse is also true.

3. Verbal persuasion (Feedback)

According to Bandura, verbal persuasion is the least potent source of efficacy compared to mastery experience and vicarious learning. But it’s still a way to build competence.

These are the external and sometimes internal voices you let in. The words people speak over you matter more than you think. Every encouragement and constructive feedback that reminds us of our capabilities pushes us to attempt things that we would’ve otherwise avoided.

Bandura stresses that not all voices carry equal weight because we are more influenced by people we perceive as trustworthy, credible, and relatable. While this tells us to be selective about the opinions we let influence our lives, it also tells us to be mindful of how we speak to ourselves because our inner voice is mostly the loudest one.

The last thing we want is a harsh inner critique yapping every time we dare to take action.

4. Physiological and affective states

The last source of efficacy is emotional and physiological states. This is something most of us are guilty of. Especially when we find ourselves in situations that challenge us. Naturally, we become anxious in those circumstances, but how we interpret this anxiety is what makes a difference.

Bandura’s research and countless studies on the topic suggest that we often judge our abilities based on how we feel in the moment.

This means that if we catch ourselves feeling unsure about a task, we can either interpret that feeling as a sign that we’re not capable or reframe it as a sign that this is simply unfamiliar territory. One we can explore and experiment with. When we do this, we adopt a growth mindset instead of a fixed mindset, and we stop disqualifying ourselves before we even have a chance to take action.

Knowing this now, when I get anxious about stepping outside my comfort zone, I remember (sometimes I forget) this little tip and ask myself: what if it's not fear that I'm feeling but excitement?

Because fear and excitement share a similar physiological arousal. It's just our interpretation of it that determines how it affects our mood and ultimately the outcome of our performance.

A positive mood creates pleasant feelings and state of mind which makes a person view their abilities in a positive light. Similarly, a bad mood diminishes this positive regard of one's strengths (Bandura, 1977).

So the next time you catch yourself dwelling on only the negative side of your bodily reactions or emotions, I want you to try this cognitive reframing exercise and see what happens.

If you already do this, I'd really love to know how it's helping you take action towards your goals, so tell me in the comments.

And if you are still sitting on the fence waiting to feel ready or bold enough before acting, take it from a fellow human who is mostly scared of making a fool of herself but still shows up—competence comes after you've taken the step. Not before.

It doesn't have to be a giant bold step. A tiny wobbly step works just as well.

So start now. Take the first tiny step. Because every small win is stacking evidence in your favour that yes you can do it despite the fears and uncertainty.

I will end with this related saying I’ve been coming across lately.

You will never feel ready because ready isn't a feeling. It's a decision.

✎﹏﹏﹏﹏﹏﹏﹏﹏﹏﹏️

𝐼𝑓 𝑦𝑜𝑢’𝑟𝑒 𝑛𝑒𝑤 ℎ𝑒𝑟𝑒, ℎ𝑖𝑖 𝑖𝑡’𝑠 𝑛𝑖𝑐𝑒 𝑡𝑜 𝑚𝑒𝑒𝑡 𝑦𝑜𝑢. 𝐼’𝑚 𝑋𝑜𝑟𝑙𝑎, 𝑎 𝑝𝑠𝑦𝑐ℎ𝑜𝑙𝑜𝑔𝑦 𝑔𝑟𝑎𝑑𝑢𝑎𝑡𝑒 𝑜𝑛 𝑎 𝑠𝑐ℎ𝑜𝑙𝑎𝑟𝑙𝑦 𝑝𝑢𝑟𝑠𝑢𝑖𝑡 𝑡𝑜 𝑏𝑒𝑐𝑜𝑚𝑒 𝑎 𝑏𝑒ℎ𝑎𝑣𝑖𝑜𝑢𝑟𝑎𝑙 s𝑐𝑖𝑒𝑛𝑡𝑖𝑠𝑡. 𝐼 𝑢𝑠𝑒 𝑚𝑦 𝑝𝑙𝑎𝑡𝑓𝑜𝑟𝑚𝑠 𝑡𝑜 ℎ𝑒𝑙𝑝 𝑎𝑚𝑏𝑖𝑡𝑖𝑜𝑢𝑠 𝑏𝑢𝑡 𝑎𝑛𝑥𝑖𝑜𝑢𝑠 𝑚𝑖𝑛𝑑𝑠 𝑡𝑜 𝑡𝑎𝑘𝑒 𝑎𝑐𝑡𝑖𝑜𝑛 𝑎𝑛𝑑 𝑡ℎ𝑟𝑖𝑣𝑒 𝑑𝑜𝑖𝑛𝑔 𝑠𝑜. 𝐼 𝑠ℎ𝑎𝑟𝑒 𝑟𝑒𝑠𝑒𝑎𝑟𝑐ℎ 𝑏𝑎𝑐𝑘𝑒𝑑 𝑖𝑛𝑠𝑖𝑔ℎ𝑡𝑠 𝑎𝑛𝑑 𝑙𝑖𝑣𝑒𝑑 𝑒𝑥𝑝𝑒𝑟𝑖𝑒𝑛𝑐𝑒𝑠 𝑜𝑛 𝑐𝑎𝑝𝑎𝑐𝑖𝑡𝑦 𝑏𝑢𝑖𝑙𝑑𝑖𝑛𝑔, 𝑚𝑖𝑛𝑑𝑠𝑒𝑡, 𝑟𝑒𝑠𝑖𝑙𝑖𝑒𝑛𝑐𝑒, 𝑎𝑛𝑑 𝑙𝑖𝑓𝑒𝑙𝑜𝑛𝑔 𝑙𝑒𝑎𝑟𝑛𝑖𝑛𝑔. 𝐼𝑓 𝑡ℎ𝑖𝑠 𝑖𝑠 𝑦𝑜𝑢𝑟 𝑐𝑢𝑝 𝑜𝑓 𝑡𝑒𝑎, 𝑠𝑢𝑏𝑠𝑐𝑟𝑖𝑏𝑒 𝑡𝑜 𝑏𝑒 𝑛𝑜𝑡𝑖𝑓𝑖𝑒𝑑 𝑤ℎ𝑒𝑛𝑒𝑣𝑒𝑟 𝐼 𝑝𝑜𝑠𝑡.

𝐼𝑓 𝑦𝑜𝑢 𝑓𝑜𝑢𝑛𝑑 𝑡𝑜𝑑𝑎𝑦’𝑠 𝑡𝑜𝑝𝑖𝑐 ℎ𝑒𝑙𝑝𝑓𝑢𝑙, ℎ𝑒𝑙𝑝 𝑖𝑡 𝑟𝑒𝑎𝑐ℎ 𝑚𝑜𝑟𝑒 𝑝𝑒𝑜𝑝𝑙𝑒 𝑏𝑦 𝑒𝑛𝑔𝑎𝑔𝑖𝑛𝑔 𝑤𝑖𝑡ℎ 𝑖𝑡. 𝑇ℎ𝑎𝑛𝑘𝑠 𝑓𝑜𝑟 𝑟𝑒𝑎𝑑𝑖𝑛𝑔.

𝑥𝑜𝑥𝑜

𝑋𝑜𝑟𝑙𝑎

Article Sources

Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215. https://doi.org/10.1037/0033-295X.84.2.191

Schwarzer, R. (1992). Self-efficacy in the adoption and maintenance of health behaviors: Theoretical approaches and a new model. In R. Schwarzer (Ed.), Self-efficacy: Thought control of action (pp. 217–242). Hemisphere.