How to Change Your Life: Self-Efficacy, Learned Helplessness, and Growth Mindset

Being Well with Forrest Hanson and Dr. Rick Hanson

Being Well

Education, Self-improvement, Health & Fitness, Mental Health

4.8 • 2.7K Ratings

🗓️ 5 June 2023

⏱️ 68 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you’re tired of feeling stuck, this one’s for you. Dr. Rick and Forrest explore how we can overcome learned helplessness and change our lives by developing self-efficacy: the ability to influence our environments and control our motivation and behavior. Key topics include why we get stuck, the science of learned helplessness, focusing on effort over talent, creating a growth mindset, and balancing acceptance and agency. You’ll learn how to improve self-efficacy, embrace who you are, and become truly confident in your ability to grow. Watch the Episode: Prefer watching video? You can watch this episode on YouTube. Key Topics: 0:00: Introduction 1:50: Why are we prone to feeling stuck? 4:45: Fear of failure and negativity bias 8:30: Learned helplessness and the dog study 18:05: Difficulties identifying patterns we’re close to 20:00: The biological function of shame 22:55 The connection between our emotions, our body, and our sense of self-efficacy 24:10: Chronic illness and pain, and recognizing what is and is not in your control 26:10: What is a growth mindset? 28:40: Nature and nurture, talent and effort, and our metrics of self-worth 35:00: Rick’s practical tips for improving self-efficacy (complete with soundtrack) 40:20: Creating a coherent self-narrative 42:35: An example from Forrest of claiming agency 46:20: Advice for someone in their late 20s when feeling stuck 51:40: Building on and reinforcing our successes 56:35: Determination 59:35: Recap Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link. Sponsors: Get 15% off OneSkin with the code BEINGWELL at https://www.oneskin.co/ Go to BrioAirPurifier.com and use code BEINGWELL to save $100 on a Brio Air Purifier. Finally get that project off the ground with Squarespace! Head to squarespace.com/beingwell for a free trial, and when you’re ready to launch use coupon code BEINGWELL to save 10% off your first purchase of a website or domain. Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Want to sleep better? Try the Calm app! Visit calm.com/beingwell for 40% off a premium subscription. Connect with the show: Subscribe on iTunes Follow Forrest on YouTube Follow us on Instagram Follow Forrest on Instagram Follow Rick on Facebook Follow Forrest on Facebook Visit Forrest's website Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Hey everyone, welcome to Being Well, I'm Forest Hanson.
0:10.4	If you're new to the podcast, thanks for listening today and if you've listened before, welcome
0:14.2	back.
0:15.2	Today we're going to be exploring maybe these single biggest reason that people end up
0:20.6	not improving their circumstances and not growing and changing in the ways that they
0:24.8	care about the most.
0:26.4	The belief that they are stuck, that there's nothing that they can do, that they can't
0:30.1	exert much influence over their environments, and that these circumstances will just keep
0:34.9	on going and going and going.
0:37.9	Now the counter to this is something that's called self-efficacy, and that's the belief
0:41.8	that we have in ourselves, that we can be an agent of change, that we really can change
0:45.6	those environments, and maybe even most importantly, we can change ourselves.
0:50.5	We can exert some control over our motivation and our behavior.
0:54.6	Now improving self-efficacy is maybe the best thing a person can do to end up creating
1:00.5	more of a life that they want to live, and today we're going to be exploring how we can
1:04.6	do just that.
1:05.6	To help us do that, I'm joined today as usual by Dr. Rick Hanson, Rick is a clinical psychologist,
1:10.9	he's the best-selling author, he's my dad, and for the first time in a very long time,
1:15.0	he's actually in the same room with me as we're recording one of these.
1:18.0	So dad, how are you doing today?
1:19.3	I'm good, and I'm really happy to be in your space, and compared to your bedroom as
1:24.2	a kid, it's so work-a-lay.
	...

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