Control the Controllables: Benefits of Focusing on What's in Your Control
In this week's blog post we will take a look at the mental health benefits of focusing on the things that are in your control.
Maya
8/13/20263 min read
In this week's blog post, we will focus on two psychological concepts: Locus of Control and Circle of Control. First, let's dive into the psychological concept known as Locus of Control. Locus of Control is a psychological concept created by Julian Rotter and focuses on individuals' beliefs about what has great influence over their lives. There are two types of Locus of Control:
Internal Locus of Control: When an individual has an internal locus of control, they believe their life circumstances result from their own behaviors, responses, or attitudes. An example of internal Locus of control is a high school student named Sally who did not study for an upcoming final exam. Sally felt confident in the material all semester long. After the test, Sally did not make a passing grade; she realized she had made a terrible mistake: she should have studied for the exam.
External Locus of Control: When an individual has an external locus of control, they believe their life circumstances result from external factors such as environmental factors (natural disasters) and other people's actions, fate, or chance. Using our previous story, Sally would respond differently. Example: Sally, the high schooler who did not study for an upcoming final exam due to feeling confident in the material all semester long, realizes that she did not have a passing grade; she figured that it was the teacher's fault for giving the class an exam that looked different from all the other exams she took that semester.
One may assume that you must be one or the other, and whatever side you tend to lean towards, it's just how you perceive life events. However, it is important to note that the locus of control is not in absolutes, but more of a continuum. Research shows that one's locus of control can shift slightly due to life events(Stillman & Velamuri, 2025).
Circle of Control
Determining What is in your Circle of Control
When you are trying to determine what is in your control, take a moment to assess your situation and identify what you can actually change. There may be a variety of responses to what some perceive as within their control. Some may feel as if they can control everything; others may have the mindset that there is no situation without an answer to resolve the issue, conflict, or problem. On the other hand, some individuals feel that they have no control. They believe that nothing is within their control; that things happen by fate or coincidence. It is important to be aware of what you can and cannot actively change. As a result, you may notice a decrease in anxiety and stress. You may also notice an increase in self-compassion and self-esteem.
What's in your Control: Your Actions, Attitude, Thoughts, Beliefs, how you respond to circumstances, how you treat others, Your Goals, and learning from your mistakes.
What's Outside of Your Control: How others respond, the actions of others, the past, other people's happiness, and external events.
Disclaimer: The information provided on this website, including all thoughts, strategies, and faith-based perspectives, is for educational and inspirational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, licensed therapist, or other qualified health providers with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
If you are experiencing a mental health crisis, thoughts of self-harm, or a medical emergency, please call your local emergency services (like 911 or 988 in the US) or go to the nearest emergency room immediately.
Questions to Ponder
Do you find yourself leaning toward an external or internal locus of control when life circumstances occur?
How often do you find yourself focusing on the things outside of your control? Do you notice that it greatly affects your mental health?
Leave a comment below!
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