If you’re feeling stuck, overwhelmed, or unsure where to begin, the Locus of Control Exercise is a powerful free resource that can help you take a step forward.
This simple, compact handout helps you identify what you can control, what you can influence, and what’s completely out of your hands. Whether you practice consistently or just use it as needed, filling out the pages can help bring clarity and calm when life feels chaotic.
You can download the Locus of Control Exercise for FREE right away.
Why This Matters for Anxiety and Overwhelm
In moments of high stress, we often feel powerless. That’s when re-centering matters most. The Locus of Control Exercise helps with exactly that. It’s a grounding technique that brings your attention to the present, to your own choices, and to your capacity to act.
What Is the Locus of Control Exercise?
The Locus of Control Exercise is designed to help you sort through the complex thoughts and emotions that come up when you’re facing a problem. Instead of trying to “fix” everything at once, this exercise helps you focus your energy on what actions you can take, even if they are small.
The foundation of this exercise is three simple questions:
- What can I control?
- What can I influence?
- What can’t I control?
When you consider each question and write down concrete answers, you create a mental boundary between helpful action and unnecessary stress.
Practical Real-Life Examples
The Locus of Control Exercise download includes examples across different situations, including climate change, political division, and parenting, to help you apply the concept with everyday, accessible choices.
For example:
- You can control what you buy and how you vote.
- You can influence your community by setting an example.
- You can’t control the entire outcome of a global issue.
Breaking things down this way doesn’t mean giving up. Instead, it means acting with clarity and letting go of what’s never been yours to hold.
Use It Alongside Grounding Skills
While the Locus of Control Exercise stands on its own, it also pairs well with the free Grounding Skills Course. This course offers a collection of science-based techniques to calm your nervous system, while the Locus of Control Exercise can deepen those effects by guiding your focus toward purposeful action.
Start Benefiting From the Locus of Control Exercise Today
The Locus of Control Exercise is a small tool with a big impact. Repeating the simple steps it provides can help you feel more centered and empowered, one decision at a time.
To help you find a healthier, more hopeful rhythm as you navigate your influence in the world, I’ve put together the Locus of Control Exercise. Whenever you’re ready, you can download it for free and print or keep it saved on your phone for easy reference.
None of us can do everything, but even the smallest actions matter.
