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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 actions a

Teru Nakashima, All about Self-esteem