Motivation

What Is Self-Efficacy?

Have you encountered a difficult assignment and thought, “I can’t do this. I should just give up now”? These types of thoughts reflect one's self-efficacy or confidence in one's ability to perform a certain task.

"I know I am a good writer. I am confident I can write a great paper!"

Self-Efficacy

Mindset

Mastery Orientation

Anxiety Levels

Just remember that self-efficacy beliefs can change over time and across different situations.

Keep reading through this section if you are interested in learning more about self-efficacy and the steps you can take to improve these perceptions.

"I haven’t done well with papers in the past. I don’t think I can do this."

Why Is Self-Efficacy Important?

Self-efficacy is important because it directly influences how much effort you invest in school. When confident, most students will try hard and persist in the face of failure. When self-doubt creeps in, they tend to avoid schoolwork, procrastinate, or give up altogether.

If you have high self-efficacy for learning...

You will be confident and self-assured you have the knowledge and skills needed to succeed in completing learning activities.

This means you will typically...

Engage in school-related assignments and activities

Persist through challenges and setbacks

Experience satisfaction and enjoyment when learning

Feel confident when completing activities in the future

If you have medium self-efficacy for learning...

You are somewhat confident you can learn, perform well, and succeed in a school environment. Alternatively, you may believe you only have the skills and knowledge to succeed on some learning tasks (e.g., writing) or in some classes (e.g., English).

This means you typically...

Have some difficulties persisting through challenges

Enjoy school less than you would like

Avoid certain subjects, classes, or assignments at times

Feel okay, but not great, about your academic performance

If you have low self-efficacy for learning...

You are not very confident you have the knowledge or skills needed to succeed in most learning situations.

This means you typically...

Give up quickly when facing difficulties

Tell yourself things like “I knew I couldn’t do it”

Feel stressed, uninterested in learning, or helpless

Avoid challenging school work

How Maria’s self-efficacy changed over time

In the following scenario, try to identify the different things that helped Maria overcome some of the challenges she experienced in school.

1

Maria’s experience with low self-efficacy

Maria, a single mother who takes college courses at night, often doubts her abilities to learn. She is easily discouraged when challenged and feels defeated before she even begins the work.

I don’t understand a lot of the information in this course. It is too hard, I just can’t do it!

2

Maria’s Steps to Increasing Her Self-Efficacy

Maria expressed her frustration with low test grades and poor feedback from teachers to her friend, Jose. He reminded her to remember all of the positive things that she had accomplished in school and to also check out a website (the SRL Lab) to learn additional tips on how to become more confident in her skills.

After reviewing some of the SRL Lab, Maria began to set short-term goals for each of her courses. She liked having goals because they gave her a sense of purpose and a motivational push to strive to perform better. Maria also became more confident in herself as she accomplished these goals.

Maria also began to engage in more positive self-talk. Whenever she felt overwhelmed, she thought to herself “I can do this! I just need to try.”

Whenever Maria felt stuck, she reminded herself that she can ask for help from her teacher and can use the online classroom resources to help her problem-solve. After seeking out help a couple of times, she naturally became more confident in using this strategy in the future.

Maria also used positive self-talk when feeling unmotivated: “I know there are other things I would rather be doing, but doing a great job on this assignment will really help my grade in this class!"

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Maria’s experience with higher self-efficacy

When I feel more confident in myself, I work faster and better than I did before. I can do this!

Key Thought

Increasing your self-efficacy is about seeing success and reminding yourself that you can do it! Once Maria’s confidence began to rise, she felt less overwhelmed by the assignments in her class and began to show some progress in her test grades.

How to Improve Your Self-Efficacy

Improve Your Self-Efficacy

Below are several different strategies for enhancing your self-efficacy or confidence in completing school activities, such as writing a paper, studying for a test, or completing homework assignments.

Self-Efficacy Strategies

Ways to improve your self-efficacy

An illustration of a head with 6 lightbulbs

Using positive self-talk Getting feedback and separating feedback into components Seeking help Developing a growth mindset Breaking down the task Reviewing and recording outcomes

What is Mindset?

Mindset refers to your beliefs about whether your intelligence is fixed or can grow and change over time. It reflects your beliefs about the nature of ability, NOT your actual ability.

"I don’t understand this, but I can use a tutor to learn more. My ability in this class can improve because I have a Growth Mindset."

Motivation

Self-Efficacy

Mindset

Mastery Orientation

Anxiety Levels

The Growth Mindset and the Fixed Mindset

Learners with a Growth Mindset believe their intelligence can change with effort. They view mistakes as a normal part of learning and want to improve as they encounter challenges.

