How locus of control affects your life (and your mental health)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Life feeling extra chaotic these days? Explore the theory of locus of control, how it affects mental health and how to empower yourself to feel more in control of your life.
Life can get overwhelming at times, and when it does, we tend to do one of two things: try our hardest to change our circumstances or sit back and wait for things to change on their own.
If you’re in the first group, you might be a fan of to-do lists. When you’re stressed, it’s likely that you get focused, buckle down, and do everything you can to take control of the situation. But if you’re in the second group, you might take the opposite approach. Perhaps you take it easy, convinced nothing you do will impact your circumstances anyway.
These perspectives relate to a concept called locus of control, which affects how you respond to challenges, how much power you think you have over your own happiness, and how you feel about life in general. Some people believe they can manage what happens to them, while others feel like things are out of their hands.
Your point of view can affect your mental health, motivation, and how you tackle difficult situations, so it’s worth getting to know how you tend to show up. Let’s dive in.
What is the locus of control?
Locus of control is a psychological concept that explores whether you believe you’re in charge of your life, or if other forces, such as luck, are more at play. Psychologist Julian Rotter introduced the idea in the 1950s, explaining that people tend to think of control in two different ways: internal and external.
Internal locus of control: People believe they’re in control of their own success and failures. They think their actions, decisions, and efforts directly affect what happens in their lives.
External locus of control: People believe things like fate, luck, or other people are in charge of what happens to them. They might feel they have little or no say in their circumstances.
Everyone falls somewhere on the spectrum between internal and external locus of control. It can affect many things in your life, including how you feel about yourself, how you handle stress, and your motivation to reach your goals.
Internal vs. external locus of control
If you have an internal locus of control, you believe your actions directly impact your life. When things go well, you take credit for your efforts. And when things don’t go well, you think about what you wish you’d done differently — and how you’ll improve in the future. If someone with an internal locus of control failed a test, they might think, “I didn’t study enough. I know what to do next time.”
On the other hand, having an external locus of control means you tend to think that outside forces have more control over your life than you do. If something goes wrong, you might blame someone else or feel like it wasn’t your fault. If someone with an external locus of control didn’t do well on a test, they might think, “The teacher made it too hard,” or “I just got unlucky.”
Traits of someone with an internal locus of control
Takes responsibility for their actions
Feels motivated to make changes and solve problems
Believes they have control over the outcomes in their lives
Traits of someone with an external locus of control
Feels they have little control over what happens to them
Struggles with motivation because they don’t think their efforts will change anything
Feels frustrated or helpless when things go wrong
Neither type of locus of control is completely good or bad, but having more of an internal locus of control usually makes people feel more confident and empowered. You can find a healthy balance by recognizing that some things are in your control, but other things may not be.
How locus of control can affect your mental health
The way you view control in your life shapes how you respond to challenges, how resilient you feel, and how you handle daily stress. It has an impact on everything from your confidence and motivation to your overall sense of wellbeing.
1. Stress and anxiety: People with an internal locus of control may feel less stressed because they believe they have the power to change their circumstances. If you have an external locus of control though, you might feel more anxious and helpless, because you think things are out of your hands. If you struggle with stress, learn how to feel better in 10 minutes or less.
2. Self-esteem: People with an internal locus of control usually have higher self-esteem. They take credit for their achievements and feel proud of what they’ve done. People with an external locus of control might struggle in that arena because they don’t always feel they’re responsible for their successes.
3. Motivation: Having an internal locus of control is motivating because you believe your actions will make a difference. You set goals and work toward them, knowing your efforts will pay off. If you have an external locus of control, you’re less motivated to try new things, because deep down, you’re not sure your effort will make a difference.
4. Resilience: People with an internal locus of control tend to be more resilient because they believe they can bounce back from setbacks. They see failures as something they can learn from and overcome. But people with an external locus of control might feel more defeated when things go wrong, because they think there’s nothing they can do to fix it. If this sounds like you, try these 15 mindful tips to overcome adversity.
5. Decisiveness: If you have an internal locus of control, you’re more likely to make confident decisions because you trust your ability to affect the outcome. People with an external locus of control might be more indecisive because they don’t think their choices will change anything.
5 tips to help you create a strong internal locus of control
Shifting to (or strengthening) an internal locus of control can help you feel more resilient and confident about your future. You can learn to take more ownership of your choices, and recognize what you can control — and what you can’t. Here are a few tips to make the change.
1. Focus on what you can control
Stressing over situations beyond your control can lead to feelings of helplessness or anxiety. When you’re facing a challenge, take a moment to ask yourself, “What can I actually control here?” By shifting your focus to what you can do, you can begin to feel more empowered and less overwhelmed.
If you’re struggling with a work project, you might not be able to change the deadline or your boss’ expectations, but you can decide how you organize your time, ask for help or extra resources, and the effort you invest. Focusing on these aspects can help you feel more capable and less stressed.
