Confidence Scale

Complete the following confidence scale to rate how confident you in your ability to achieve your health behavior change goal. A number of situations are listed below can make it hard to stick to behavior change goals. On a scale of zero to 100, please rate your confidence or self-efficacy in each of the blanks regarding how certain you are that you can get yourself to continue to practice your new or positive health behavior(s) on a regular basis during each of these situations (Pajares & Urdan, 2006). 

Rate your degree of confidence by recording a number from 0 to 100 using the scale given below:

0          10        20        30        40        50        60        70        80        90        100

Cannot                                          Moderately                                   Highly certain

do at all                                             can do                                                     can do

Confidence

(0-100)

_____When I am feeling tired

_____When I am feeling under pressure from work

_____During bad weather

_____After recovering from an injury that caused me to stop exercising

_____During or after experiencing personal problems

_____When I am feeling depressed

_____When I am feeling anxious

_____After recovering from an illness that caused me to stop exercising

_____When I feel physical discomfort when I exercise

_____After a vacation

_____When I have too much work to do at home

_____When visitors are present

_____When there are other interesting things to do

_____If I don’t reach my exercise goals

_____Without the support from my family or friends

_____During a vacation

_____When I have other time commitments

_____After experiencing family problems

Rate your confidence regularly and use the sources of self-efficacy to improve your numbers.

Remember, self-efficacy is task and situation-specific, so you may want to create a confidence ruler for all of the behaviors you wish to improve and in a variety of situations. For example, you may score a 90 in your confidence in your ability to exercise three times per week, but a 40 on your confidence in your ability to eat healthy on a daily basis. In addition, you may be faced with situations that make it difficult to stick to your health behavior change goal. Make a list of challenges that you may face on a regular basis when trying to achieve your health behavior change goal. The challenges on your list should vary in difficulty level, where some may be easier for you to overcome, and others may be more difficult. Next to each challenge, suggest solutions to overcome it or an alternative, positive health behavior that you could engage in.

Content from: Change Your Mind: 7 Ways to Harness the Power of Your Brain to Achieve True Well-Being - Available on Amazon