Circle of Control
A printable worksheet to help you sort a current worry into what you control, what you can influence, and what is not yours to move — then choose one small next step.
How to use this worksheet: pick one situation or worry that's on your mind today. Move through the sections slowly. It's okay to leave gaps.
1. The situation or worry I want to sort
One sentence is enough.
2. Sort it into the three circles
Under each heading, list the parts of this worry that belong there.
In my control
My own actions, choices, words, attention, rest, whether I reach out.
I can influence
How I show up, requests I make, boundaries I keep, effort I put in.
Not in my control
Other people's feelings and choices, the past, outcomes, the news.
3. Let the outer ring rest
A short sentence I can say to myself about what is not mine to move
e.g. "This is not mine to carry today."
4. Where I can influence
What does showing up well here look like?
5. My one small next step
Something in my control I can do today
Keep it small and specific: a call, a walk, a message, ten minutes.
When I will do it, and how I will know it is done
6. Steady the body first
Before you act, take three slow exhales — longer out than in. Notice your feet on the floor. Notice one thing you can hear. This tells your nervous system that this moment is safe enough to think from.