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1. What is Self-Efficacy according to Teru Nakashima, and why is it important?

Self-Efficacy, is the feeling that you are useful to others and have value. Nakashima likens it to the fruit of a tree; when nurtured, it allows you to naturally benefit those around you. It's important because it creates a positive cycle of contribution and fulfillment, enriching both your own life and the lives of others.

2. Nakashima presents 10 workshops for building Self-Efficacy. How are these workshops categorized?

The 10 workshops are divided into four categories based on two axes: "Moment vs. Habit" and "Self-Power vs. Other-Power." This means some are quick, on-the-spot actions you can take yourself, while others are more deliberate routines or involve seeking input from others.

3. Can you describe the "Moment x Self-Power" workshops and provide examples?

These are immediate actions you can take on your own to boost your Self-Efficacy. They include:

• 'Finding Contribution in the Here and Now': In any situation (meeting, commute, meal), ask yourself, "What small contribution can I make right now?" This could be a helpful comment in a meeting or offering your seat on the train.
• '3-Minute Value Offering Memo': When you have a spare 3 minutes, jot down what value you can offer to someone. This could include expertise, connections, or experiences. Review this memo later to reaffirm your worth.

4. What are the "Moment x Other-Power" workshops designed to achieve?

These involve interacting with others in the moment to gain validation and awareness of your value. They include:

• 'Gratitude Receiving Note: When someone thanks you, record it (date, person, situation, your feelings) in a notebook. This collection becomes a reminder of your positive impact.
• 'Helpful Question': Ask someone, "In what ways do you think I'm helpful to you?" This can provide unexpected insights into your strengths.
• 'Momentary Gift': Share a piece of your knowledge or experience in a brief way. For example, recommending a specific part of a book or a helpful app. Observing the person's reaction provides valuable feedback.

5. Explain the purpose and examples of the "Habit x Self-Power" workshops.

These are routines you establish on your own to consistently reinforce your Self-Efficacy. They include:

• 'Weekly Contribution Diary': Each week, write down three instances where you helped someone. Even small acts count.
• 'Morning Useful Declaration': Every morning, state in the mirror, "Today, I will help someone by..." (e.g., "by bringing a smile to people's faces"). This sets a positive intention for the day.
• 'Regular Updating of Expertise': Dedicate time each month to learning something new in your area of expertise, expanding your capacity to help others.

6. How do the "Habit x Other-Power" workshops work, and what are their benefits?

These workshops rely on regularly seeking feedback and acknowledging your value with others. They include:

• 'Monthly Feedback Request': Once a month, ask a trusted person, "In what ways do you feel I'm helpful?" This reveals overlooked strengths.
• 'Gratitude Reporting Session': Regularly gather with friends or family and share how each person has helped you. This boosts everyone's Self-Efficacy and strengthens relationships.

7. What is the key takeaway from Nakashima's teachings on Self-Efficacy?

Building Self-Efficacy isn't about grand gestures, but about recognizing and nurturing the small opportunities for contribution that exist in everyday moments and habits. By taking small action

Teru Nakashima, All about Self-esteem