This post accompanies Podcast Episode 7 from Season 6, which is a short cup-a-soup where anxiety expert, Dr Eric Goodman, talks about election anxiety. To finish the episodes I present a useful tool which can help us consider what we can influence and control in our lives.
Here’s a link to the episode on spotify. And here’s a description of the Circle of Concern, Circle of Influence, and Circle of Control.
This approach offers a practical way to prioritize where we direct our time, energy, and attention. These ideas are part of Stephen Covey’s 7 Habits of Highly Effective People. They help us focus on what we can truly impact, rather than stress about things outside our control.
In the model there are three circles and I’ll take you through them one by one.
1. Circle of Concern
The Circle of Concern includes everything we care about, from global issues to personal worries, like world events, other people’s opinions, or future uncertainties. This circle is large because it includes anything that might affect or interest us. However, many of these concerns are outside our influence or control, so if we focus here, we can feel overwhelmed and powerless. By spending time focussing on the issues in the circle of concern – we reduce the amount of attention and energy that we can direct to things that we can influence or control.
2. Circle of Influence
Within our Circle of Concern is a smaller Circle of Influence, which covers things we can affect. This might include relationships, work responsibilities, or healthy habits. By focusing here, we can take proactive steps to improve or change things that directly impact us, like strengthening connections with family, advancing in our career, or making healthier choices. The key is that we have the potential to make a difference in these areas.
3. Circle of Control
At the center is our Circle of Control, the smallest circle. This includes things we have direct control over, like how we show up in different areas of life, our actions, our words and our responses. Focusing our attention and energy on the Circle of Control is where we can find the most empowerment—it’s not always easy but it does provide a useful focus. While we may not control everything that happens, we do have a choice in how we respond.
Why These Circles Matter
The circles can help us manage stress by showing us where to focus our energy. Spending too much time in the Circle of Concern can make us feel anxious and frustrated, while focusing on our Circle of Control and Influence can lead to more productive outcomes. By directing our attention to what we can influence and control, we stay proactive, reduce stress, and increase our sense of personal effectiveness.
A great way to play with these is to draw the largest circle first – the circle of concern. Then in the centre of that circle, the smaller circle of control. Then between the two – the circle of influence.
I’d recommend using post it notes to try and capture all your concerns – what’s on your mind. Then you can use the circles to move the issues around. Which of the circles reflects your relationship with the issue, then move th post it note to that circle. In effect you’re mapping your issues and challenges to help you direct your energy and attention in a more effective way.
Please get in touch if you have any questions and let me know how you get on.
