Take the Reins: Shifting Focus to What You Can Control

Feeling anxious about what's beyond your control? What would shift for you if you were able to stop worrying about the 'what ifs' and focus on the 'what is'?

By Suzie Thoraval

“...[G]rant me the serenity to accept the things I can not change, the courage to change the things I can, and the wisdom to know the difference.”

- Dr. Reinhold Niebuhr

I’ve found this phrase particularly relevant these last few weeks as I anxiously await the outcome of the presidential election in the United States of America.  It feels like a moment where the world is at a crossroads, and the result of the US election could send us down two different paths of reality.  This uncertainty is uncomfortable.  Of course, I am not a US citizen and cannot vote.  But when I think about the influence the US has had on the state of the world, particularly in the last 100 years, I worry about how the result of the US election may affect me living and working here in Melbourne, Australia.  Experience with the sudden and seismic shift in our way of life during the Covid-19 global pandemic taught us we can’t take our way of life for granted.  Big changes elsewhere can affect us, both positively and negatively.

In uncertain times like these, I find it helpful to remember to focus on what I can control in my life.

Focusing on what you can control helps maintain adaptive stability

It’s natural to feel stressed or anxious when facing uncertainty, but focusing on what you can control brings a powerful sense of calm to help maintain adaptive stability. 

By directing your energy towards aspects of life within your influence, you regain a sense of empowerment. This focus doesn’t just help you adapt—it allows you to take charge and shape your own path, creating a lasting inner calm.

Don’t let external pressures drive your leadership

At work, when leaders focus too heavily on events beyond their control, it can harm both themselves and their teams. Excessive worry often creates anxiety, clouds decision-making, and leads to inaction. Paralysis by analysis can creep in. Leaders can become overwhelmed by uncertainties, struggling to take meaningful action on matters within their sphere of influence.

This focus on uncontrollable factors can unintentionally influence the team, creating stress and reactivity. As a result, morale and productivity suffer, and team members may feel powerless and unsure of their roles in facing challenges.

Over time, this reactive mindset can lead to burnout, reduced resilience, and a loss of strategic clarity, as energy is spent on worry instead of purposeful action.

Locus of control scale

American psychologist Julian Rotter's "Internal-External Locus of Control Scale" shows that focusing on things beyond one's control can lead to helplessness, procrastination, and giving up more easily. In contrast, people who believe they have control over their lives and focus on what they can influence are more motivated, proactive, and resilient. They take responsibility for their actions, which fosters personal growth and success.

Of course, we all sit somewhere on a continuum between these two extremes.  I find, when I start to feel nervous about something that is actually beyond my control, I need to make a conscious effort to remind myself to refocus on elements in my life on which I can have influence.

Focus your energy where it matters

I like to think of the level of control you have over things being a bit like an onion; there are layers to it.

Here is a helpful reminder of actions that can be taken based on the amount of control in a situation:

How can you focus on what you can control?

Ways to focus on what you can control include:

• Actively seeking to understand your thoughts, emotions and reactions - what is within your control?

• Identifying your priorities and set clear goals, focusing on the things that you can do to work towards them, creates a sense of purpose and direction

• Building strong relationships, using effective communication, active listening and collaborating in a way that has a positive effect on others

• Embracing change and uncertainty as opportunities for growth

• Being open to new ideas and perspectives

• Developing positive coping mechanisms, seeking support when needed, cultivating a positive mindset

• Practising acceptance of what cannot be controlled

Focusing on what you can control is a powerful way to maintain adaptive stability. It empowers you, sharpens your problem-solving skills, and builds resilience, all while nurturing your personal growth.

By channelling your energy into the areas you can influence and accepting what lies beyond your reach, you can tackle challenges with greater clarity and confidence. This approach not only strengthens your well-being but also helps you and your team stay on track to achieve your goals, no matter what comes your way.

How much of your energy is going toward things outside of your influence?

What do you do to focus on what’s within your control?

I’d love to hear your thoughts.