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Free Circles Of Control coaching tool

Work out what's in your control and what isn't

The Circle of Control exercise, based on Stephen Covey's ideas from "The 7 Habits of Highly Effective People," helps us focus on what we can actually do something about. It teaches us to sort our concerns into three areas:

  • Circle of Concern: This includes everything we worry about, whether or not we can change it.
  • Circle of Influence: This focuses on things within our concern that we can affect in some way.
  • Circle of Control: This is the smallest area, covering only the things we can directly control.
Understanding these circles helps us focus our energy better. Covey says that proactive people concentrate on the Circle of Influence and Control.

They do things that have a positive impact. Reactive people, however, focus on the Circle of Concern. They often end up blaming others and feeling like victims.

By concentrating on what we can influence or control, we can let go of things outside our power. This reduces stress and stops us from feeling powerless. Focusing here improves our productivity and gives us a stronger sense of progress and achievement. Learning this exercise helps us become more proactive and empowered.

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Preview of Circles Of Control

Circles Of Control

This quick exercise is to work out what is in your control and what isn’t, particularly when you are feeling overwhelmed.

This exercise helps us redirect our thoughts on to things we can do something about and reduce our worries over what we ultimately have very little to absolutely no control over.

When we get overwhelmed with things in our lives (that scary news report, an email from the boss or working out what to eat for dinner), it can knock us. These things can snowball quickly and it can feel like we have zero control.

Feeling overwhelmed or out of control can also derail us and make us tense up, glaze over or doom scroll endlessly because anything else feels too hard.

When we feel like we have no control it can even be paralysing. We may spend our time endlessly trying to find or regain control. We may retreat under the covers feeling helpless, like a child. We might end up blowing up and taking our our frustration and panic on our nearest and dearest in the form of angry outbursts.

However this feeling presents in you, this exercise can give you more clarity, more focus on the things that will make a difference within your life and give you control to “let go” of worrying and stressing about things that you haven’t any control over anyway.

CONTROL, INFLUENCE & CONCERN

There are 3 circles within one another for this exercise.
The smallest circle is labelled "Control", the second slightly bigger circle is labelled "Influence" and the biggest outer circle is labelled "Concern".
These 3 circles make up what you can control, what you have some influence over in your life and what you have no control or influence over.

Circles of Control

The circle of control is made up of what you can control

Your thoughts, your decisions, your actions, your behaviour, how you spend your time, your mindset & work ethic.

The circle of influence is made up of things you have some influence over, but don't have control over

Your business success, local policies, the school your child attends, your health, other peoples actions or choices.

The circle of concern is made up of all the things we have no control or influence over. We are only able to react to it

World disasters, the news, the economy, the weather, your past (decisions choices or behaviour).

Fill in your own Circles Of Control

Use the examples on the previous page to start you off if you need to. You can fill your circles of control sheet in broadly over your life or focus on one area like your business, work or home life.

You can also complete one for a pressing matter or something super specific. Perhaps you are going for a new job or need to confront a friend about something. Work through what you can control, what you have some influence over and what you have no control over (only concern) about applying for that new job or confronting that friend..

Circles of Control

Circles Of Control Reflection

Answer these questions once you have completed the activity on the previous page.
You could do this in your own time or in a session with your coach.

What did you notice about what you can control?
How did you feel as you categorised the things in your life that cause you to feel out of control, anxious, worried or unbalanced?
How can you let go of the things in the 'Circle of Concern' that you have no control over?
How can you know that the things in your 'Circle of influence' aren't 100% in your control?

Circles Of Control Reflection

How does it feel knowing you don't have full control of these things?
How will you move forward with what you can actually control and what changes might need to come about as a result of this exercise?
How can you catch yourself when you find yourself feeling out of control or that you are focusing too heavily on the things you have no control over or can only influence?