In my last post, about Attainable Greatness, I looked at how we evaluate both ourselves and other people. When it comes down to evaluating yourself through that lens, then it really comes down to whether you believe in yourself and whether you have control over events; is everything random or do you have a decisive role to play? This is what we mean by ‘locus of control’ – how much influence does someone believe they have over events that affect them. In that previous post, I spoke colloquially about some of the benefits of being internally referenced – here I’ll try to put some evidence on those bones, make it clear it’s not a one-sided thing and put in a few more practical tips.
Locus of Control – Internals and Externals
Julian Rotter first wrote about locus of control more than 60 years ago, as part of his work on social learning theory. Everyone’s belief about where control lies sits somewhere on the spectrum from extremely internal – where the belief is that one’s own abilities and performance determine all outcomes – to extremely external – where the belief is that factors outside one’s own control determine all outcomes.
While people will tend towards a certain position on this continuum, they will, under certain circumstances, sometimes behave differently. This can be due to their personal history, where people have come to learn that they do or do not have some control in specific circumstances. As with everything else, a person’s behaviour is a combination of their personality and the environment. That’s not to imply that someone’s locus of control can’t change over time, as well as across environments – otherwise this article wouldn’t exist!
This is the first reason why locus of control matters – feeling in control of your life is a strong predictor of happiness. Ronald Fischer and Diana Boer conducted a meta-analysis of 420,599 people from 63 countries to explore the drivers of well-being. This looked at whether wealth or autonomy (i.e. the level of control you believe you have over what is happening) was more important to well-being. There was no direct relationship between well-being and wealth, but there was a strong link between well-being and autonomy (there was a link between wealth and well-being where wealth enabled autonomy). Strickland looked specifically at the relationship between locus of control and happiness, as well as creativity, and also found a positive relationship between being internally focused and feeling good about things.
The logic behind these findings is fairly straightforward – if you believe that you have control over your life then there’s a point in doing stuff, whilst if you feel like you have no control then you might as well be anyone else or do nothing at all. This logic is supported by the two exceptions to this control-happiness relationship; Verme identified religious belief and marriage as correlated with both increased well-being and reduced control. That is as you’d expect – those with a strong religious belief derive purpose in serving God, even while God is determining their fate, while marriage also provides a joint purpose and related loss in personal freedom.
Locus of control has also repeatedly been shown to have an impact on health, across a range of different areas. Weiss and Larsen showed that, when combined with a high interest in your health having an internal focus makes people engage in more health protective behaviours (it is worth keeping in mind the value facilitator as a risk of being too internally focused – if you don’t value something yourself then you’re unlikely to do anything about it, whatever other people say). More specifically, Balch and Ross found that “internals” had more success losing weight, while Shipley found a positive relationship with success at giving up smoking.
Interestingly, Cross, March and Lapsley found not only that an internal locus of control led to an improved health outcome for those with arthritis, but also led to lower arthritis-related costs. Internals were both delivering a more effective and more efficient outcome. The reasoning here is even more straightforward – internals take action to improve their health and they look into what is most likely to work. because they genuinely think it’ll help.
Bringing this back in line with my normal focus, there’s also a relationship between locus of control and leadership. Anderson and Schneier found that:
- Leaders are more likely to be internals than externals
- Superior performance was achieved by both internal leaders individually and groups led by internals as a whole
- Internals showed an instrumental, task-oriented approach, while externals showed a more socio-emotional style
This is also pretty understandable – I’d rather have a leader who believed that we had a chance of influencing things than one who didn’t!
While there is a weight of evidence showing that locus of control has an impact, there are also some questions about how strong that impact is and whether there are other factors that divide internals and externals into more sub-groups.
There are clearly situations where being an internal isn’t positive. If you view your outcomes as negative and feel that you control outcomes, then it’s likely that you’ll blame yourself – and if that remains your thought process it’s very easy to get into a depressive mindset (it’s my fault, it will always be my fault and whatever I do it’ll still go wrong). Some things are out of our control, however much we try to influence them. So internals with a negative self image are unlikely to see the same benefits as those with a healthier view of themselves.
