How to Build an Internal Locus of Control

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Apr 10, 2025

Explore the powerful concept of an internal locus of control, which encourages belief in personal influence over life outcomes. Discover how adopting this mindset can combat feelings of helplessness, anxiety, and self-doubt. Learn from the inspiring journey of a brain surgeon who emphasizes the importance of focusing on what you can control. Gain practical strategies to take responsibility for your actions, leading to improved well-being and success. Empower yourself and shift your thinking patterns for a more fulfilling life.

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ANECDOTE

Ben Carson's Inspiring Journey

Ben Carson overcame poverty, racial discrimination, and family struggles to become a world-class neurosurgeon and political figure.
His mother modeled internal locus of control by focusing on education and trusting in God despite hardships.

INSIGHT

What Is Locus of Control?

Locus of control is the belief in how much you can influence your life outcomes.
An internal locus focuses on changing what you can, ignoring uncontrollable factors.

INSIGHT

Benefits of Internal Locus

Internal locus of control links to better physical, mental health, relationships, and success.
External locus connects to more depression, anxiety, and stress.

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Locus of control refers to how much you believe you can influence what happens in your life.

People who focus on what they can change, have an Internal locus of control. They believe that their efforts make a difference. They acknowledge what they can’t change and they focus their attention and energy on what they CAN change. And having an internal LOC has been linked with improved physical health, happiness, and better relationships.

When people have an external locus of control, they believe that external factors like luck, fate, or other people’s actions are responsible for life’s outcomes. They tend to feel more depressed, stressed and anxious.

But your locus of control isn’t a trait, this is a choice. This is a thinking pattern that everyone, including you, can adopt. You can learn how to shift from an external to an internal locus of control.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.