Learners with a Fixed Mindset believe their abilities cannot be changed. They struggle to move forward after making mistakes because they think these mistakes reflect their unchangeable low ability or intelligence.

"I don’t understand, and I never will. I have a Fixed Mindset."

Why is Mindset Important?

Your Mindset is important because it affects how you view success and failure. It also has a major influence on your level of persistence and perseverance when encountering a challenge.

Growth Mindset
Fixed Mindset

If you have a growth mindset...

You likely think “My intelligence can change over time with effort.”

This means you typically...

Are more likely to overcome challenges and setbacks in school

Are motivated to try hard and to learn simply for the sake of learning

Feel more confident in your academic abilities, especially when challenged

Improve from mistakes, which you believe are a normal part of learning

If you have a fixed mindset...

You likely think “My intelligence cannot change regardless of what I do.”

This means you typically...

Are unsure how to overcome challenges and setbacks

Feel defeated, helpless, or unmotivated

Avoid tasks that are difficult or challenging

Feel embarrassed when you make a mistake

How Omar’s mindset changed his experiences in school

In the following scenario, try to identify how Omar’s fixed mindset negatively impacted his motivation to learn, and how he worked to create a more positive, growth mindset.

1

Omar’s fixed mindset influenced his reactions

Omar received a poor grade on his science midterm, despite thinking the exam went well. Omar labeled himself a “failure” and decided he did not have the ability to do well on the upcoming final, regardless of his effort and practice.

"Wow, that was a much lower grade than I expected. I am so bad at science and I will never get better."

2

Omar’s Mindset Actions

Omar was at a crossroads. He could either continue to believe that his intelligence is fixed, and struggle through the remainder of his science class, or he can take action to adopt a healthier growth mindset.

FIXED MINDSET: With the help of his adviser, Omar realized that his fixed mindset was causing him to become less motivated to pay attention in class and to do his work. He was interested in learning about how to change his perspective about the nature of his intelligence.

GROWTH MINDSET: With the help of his adviser and after reading about growth mindsets, Omar began to gradually see that his intelligence was something he could change. His adviser made an impression on Omar when he stated, "Your brain is like a muscle. The more you work it, the more capable and smart you become."

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The Effects of a Growth Mindset

"By adopting a Growth Mindset, I realized I can change my science grade with more effort and practice!"

Key Thought

It took some time and support from his adviser, but Omar eventually realized that his Fixed Mindset was limiting his potential. By reframing how he viewed ability and the role of practice in improvement, he began to think more frequently about how he was learning and developed a more adaptive sense of confidence about his ability to improve and learn in school.

How to Improve Your Mindset

Improve Your Mindset

Below are different strategies to enhance your skill in creating a growth mindset.

Mindset Strategies
Watch Video

Ways to improve your mindset

Reframe how you think about success and failure. Create a positive internal monologue Ask yourself "Am I aware of my mindset?" Learn about neuroplasticity. Embrace challenges, and ask for help when you are stuck. Adopt a growth mindset in all aspects of your life.

You can learn how to believe and act so that your intelligence can be enhanced with effort.

Developing a can-do mindset

What is Goal Orientation?

Have you ever wondered about why you want to perform well or get good grades in school? Understanding your goal orientation can help you answer this question.

"I really like to learn this information. It is fun and can help me in my career" (mastery orientation)

Motivation

Self-Efficacy

Mindset

Mastery Orientation

Anxiety Levels

Mastery vs. Performance Goal Orientation

Goal orientation refers to the reasons why individuals engage in learning as well as their overall approach to learning. Typically, learners will exhibit either a mastery orientation or a performance orientation. Mastery learners tend to enjoy learning just for the sake of learning and are interested in developing their knowledge.

Learners with a performance orientation will typically engage in learning because they want to attain good grades, outperform others, or avoid looking incompetent. These learners tend to focus primarily on the outcome because they want to be viewed by others as capable.

Although both types of goals can motivate people, research shows that mastery goals are more helpful and useful.

"I better do well so others don’t think I’m dumb. I always worry that I am not going to measure up" (performance orientation)

Why is Goal Orientation Important?

Your goal orientation, specifically your mastery orientation, is important because it can influence how deeply you engage in the learning process.

If you have a mastery goal orientation...

You learn because you want to expand your knowledge and skills and because you simply like to learn.

This means you typically...

