According to American psychologist Martin Seligman, in his book Agency: The Psychological History of Human Progress, progress over the centuries has resulted partly from people’s belief that they have agency.

Agency is the idea, when based in reality, that one can make choices and take actions in ways that positively influence one’s life.

Agency is based on how you think, feel, and act. There has been progress throughout the centuries because humans have set goals and then acted with persistence, intelligence, and rationality in their efforts to achieve these goals. It is essential to have a strong preference, desire, and determination in the pursuit of your objectives, without thinking in terms of musts and demands in your efforts.

Suppose you’re out of work and seeking employment

Demands and other irrational thinking to avoid that tend to sabotage agency:

• I must have a guarantee of success.
• I must seek a job in the best way possible.
• It must not be difficult to get a job.
• I must find work right now.
• I can’t stand the hassles involved.
• It must be easy to find a job.
• I must get a job that is a perfect fit.

Here’s an example of a cognitive-behavioral exercise, also called a Three-Minute Exercise, you can practice to change your thinking and develop a constructive sense of agency:

A. (Activating Event) I’m currently unemployed and seeking a job.

B. (Irrational Belief) It must be easy to find employment.

C. (Undesirable Emotional Consequences) Powerless and hopeless.

D. (Questioning or Debating the Irrational Belief) What is the evidence that supports my belief that it must be easy to find employment?

E. (Effective New Thinking or the Answer to the Question) There exists no proof or logic to support my conviction that it must be quick and easy to find employment. Although I strongly prefer it to be quick and easy to get a job, no evidence exists that it absolutely must be. Although I do not like this difficult situation, I can rationally stand what I do not like. I have survived financially challenging situations in the past and I will survive this one. At the very worst, I will have great disadvantages from being out of work, but never an end-of-the-world scenario.

F. (New Feeling and Behavior Resulting From E.) Frustrated, regretful, and disappointed yet determined to put more effort into finding employment. Consult a career counselor to assist me in my efforts.

G. (Give myself an action assignment.) Update my resume. Spend two hours daily contacting employers and businesses in my area or the U.S. which may be a good fit. Consider taking courses to update my knowledge and skills.