How Physical Challenges Build Self-Trust to Achieve Life Goals
As we step into a new year, the air is charged with resolutions and aspirations. Among the most common are health-related goals: managing stress, eating better, exercising more, or improving sleep.
We start strong in January, but by March—or even the second Friday of January, often dubbed "Quitters’ Day" because research shows many abandon their resolutions by then—the momentum fades.
By the time we take stock at the end of the year, those health goals we set often remain unachieved. What happens?
There are many reasons we struggle to stick to our health goals, but contrary to popular belief, a lack of willpower isn’t one of them. The biggest obstacle is a lack of self-efficacy.
What is Self-Efficacy?
Self-efficacy is a person's belief in their ability to achieve specific goals by performing the necessary actions. But it’s not just about believing in yourself—it’s about trusting yourself.
There’s a distinction. While "self-belief" focuses on cognitive confidence in your abilities, "self-trust" runs deeper. It’s about having faith in your ability to navigate challenges, make good decisions, and adapt—even when uncertainty looms. Self-trust relies on your judgment and resilience, pushing beyond "I think I can" into "I trust I will."
When life throws challenges your way, self-efficacy keeps you optimistic and confident. Even when the path seems unclear, it helps you find solutions, adapt, and persist. People with high self-efficacy understand the journey is about progress, not perfection. They trust that each step forward—even a small one—will eventually lead to success.
Last year, I realized how profoundly physical challenges could teach us about self-trust and its role in breaking barriers—not just in fitness, but across all areas of life. Two moments stood out: rock climbing for the first time and abseiling down the highest waterfall I’ve ever tackled.
Rock Climbing: The Beginning of Self-Trust
In February 2024, I decided to try rock climbing. It was something new to challenge myself—a way to grow through learning. I approached it with excitement, thinking, "I can do this!"
That is, until I stood at the base of Fischer's Tower, a 25-meter rock at Hell’s Gate National Park.
Suddenly, belief faltered. Could I trust my body to handle this? Would my limbs hold up under pressure? Every step upward became a dance between belief and trust. It wasn’t just about knowing the equipment and instructions; it was about trusting my body and judgment in each moment.
Abseiling: Trust in the Face of Fear
By November, I faced a new challenge: abseiling a 45-meter waterfall. While I’d abseiled before, this was taller, steeper, and the water fuller. And to top it off, I have an (admittedly irrational) fear of water.
Just to paint a relatable picture of how high 45 meters is—that’s equivalent to a 14–15-storey building!
As I stood at the edge, strapped into my harness, belief wavered again. Could I trust every step backward, every inch of rope? This wasn’t just about physical ability—it was a battle with the quiet, insidious voices of self-doubt. Those voices, born of past experiences and internalized fears, often whisper, "You can’t do this."
I DID climb Fischer’s Tower (oh, and got rained on while descending—talk about an unexpected spanner in the works!) and successfully abseiled down Ngethe Njeru waterfalls. For me, these weren’t just physical feats; they were battles against those voices.
Each challenge helped me reframe the stories I told myself, building not just belief but trust in my abilities.
Physical Challenges as a Catalyst
What we achieve with our bodies—whether it’s running a mile we never thought possible, lifting a weight we didn’t think we could handle, climbing a rock we once feared, or starting a workout routine when we’d never been active—transcends the physical. It spills over into other areas of life, both professional and personal.
I found myself tackling projects I once thought daunting, stepping out of my comfort zone, speaking up without fear of being wrong, and embracing vulnerability in relationships. Physical challenges have taught me that resilience and adaptability are transferable skills.
This connection isn’t coincidental. Research shows that overcoming physical challenges can rewire your mindset. Every victory—no matter how small—reinforces the narrative that you are capable, adaptable, and resilient. That same mindset is key to achieving health goals.
Bridging the Gap Between Resolutions and Results
Health goals aren’t achieved overnight. They require consistency, adaptability, and resilience—the very traits honed through physical challenges. To bridge the gap between resolutions and results, here’s how to nurture self-efficacy:
Start Small: Choose goals that feel attainable. Each success, no matter how minor, builds momentum. For instance, aim to walk 10 minutes daily instead of trying to run 5 kilometers immediately.
Reflect on Wins: Take time to acknowledge and celebrate progress, reinforcing your belief in your abilities. It’s not about perfection but progress.
Challenge Limiting Beliefs: Pay attention to the stories you tell yourself. Replace “I can’t” with “I am capable.” Think, "How about I try rather than not try and never know?"
Seek Support: Just as I trusted my instructor during the climb and abseil, surround yourself with people who encourage and guide you.
Embrace Discomfort: Growth happens at the edge of comfort. Lean into challenges as opportunities to prove to yourself what you’re capable of.
The new year invites us to set goals, but more importantly, it’s a chance to trust ourselves to achieve them. Whether your aim is to run a marathon, manage stress, or adopt healthier eating habits, remember this:
Belief is knowing you can; trust is knowing you will.
Trust that you’re capable. Trust that each step you take is progress. Trust that your unique journey makes you the best person to achieve your dreams—whether in health, career, or life.
As you set your intentions for the year ahead, ask yourself: Do I trust me?