Feel excited about, satisfied with, and confident in your learning

Are motivated to learn for the sake of learning, without worrying much about grades

Choose challenging tasks that will allow you to learn new information

Think deeply about information and learning and try to make connections between new information and what you already know

If you have a mixed goal orientation...

You may find that you exhibit characteristics of both mastery and performance goal orientations.

This means you might...

Sometimes feel anxious about outperforming others in some classes or situations

Be motivated by grades and outcomes as well as the interest and joy of learning

Sometimes choose easy assignments so that you can ensure that you are successful

Sometimes view mistakes as a natural part of learning whereas other times mistakes cause you a lot of anxiety

If you have a performance goal orientation...

You learn because you want good grades and because you want others to think you are competent.

This means you typically...

Worry about how you perform relative to others

Attempt to learn information on a superficial level

Avoid taking risks due to fear of making mistakes or appearing incompetent to others

Experience negative emotions following failure or struggle

How adopting mastery learning goals helped Janet succeed

In the following scenario, pay attention to how Janet adopted mastery goals and how using these types of goals were helpful.

1

Janet’s experience with a low mastery goal orientation

Janet enrolled in a business course because, in addition to her employer paying for it, she thought her boss would be impressed with her taking the class. However, she was preoccupied and anxious about receiving an acceptable grade and what others might think if she bombed in the class.

"I know this class is important, but it seems very difficult. I am worried about looking dumb in front of my professor and disappointing my boss."

2

Janet’s Mastery Orientation Actions

Janet met with her advisor because of her concerns about the class. Her advisor suggested that she reframe the situation. Rather than worrying about grades, Janet may find this experience more enjoyable if she simply focused on the process of learning and seeking to develop her knowledge and skills.

Janet began to think about why she was even taking this course. She decided to establish a goal of attempting to link the content of the course to her current job. This made the course more relevant, which helped Janet enjoy the learning process.

Instead of aiming for a specific grade (e.g., B+), Janet decided to focus on the strategies that she needed to use to most effectively learn information in the class.

Janet also began to focus on improvement and growth of her skills as a key personal goal. She became very excited each time she learned something important relevant to her current job.

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The effects of a Mastery Orientation

"Now that I am more interested in the process of learning and developing my skills, I am more relaxed and excited about learning."

Key Thought

Developing a mastery goal orientation helps people enjoy learning. The focus becomes more about putting forth effort and mastering content rather than being preoccupied with just getting good grades or presenting oneself as competent to others.

Improve Your Mastery Orientation

Improve Your Goal Orientation

There are several strategies that you can use to help develop a mastery goal orientation.

Mastery Orientation Strategies

Strategies to increase your mastery orientation

Make learning relevant Develop a growth mindset Reframe mistakes and failures Choose challenging tasks Focus on your individual progress Evaluate based on task criteria

What is Test Anxiety?

Have you ever attempted a project or test but became so nervous and anxious that you froze and could not proceed? Test anxiety refers to excessive worry or fear of being evaluated poorly.

"I am so nervous about studying for this test that I can’t even sit down to study!"

Motivation

Self-Efficacy

Mindset

Mastery Orientation

Anxiety Levels

How you cope with test anxiety can impact how you perform.

Test anxiety refers to the experience of negative thoughts (e.g. worrisome and fear-inducing thoughts), uncomfortable feelings (e.g. anxiety), and undesirable physical responses (e.g. increased heart rate) when you are evaluated. Anxiety can also occur with many different types of learning activities, not just tests.

When learners experience high anxiety, they will often feel “on edge” and avoid activities such as homework or studying. A key goal for many students is to figure out ways to better manage and control these feelings.

"When I try to take a test, I freeze and can’t remember anything I’ve learned."

Why is Test Anxiety Important?

Managing anxiety in schools is important because it can affect your motivation and the overall quality of your engagement in school-related activities.

If you have low test anxiety...

You rarely feel overly stressed and concerned about how you will perform on academic evaluations (e.g., tests).

This means you typically...

Feel at ease before, during, and after exams and assignments

Remain focused when preparing for and during evaluations

Feel more confident in your ability to perform well in evaluative situations

Persist when tasks are challenging

If you have a moderate level of test anxiety...

You sometimes feel worried about failing tests and evaluations, or may only feel worried about some classes and topics.

This means you might occasionally...

Avoid some learning activities and give up easily when you feel stressed

Feel nervous or worried before, during, or after an exam

Feel uncertain and lack confidence in your skills

Procrastinate doing your work because it make you nervous

If you have high test anxiety...