At a less clinical level, people with an internal locus of control can come across as very arrogant to those who don’t think in the same way due to their belief that they dictate outcomes – they can have a King Canute holding-back-the-tide style (I’m sticking with the myth here; the link is so I feel I’ve given King Canute a fair shake). You might also come across as arrogant because you genuinely have a distorted view of yourself (i.e. the opposite of the risk of becoming depressed).
We mentioned another risk earlier (in relation to health) – if you’re very internally focused with an internal locus of control and don’t deem something important, then you’re likely to neglect it, whatever everyone else thinks. This can further distance you from others due to your absence of interest in their views.
There is also some research that suggests the happiest people are actually those who are bi-local – those with a balance of external and internal loci of control. They can brush off things that go wrong as out of their control, but feel responsible for things that go well (while this might make you happy, it’s not necessarily recommended for realism).
How to Become More Internal
Despite these question marks, most people are still more external than research suggests is good for them (both at work and in broader life). The hard bit, however, is trying to make that shift. Below are three ways that we can make that change.
Gaa looked at whether having weekly goal-setting conferences had a positive effect on academic performance. To separate out the effect of goal-setting from having weekly discussions, he also had one group of students have weekly chats without goal setting and a final group with neither. He found goal-setting had two impacts: 1) it led to better academic performance; 2) it appeared to move people towards having a more internal locus of control.
So by setting ourselves “good” goals we can shift ourselves to thinking in a more internal way. Goal-setting is a huge topic, and not one that I’m going to cover in depth in this blog. There’s a lot of stuff online (e.g. this), but I’ve recently been reading ‘Great by Choice’ by Jim Collins and Morten T. Hansen, where one of the consistent themes is organisational goal-setting. Collins and Hansen describe it as ‘the twenty mile march’, but the concept is this – organisations (and presumably people) who perform best are those that set a consistent target and deliver against it. If the environment is with them, then the organisations held back and built up reserves during the good times, while in a bad environment they pushed on and still met their target. This is transferrable to individuals; we need to set ourselves targets that we can achieve in good times and bad, so that achievement really is within our control.
I believe that goal setting plays a role in a couple of ways. Firstly, the process of considering your goals forces you to think about what is achievable and what you control, and secondly, achievement of those goals “proves” to yourself that you do have control.
Think Through Your Options
Either by yourself or with a few trusted people think about a situation in which you feel that you have no options (or, if that’s too personal or tough, then think about a situation that might occur in future). Then write down the full list of options that you have/had – don’t rule out anything as too wild or wacky; we’re looking for as many options as possible. When you have that list think about whether the options would have (or will) change the outcome in any way, however small or indirect the impact is.
When the time comes that you’re faced with an out-of-your-control feeling, use the same process – think about all the options that exist, think about the consequences of choosing them and then make an informed decision about which one to take. By repeating this process on multiple occasions it’ll gradually become automatic to think about your options – and you’ll begin to realise that you have at least some control.
We all have thoughts that pop into our mind from time-to-time. Sometimes they’re useful (e.g. a reminder about something that we thought we’d forgotten), sometimes they’re positive (e.g. noticing that you’ve just done something great or having a spontaneous idea), but for most people a significant chunk are negative. They might tell you that what you just did was really, really stupid or bring you back to a moment of humiliation, embarrassment or failure from years ago.
As you most likely know from experience, just telling yourself to stop thinking those negative thoughts doesn’t work – in fact it has the opposite effect. So don’t try to stop the thoughts, but merely observe them. Be aware of your self-talk and consciously note it. Keep doing this over time and you’ll start to listen to the self-talk, but consider it like any other external stimuli – you’ll begin to separate your conscious from these spontaneous thoughts rather than identifying those spontaneous thoughts as “you”. In that way you can respond to any negative self-talk from a position of distance, and therefore more logically.
This is useful as a general tool, but in this context it gives you the opportunity to address the negative self-talk which says “I have no choice” or “what I do really doesn’t matter” – another chance for you to take control.
Over to You – Do any of you have any tips or ideas on how to feel more in control?