People who regard themselves as highly efficacious act, think, and feel differently from those who perceive themselves as inefficacious. They produce their own future, rather than simply foretell it. -Albert Bandura
Yes You Can
Are you finding it hard to resist adding a few Splenda to your morning coffee? Do the sugar demons still call to you as your drive past the gelato shop on the way home from work? Does the evening just not feel the same without a little red wine to wind things down? That’s understandable— temptation is everywhere, and even experienced healthy eaters fall back into old patterns now and again.
There is a term in the health-behavior-change world called self-efficacy. Self-efficacy is your belief in your ability to succeed in specific situations. Don’t confuse self-efficacy with self-esteem–where self-esteem is about feeling good about yourself, self-efficacy is about your own belief in your ability to effect change on your circumstances and behaviors. To put it plainly, in order to complete all 30 days of your Whole30 with no slips or cheats, you need to BELIEVE that you can complete all 30 days of your Whole30 with no slips or cheats.
Take a minute here to take stock of yourself. Do you feel like you currently have the self-efficacy you need to be successful in your Whole30? If your answer is a resounding “Yes!” then hooray for you! The information we provide here today is only going to make your journey that much easier. If you answer is “Not really…” or “I’m not sure…” then read on. We are going to help you create a rock-solid belief in your ability to succeed, just in time for our August 1st Whole30.
During your Whole30 it is likely that you have certain goals you want to accomplish, behaviors you want to change, and tasks you want to achieve. Putting these plans into action is going to require strong self-efficacy.
People with a strong sense of self-efficacy have several things in common:
First, they see challenges as difficult undertakings that can be overcome. For example, let’s say you are hosting Book Club this month. Usually Book Club is an excuse to get together with friends, drink, eat finger food, and mingle. This situation is rife with temptations that could set you back or get you off track. But instead of lamenting over the fact that you won’t get to indulge in tasty but nutrient-poor appetizers, you choose to see this as an opportunity to find creative ways to introduce delicious new recipes into your Good Food recipe repertoire.
Next, people with greater self-efficacy purposely develop a deeper interest in the healthy activities in which they choose to participate. This could mean starting a meet-up group that has Whole30 potlucks once a week. Or maybe you decide to read up on everything you can get your hands on that has to do with eating healthy, nutritious food. You might even want to start your own blog documenting your experience from start to finish. It is also incredibly helpful to put yourself in situations where you witness others’ success since this can increase your own belief in your ability to be successful. Check out the ever-growing list of Whole30 success stories here and know that if they can do it, so can you!
People with strong self-efficacy form a solid commitment to their chosen actions. They set themselves up for success from day one. They surround themselves with people and situations that only increase their chance of positive outcomes. Guess what? YOU already have strong self-efficacy because you not only decided to take on the Whole30 in the first place, but you are back here on the Whole9 blog, reading this post, and continuing to educate yourself. This action in and of itself shows your commitment to your health today, tomorrow, and for the rest of your life.
Finally, people with strong self-efficacy recuperate quickly from setbacks and disappointments. This is also known as resiliency. People who are resilient bounce-back from hard times more quickly and easily. They roll with the punches and find creative ways to problem solve. Resilience won’t make that tempting cupcake your wife just ordered during your coffee outing disappear, but it can give you the ability to see past it and better handle the situation.
Start strengthening your self-efficacy today. Right this minute. Start seeing obstacles as opportunities. Increase your interest in all things Whole30. Commit right now to be successful. And practice bouncing back. Because consciously strengthening your self-efficacy can make all the difference in your Whole30 success.
Join Us on August 1st
We’ll be launching an official Whole30 on August 1st, sponsored by Whole9 Nutrition Partners CrossFit Springfield. Strengthen your sense of self-efficacy and join us! Read this article to learn how to commit to the program, and score our best tips to prep for your best Whole30 ever.
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PRECISELY what I needed to read at this very moment. Thank you!
Thanks for this. I’m doing Whole 30 in August, and I’m so excited! My biggest temptation will be peanut butter, but I know I can do it.
@Jennypenny – there are lots of alternatives that will help out. Of course, eating them to excess will just defeat the purpose but they can help you transition to something that is more healthy.
http://www.barneybutter.com/products/category/barney-bare/ almond butter with no added sugar or salt.
Check your local stores for almond butter or sunflower butter. Check that they have no added sugars and no bad oils, but in general they’re widely available and just as delicious on celery sticks!
OK, so my friend recommended this website and the first link I choose has a quote by my Guru Albert Bandura. Self-efficacy indeed, happy to be on board. Blessings, judyb
Sara in Brooklyn says
Nice to see my dear friend judy b – my Whole 30 may need to start/end a week later, but am working out those details now. I so appreciate the whole9 approach.
I’m better with absolutes than with gray areas, and for me, gluten and dairy are in the “absolutely never” category. Never tempted, never struggle. Legumes, too – once or twice a year, I’ll eat a few lentils (or a little rice) if someone has gone out of their way to make something especially for me. It’s greatly simplified my life, and actually made eating easier, strangely enough.
My Whole 30 will about (gently) cutting down my ‘reasonable,’ but absolutely necessary, daily black coffee; really, no wine at all? yes, really; better versions of what to eat when ‘stuck’ on a long day away from the home planet (better planning; better fallback plan than potato chips; you get the idea). And making it so spouse can have a sweet treat when I don’t, without either of us feeling as though we’re messing up. (He really wants a little, often; I really don’t – maybe I’ll have a special seltzer after dinner?)
Also – have been better with extremes than moderation in exercise – more in the dance arena than Crossfit. Have friends who traded disordered overeating for over-exercise… no thanks! I’m looking to continue lots of walking, dancing with dogs, and increasing bodyweight exercise outdoors in our park a few mornings a week. Pullups, I am coming for you.