You feel overly worried and scared that you will perform poorly on your assignments, projects, and/or tests.

This means you typically...

Have difficulty concentrating before and during an evaluation

Feel stressed and overwhelmed whenever you are evaluated

Avoid activities related to learning (e.g., homework, studying)

Are more likely to give up because of low self-confidence

How George learned to reduce his test anxiety

In the scenario below, see if you can identify how George recognizes and attempts to reduce his test anxiety so that he feels better about school.

1

George’s experience with high test anxiety

George wants to return to college to finish his degree, but he is nervous about performing poorly. In the past, he often did poorly on tests because he became too anxious to study and struggled to focus during the test.

"I want to succeed, but I get so worked up during tests that I forget everything I’ve learned!"

2

Test Anxiety Actions

George spoke to his advisor about his concerns. His advisor helped him realize that his excessive worries and fear of failure would prevent him from doing well but that there are things George can do to help:

Through discussions with his advisor, George learned about strategies to manage his anxiety in performance situations. For tests, he began to look through the entire test, start with the easier questions and return to the harder ones later. In the past, he would get stuck on one or two questions and then let his anxiety take over.

For tasks that require writing, George learned how to brainstorm ideas and create outlines rather than jumping right in and letting his nerves throw him off track.

For any anxiety-provoking situation, George began to use positive self-talk to help him stay calm. He learned to replace his negative thoughts with positive statements such as “It’s okay, I can do this,” and “I know this material, I studied.” He also began using breathing and muscle relaxation techniques in performance situations when feeling anxious.

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George’s experience with lower test anxiety

"Now that I know how to stay calm, I can study more efficiently and don’t fear tests as much!"

Key Thought

George used strategies to help him calm his mind and feel more at ease. He felt more prepared to handle tests and other evaluations and more confident in his abilities to succeed. Although George still got nervous from time to time (as most students do), George’s experience in college was much less stressful and overwhelming.

How to Reduce Your Test Anxiety

Ways to Reduce Your Test Anxiety

There are several strategies that you can use to help decrease your level of anxiety in performance situations.

Managing Anxiety

Strategies to reduce your test anxiety

Create a schedule Practice positive self-talk Challenge your negative thoughts Practice relaxation techniques Develop good test taking skills Review and adapt learning techniques

Effects of Self-Efficacy Effects of Mindset Effects of Mastery Orientation Effects of Anxiety Levels

Motivation

Explore Tips for Anxiety Levels:

Explore Tips for Goal Orientation:

Explore Tips for Mindset:

Explore Tips for Self-Efficacy:

Key Motivation Tips to Remember

Improve Your Self-Efficacy

Improve Your Mindset

Improve Your Mastery Orientation

Reduce Anxiety Levels

Strategies to reduce your test anxiety

Strategies to increase your mastery orientation

Ways to improve your mindset

Developing a can-do mindset

Ways to improve your self-efficacy

Motivation

Just remember that self-efficacy beliefs can change over time and across different situations.

If you have high self-efficacy for learning...

This means you will typically...

If you have medium self-efficacy for learning...

This means you typically...

If you have low self-efficacy for learning...

This means you typically...

Maria’s experience with low self-efficacy

Maria’s Steps to Increasing Her Self-Efficacy

Maria’s experience with higher self-efficacy

Key Thought

Ways to improve your self-efficacy

Motivation

The Growth Mindset and the Fixed Mindset

If you have a growth mindset...

This means you typically...

If you have a fixed mindset...

This means you typically...

Omar’s fixed mindset influenced his reactions

Omar’s Mindset Actions

The Effects of a Growth Mindset

Key Thought

Ways to improve your mindset

Developing a can-do mindset

Motivation

Mastery vs. Performance Goal Orientation

If you have a mastery goal orientation...

This means you typically...

If you have a mixed goal orientation...

This means you might...

If you have a performance goal orientation...

This means you typically...

Janet’s experience with a low mastery goal orientation

Janet’s Mastery Orientation Actions

The effects of a Mastery Orientation

Key Thought

Strategies to increase your mastery orientation

Motivation

How you cope with test anxiety can impact how you perform.

If you have low test anxiety...

This means you typically...

If you have a moderate level of test anxiety...

This means you might occasionally...

If you have high test anxiety...

This means you typically...

George’s experience with high test anxiety

Test Anxiety Actions

George’s experience with lower test anxiety

Key Thought

Strategies to reduce your test anxiety