Self-Efficacy
Why Believing in Yourself Is the Key to Real Change and Reversing PCOS
Have you ever wondered why it’s so hard to stick to healthy routines? Maybe you’ve read all the books about PCOS nutrition, tried the workouts, tested the supplements and yet, something keeps holding you back.
The truth is: it’s not about what you know. It’s about what you believe you can do.
What Is Self-Efficacy?
The term was introduced by psychologist Albert Bandura in the late 1970s. Simply put, self-efficacy means believing you can take the actions needed to reach your goals. It’s not about knowledge, but about trust in your ability to act on that knowledge.
Self-efficacy means trusting your ability to act.
Without it, good intentions remain theory.
With it, healthy habits become natural and lasting!
Why Self-Efficacy Matters with PCOS
PCOS can often make you feel like your body is in control, not you. Strengthening yourself-belief changes that. Women who build self-efficacy experience more resilience, more balance, and more lasting results.
How to Build Self-Efficacy Step by Step
1. Celebrate the small wins.
2. Find role models who show you it’s possible.
3. Surround yourself with encouragement.
4. Learn how to manage failure.
Practical Tools You Can Use
The “I Did” Journal Each evening, note down three things you did well. These small wins train your brain to focus on progress, not perfection.
“As If” Visualization Imagine the version of you who already feels balanced, healthy, and confident. Support this visualization by creating a vision board that represents the life and energy you’re building.
Self-Talk Affirmations Replace negative inner dialogue with empowering statements like “I’m learning to support my body one step at a time.” Repetition builds belief and belief creates change.
The Commitment Contract Create clear intentions and write them down like a contract with yourself. Putting it in writing builds accountability and consistency - the foundation of lasting change.
"Believe you can, and you’re already halfway there.”
-Theodore Roosevelt
Final Word
You don’t have to be perfect to make progress. Every small step counts and each one strengthens your belief in yourself. Self-efficacy is like a muscle: the more you train it, the stronger it gets. Every choice you make, every small win, every time you get back up after a setback, you are proving to yourself: “I can do this.”
Reversing PCOS doesn’t happen overnight. It’s not about being perfect or following a strict 30-day plan. It’s about building belief in yourself, step by step. And when you start to truly believe that, PCOS no longer defines you. You define the path forward toward hormonal balance, confidence and yourself again!
If you want to learn how to apply self-efficacy to your PCOS journey, book a Discovery Call and let’s build your sustainable system together.
References
Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215.
Bandura, A. (1997). Self-Efficacy: The Exercise of Control. New York: Freeman.
Strecher, V. J., DeVellis, B. M., Becker, M. H., & Rosenstock, I. M. (1986). The role of self-efficacy in achieving health behavior change. Health Education Quarterly, 13(1), 73–91.
Schwarzer, R., & Renner, B. (2000). Social-cognitive predictors of health behavior: Action self-efficacy and coping self-efficacy. Health Psychology, 19(5), 487–495.
Avery, J. C., & Braunack-Mayer, A. J. (2007). The information needs of women with polycystic ovary syndrome and the implications for health care providers. BMC Women's Health, 7(9).
