Control the Controllables: Focusing Where It Counts
Mindset
What It Is
Life is a mix of what you can and can’t control, but our stress often comes from trying to manage the uncontrollable. The key is learning to focus your energy on what you can influence—your actions, thoughts, and decisions—while letting go of the rest. This could mean prioritizing your effort at work over worrying about a company restructure, or preparing well for a presentation instead of fixating on audience reactions.
🔬 What the Science Says
Perceived Control and Emotional Resilience: Research by the American Psychological Association highlights that people with a strong sense of perceived control report significantly greater emotional resilience and lower stress levels. This ability to focus on controllable factors can reduce the impact of stressors by shifting attention away from what cannot be influenced.¹
Reduction in Stress Through "Control the Controllables" Mindset: A study published in Frontiers in Psychology found that adopting a mindset focused on controlling the controllables led to a 32% reduction in perceived stress. Participants were also 25% more likely to make effective decisions under pressure, demonstrating the practical value of this approach.²
Link Between Control and Decision-Making Quality: Studies have shown that people who focus on controllable aspects of situations are better equipped to make high-quality decisions under stress. This is linked to improved activation in the prefrontal cortex, which governs planning and emotional regulation.³
Impact on Workplace Performance: A meta-analysis of workplace stress management strategies revealed that employees who focused on controllable factors, such as time management and preparation, experienced a 29% increase in job satisfaction and productivity compared to those who ruminated on external uncertainties.⁴
✅ Practical Takeaways
Make a list: Separate your worries into controllable and uncontrollable categories to gain clarity.
Ask yourself: “What can I do about this right now?” Take action on what you can, and release the rest.
Focus on effort, not outcomes: Control how hard you work or prepare, not the results.
Practice mindfulness: Ground yourself in the present moment to avoid spiraling into uncontrollable fears.
Incorporate CBT Techniques: Cognitive-behavioral strategies, such as reframing unhelpful thoughts and focusing on actionable steps, are effective in reducing anxiety and improving resilience. Not sure how to do this? Find a CBT-trained therapist.
Limit rumination: Set a time limit for how long you’ll think about an issue, then redirect your focus.
Live well,
Brian
References
APA. (2020). The Role of Perceived Control in Emotional Resilience. American Psychological Association.
Control the Controllables: Effects on Stress and Decision-Making. (2018). Frontiers in Psychology.
Arnsten, A. F. T. (2009). Stress signaling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.
Karasek, R., & Theorell, T. (1990). Healthy Work: Stress, Productivity, and the Reconstruction of Working Life. Basic Books.