Circle of Influence: An Interactive Tool to Focus Your Energy | PsychKit.org

The Circle of Influence

An Interactive Tool to Focus Your Energy & Reduce Anxiety

Step 1: List Your Worries & Concerns

What’s on your mind right now? List everything that is causing you stress or taking up your mental energy. Add at least 3 items to continue.

Your concerns will appear here.

Step 2: Sort Your Circles

Drag and drop each concern into the circle where it belongs. Be honest with yourself.

Your Concerns

Circle of Control

Circle of No Control

Your Focus Map

This is where your energy is best spent. Proactive people focus their efforts on their Circle of Control. Let go of what you can’t control and take one small, proactive step on something you can.

My Circle of Control

What is the Circle of Influence?

The Circle of Influence is a powerful mental model for increasing personal effectiveness and reducing stress. Popularized by Stephen Covey in “The 7 Habits of Highly Effective People,” this concept helps you visually separate your worries into two categories: things you can control or influence, and things you cannot.

The Circle of Control/Influence: This includes things you have direct control over—your actions, your effort, your responses, your attitude.
The Circle of Concern/No Control: This includes everything else you might worry about but cannot directly control—the weather, the economy, other people’s opinions, past events.

This interactive tool guides you through the process of sorting your personal concerns, providing immediate clarity on where your energy is best spent.

When Should I Use This Tool?

This exercise is a foundational skill for building resilience, reducing anxiety, and developing a proactive mindset. Use it whenever you are:

Feeling anxious or overwhelmed by a long list of worries.
Struggling with “what if?” thoughts about things outside your control.
Feeling stuck or helpless in a difficult situation.
Wanting to shift from a reactive to a proactive mindset.
Trying to solve a problem and need to identify your actionable next steps.

The Science Behind It: Stoicism and Locus of Control

The power of the Circle of Influence is rooted in ancient philosophy and modern psychology.

Stoic Philosophy (The Dichotomy of Control): Ancient Stoic philosophers like Epictetus taught that the key to tranquility is understanding the difference between what is “up to us” and what is “not up to us.” They argued that psychological suffering arises when we attach our well-being to things we cannot control. This tool is a practical application of that 2,000-year-old wisdom.
Psychology’s Locus of Control: This concept refers to the degree to which people believe they have control over the outcomes of events in their lives. People with a strong internal locus of control believe their own actions determine their results and tend to be more proactive, motivated, and less stressed. This exercise actively trains you to develop a stronger internal locus of control by focusing your attention on your own agency.
Reducing Anxiety: Chronic anxiety is often fueled by a focus on uncertainty and things outside our control. By consciously identifying and setting aside these concerns, you starve the anxiety of its fuel. This frees up mental energy to focus on productive, calming actions within your control, which in turn reduces the feeling of helplessness.

Important Safety Disclaimer & When to Seek Help

This tool is for educational and skill-building purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.

This is a safe and effective exercise for managing everyday stress and anxiety. The goal is not to pretend that things outside your control don’t matter, but to wisely invest your finite time and energy where it can make a real difference.

If you are experiencing severe anxiety, feelings of helplessness, or depression that significantly impacts your ability to function, it is a sign of strength to seek support from a qualified mental health professional. This tool can be a helpful part of a therapeutic process, but it is not a replacement for it. If you are in crisis, please call your local emergency number.