Do you believe you have control over everything -or almost – that happens in your life?
If you do – then you most likely have an internal locus of control. But if you believe the opposite – where life is something that happens to you and you can’t really avoid going in the direction it pushes you in – then you most likely have an external locus of control.
But what is a locus of control exactly? And why is it important?
What is a locus of control?
A locus of control is a psychological concept that refers to an individual’s belief about the extent to which they can control events affecting them. The concept was developed by psychologist Julian B. Rotter in the 1950s and is often categorized into two types: an internal locus of control and an external locus of control.
Having a predominantly internal or external locus of control can influence how one handles stress, sets goals, and responds to life’s challenges. It can also affect motivation, resilience, and overall mental well-being.
What is an internal locus of control?
People with a predominantly internal locus of control believe that their actions, choices, and efforts directly influence the outcomes in their lives. They view themselves as the primary agents of change, feeling empowered by the idea that they have control over their destiny. This belief often leads to:
- Responsibility for Outcomes: They usually end up take responsibility for their successes and failures. If something goes wrong, they tend to look inward, reflecting on what they could have done differently.
- Goal-Oriented Behavior: They often set clear goals because they believe their actions will help achieve them. They feel empowered to improve their situation through planning, effort, and persistence.
- Higher Motivation and Persistence: They are generally more motivated to work hard because they believe their effort will lead to positive outcomes. This often results in greater perseverance in the face of challenges.
- Problem-Solving Approach: When faced with obstacles, they are more likely to engage in proactive problem-solving rather than passively accepting the situation. They tend to believe they can overcome difficulties through effort or learning.
- Positive Mental Health: Because they feel a sense of control over their lives, people with an internal locus of control tend to experience lower levels of stress, anxiety, and depression. They may feel more confident in managing difficult situations.
Here are some examples:
- A student with an internal locus of control believes their study habits, attention to detail, and work ethic determine their academic success.
- An entrepreneur might believe that their career progression is the result of their hard work, skill development, and behavior.
What is an external locus of control?
On the other hand, people with an external locus of control believe that outcomes are largely determined by external factors, such as fate, luck, societal forces, or the actions of others. They feel less personal control over their lives, which can lead to the belief that their efforts have little influence on what happens to them.
- Attributing Success or Failure to External Factors: External individuals often credit outcomes to chance, luck, or the influence of others. For example, they might believe that their success in a job interview was due to the interviewer’s mood rather than their own performance.
- Lower Personal Responsibility: These individuals may be less likely to take personal responsibility for failures or successes, attributing both to factors outside their control.
- Passive Behavior and Lack of Initiative: Since they believe they cannot control outcomes, they may be less likely to take proactive steps to solve problems or set ambitious goals. This can lead to feelings of helplessness or apathy, especially in challenging situations.
- Decreased Motivation: If someone feels their effort doesn’t make a difference, they may be less motivated to work hard or persevere when faced with obstacles.
- Stress and Anxiety: An external locus of control can contribute to higher stress levels, as individuals may feel overwhelmed or powerless in the face of difficult situations. This sense of lack of control can also lead to feelings of anxiety and frustration.
Here are some examples:
- A student with an external locus of control might believe they failed an exam because the teacher didn’t like them or because they had bad luck on the day of the test, rather than due to their lack of preparation.
- An entrepreneur may believe their lack of success is due to the bad economy or competition, rather than reflecting on areas where they could improve
Most people exist on a spectrum between internal and external locus of control, rather than being at one extreme or the other. A healthy balance can be important as they are both appropriate in different circumstances.
For example, it’s helpful to take responsibility for your actions and decisions when it makes sense, especially in areas like personal growth, relationships, and career development. However, recognizing that some things are beyond your control (e.g., economic downturns, natural disasters, or the behavior of others) can reduce unnecessary stress or frustration. It can also foster resilience in the face of true unpredictability.
Ultimately, understanding your locus of control and recognizing when to adjust your mindset can be a powerful tool for personal growth, emotional regulation, and stress management.
How do you develop a strong internal locus of control?
Developing an internal locus of control can help you feel more empowered, improve your problem-solving abilities, and increase your overall sense of responsibility for the outcomes in your life. Here are several strategies to foster a more internal locus of control:
1. Recognize Your Influence on Outcomes
Start by acknowledging how your actions and decisions impact the results you experience. Reflect on past successes or failures and identify how your efforts or choices contributed to them.
A way you can do this is as follows — After completing a project or task, take time to assess your role in the outcome. Ask yourself questions like, “What did I do that helped me succeed?” or “What could I have done differently to improve this outcome?”
2. Set Clear, Achievable Goals
Setting goals and working toward them can reinforce the belief that your actions matter. Start with small, realistic goals that you can accomplish with effort and persistence. As you achieve these goals, you’ll build confidence in your ability to affect change.
3. Focus on What You Can Control
Recognize the difference between factors you can influence and those you cannot. Instead of worrying about things beyond your control, focus your energy on what you can change or improve.
For example, if you’re stressed about an upcoming presentation, focus on preparing and practicing, rather than worrying about external factors that you can’t change or have an impact on.
4. Challenge Negative Thinking
People with an external locus of control may have negative thought patterns that reinforce their sense of helplessness. Challenge these thoughts by reframing situations in a way that emphasizes your agency.
So when you find yourself thinking, “There’s nothing I can do,” challenge that thought by asking, “What can I do to improve the situation, even if it’s small?” This mental shift can help you focus on solutions.
5. Take Responsibility for Your Actions
Cultivate a mindset of accountability. Instead of blaming external factors for failures or setbacks, reflect on what you could have done differently. This approach encourages growth and self-improvement.
If something doesn’t go as planned, instead of saying, “It’s not my fault,” reflect on what role you played. Ask yourself, “What could I have done differently?” Taking responsibility fosters an internal locus of control. You may also ask yourself, “What did this experience teach me, and how can I use it to improve next time?”
6. Surround Yourself with Positive Influences
The people around you can have a significant impact on your mindset. Surround yourself with people who believe in personal responsibility, encourage growth, and model behaviors aligned with an internal locus of control.
Action: Spend time with individuals who inspire you to take action and responsibility. Notice how they approach challenges and try to incorporate their mindset into your own.
7. Celebrate Your Successes
Recognize and celebrate your successes, no matter how small. Acknowledging your achievements reinforces the belief that your actions have a positive impact on your life.
Action: Keep a journal of your accomplishments and efforts, focusing on how your actions led to positive outcomes. Reviewing these entries can boost your sense of control over your life.
By consistently practicing these strategies, you can gradually shift your mindset toward a more internal locus of control. This shift will not only empower you but also help you take ownership of your life, leading to greater success and personal fulfillment.
If you want to discover what your locus of control is, take the quiz here.