💙 Choose to focus on building more supportive habits in your life with the help of the Build Habits that Actually Stick series with clinical psychologist Dr. Julie Smith.
2. Set small, achievable goals
Setting manageable goals can help strengthen your internal locus of control, because achieving them shows you your efforts make a difference. This can help you build confidence and strengthen the belief that you can create positive change in your life.
Choose a realistic goal you can achieve without relying on outside factors, like cleaning your workspace (which can improve your mental health, actually), going for a daily walk, or finishing a book you've been meaning to read.
Each time you accomplish a goal, take a moment to feel proud of yourself. This can help build momentum and make it easier to set and achieve bigger goals in the future.
💙 Building confidence in yourself is a long process, but Tamara Levitt’s Confidence series can give you strategies to feel calmer, clearer, and less anxious.
3. Practice self-reflection after hard times
After a tough experience, ask yourself:
What was within my control?
What actions did I take, and how did they affect the outcome?
What could I do differently next time?
These questions can help you spot areas where you have more influence than you might have thought.
Shifting your mindset like this can help you take responsibility for your actions instead of blaming outside factors. You’re not being hard on yourself — you’re boosting your sense of empowerment and showing signs of emotional maturity. (Here are 10 others.)
💙 Learn to better understand yourself — and your thought patterns — by listening to Jeff Warren’s The Delicate Art of Noticing meditation.
4. Celebrate your successes
It’s easy to brush off your achievements if you think you just got lucky. But if you acknowledge the effort you put in to make something happen, you might feel your confidence build.
Next time you accomplish something—no matter what it is—take a moment to think about what you did to get there. Maybe you worked hard, stayed focused, or just refused to give up. Give yourself credit for that effort and acknowledge that your actions played a part in your success.
💙 If celebrating yourself feels like a foreign concept, let Mel Mah teach you what to do in her Let’s Celebrate session.
5. Build resilience through problem-solving
When challenges arise, it’s easy to feel overwhelmed, especially if you believe external forces are in control. But don’t give up. Remember that you are strong enough to tackle anything that comes your way — and learning to recover from setbacks is a skill that will serve you well throughout your life.
To build resilience, get creative with your approaches to problem-solving. Are there new approaches you could take? Do you need to get more comfortable with change? Throughout the process, lean on your network for fresh perspectives and support.
💙 In the Building Resilience course with Jon Macaskill, you’ll learn how to bounce back from setbacks, overcome daily struggles, and how to perform well under pressure.
Locus of control FAQs
What are the external and internal locus of control?
An external locus of control means you believe your life’s mainly controlled by outside forces — like luck, fate, or other people. You might think things just happen to you, rather than because of anything you do.
On the other hand, having an internal locus of control means you believe your actions and decisions directly affect what happens in your life. People with an internal locus of control feel they’re responsible for their successes and failures, and they trust their efforts can change their circumstances.
What are some examples of a locus of control?
Here are a few ways a locus of control shows up in the real world:
If you have an internal locus of control, you might believe that studying hard will help you pass a test, and if you don’t do well, you’ll think about how you can improve next time. That’s taking responsibility for the outcome. Someone with an external locus of control might blame the teacher rather than looking at what they could have done differently.
If you have an internal locus of control, you might think that going on a lot of dates and putting yourself out there will help you find a romantic partner. If you have an external locus of control, you might just assume that no amount of effort will change your relationship status, so there’s no point in trying to meet someone new.
Lastly, someone with an internal locus of control might stay on top of their medical appointments, believing that their diligence can help them stay in good health. Someone with an external locus of control might feel like it’s not worth it — if they’re going to get sick, they’re going to get sick.
Can someone shift from an external to an internal locus of control?
It’s possible to shift from an external to an internal locus of control, so you can start to feel more in charge of your life.
Focus on things you can control, like your effort or attitude.
Set small, achievable goals that show you how your actions can lead to results.
Reflect on situations, learn from them, and recognize your own role in creating positive outcomes.
What are the long-term benefits of a strong internal locus of control?
Having a strong internal locus of control can lead to better mental health, higher self-esteem, and greater motivation. When you believe your actions matter, you feel more confident and willing to face challenges. You’re typically more resilient too, because you trust you can bounce back from setbacks. This mindset can help you feel more in control of your life, and improve your overall wellbeing.
How does locus of control influence relationships?
If you have an internal locus of control, you’re more likely to take responsibility for your actions and focus on how you can improve your relationships. This can lead to better communication and problem-solving.
People with an external locus of control might be more likely to blame their partner or outside factors when problems arise, which can lead to tension and misunderstandings. Taking ownership of your role in a relationship can make it stronger and healthier.
What is the locus of control in CBT?
In cognitive behavioral therapy (CBT), locus of control helps people see how their thoughts and actions influence their feelings.
If you have an external locus of control, CBT can help shift to a more internal one by teaching you to reframe negative thoughts. When you feel you have more power over your circumstances, you’re better able to take control of your life and manage your mental health.
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