As a mental performance consultant, I spend a lot of time helping athletes understand the difference between self-efficacy and confidence, two mental skills that are related but not the same. Learning to recognize the difference can change the way you train, compete, and handle challenges.
Self-efficacy is your belief in your ability to successfully perform a specific task in a specific situation.
Think: “Can I do this particular thing right now?”
It’s built through past experiences, skill development, and mastery of that exact task.
Confidence, on the other hand, is your overall belief in yourself, your broader trust that you can figure things out, adapt, and persevere, even when you’re unsure about the specifics.
Here’s the breakdown:
| Self-Efficacy | Confidence |
|---|---|
| Task-specific | Broad and general |
| Built through mastery experiences | Influenced by mindset, resilience, and environment |
| Can vary from skill to skill | Can remain high even if self-efficacy is low in certain areas |
How This Will Play Out in My First Sprint Triathlon
Five months postpartum, I decided to try my first sprint triathlon, with less than five weeks to train.
Am I training consistently? Not really.
Am I in peak race shape? Definitely not.
Am I nervous? Absolutely.
But am I doubting my ability to finish? Not at all.
Here’s why:
🏃 The Run – High Self-Efficacy + High Confidence
Running is my sport. Even if I’m not in peak “running shape,” I know from years of experience that I’ll get through a 5K. My self-efficacy for running is high because I’ve done it before, many times. My confidence is also high, I trust that I’ll push myself through it no matter my current fitness level.
🚴 The Bike – Low Self-Efficacy + High Confidence
Cycling isn’t my strength. I ride occasionally, but I’ve never trained or competed on a bike. That means my self-efficacy for the biking portion is low. Still, my confidence stays high, I believe my overall fitness, grit, and determination will get me through those 15 miles, even if I’m not the fastest out there.
🏊 The Swim – Lowest Self-Efficacy, Still High Confidence
This will be my biggest challenge. I’ve never swam competitively, just for leisure or to keep my kids safe in the pool. My self-efficacy for swimming is low because I don’t have much skill or training. But my confidence? Still high. I trust my adaptability and competitiveness will carry me through. I just know I’ll need to put in some extra practice before race day.
The Takeaway for Athletes (and Anyone Facing a Challenge)
You don’t have to feel 100% prepared in every skill to compete or succeed. Confidence can carry you when your self-efficacy in specific areas is low, but the reverse is also true. Building self-efficacy in your weaker areas through deliberate practice can make your confidence even stronger.
When you understand the difference:
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You can train more strategically, targeting the skills that need a self-efficacy boost.
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You can use your confidence to push through uncertainty and discomfort.
For me, this triathlon won’t just be a race, it will be a real-life demonstration of how self-efficacy and confidence work together. And that’s exactly what I help my athletes develop: the ability to believe in themselves both in the moment and in the big picture.
How will I do? Well, stay tuned—more on that come September 14th 😉.
