Focus on What You Can Influence — Let Go of the Rest

We’ve all been there.

That moment when your mind spirals — running through what ifs, replaying conversations, obsessing over things far beyond your reach.And in the middle of it all, a deep sense of helplessness settles in.

It’s in these moments that a deceptively simple visual can bring immense clarity:

Draw two circles.

The inner circle: “My Control”

The outer circle: “No Control”

This isn’t just a diagram. It’s a philosophy. A quiet reminder that your energy is sacred, and where you place it matters.

The Endless Loop of the Outer Circle

Let’s begin with the outer circle — the space marked “No Control.”

This is where anxiety thrives. It includes:

• How others perceive you

• The past and its consequences

• The future and its uncertainties

• The news cycle

• What someone said (or didn’t say)

• How fast or slow things are happening

  
  

We think obsessing over these things helps. That if we ruminate enough, worry hard enough, care deeply enough — we might gain some control.

But we don’t. All we gain is fatigue, frustration, and emotional depletion.

Living in this outer circle feels like treading water — exhausting, never-ending, and stagnant.

The Quiet Strength of the Inner Circle

Then there’s the inner circle: “My Control.”

Here lives your agency — the ability to choose, to shift, to show up.

It includes:

• Your mindset

• Your habits and routines

• Your responses

• The boundaries you set

• How you speak to yourself

• What you feed your mind and body

• The meaning you assign to situations

  
  

Focusing here isn’t always glamorous. It often looks like:

• Saying no, even when it’s uncomfortable

• Not reacting immediately

• Turning off the news and going for a walk

• Choosing rest over pushing through

• Staying present when the mind wants to race ahead

But this is where transformation happens.This is where resilience is built.

The Practice: Pause & Ask

Every time you feel overwhelmed, pause and ask:

Is this within my control?

If the answer is yes → lean in, take one intentional step.If the answer is no → soften your grip, take a breath, and release it.

This doesn’t mean you stop caring about the world.It means you stop letting the world consume you.

A Simple Grounding Practice

Try this journaling prompt today:

1. Draw two circles on a page: one labeled My Control, the other No Control

2. List what’s on your mind and sort each item into its respective circle

3. Reflect:

   • What am I trying to control that I simply can’t?

   • What’s one small, doable action within my control today?

This simple visual helps declutter your mental space and anchors you in reality — not the imagined versions of it.

Final Reflection

Letting go doesn’t mean giving up.It means choosing wisely where to place your attention, your breath, and your energy.

When you focus on what you can influence, you create a life that feels lighter, steadier, more empowered.You stop surviving and start living — from the inside out.

Your Turn

• What’s one thing you’ve been holding onto that’s outside your control?

• And what’s one thing within your control you can shift today?

Share it in the comments or explore it in your journal. Let your inner circle become your anchor.

Stay tuned, for more such simple tips and tricks. 

Peace & Presence

Kiran

Your partner in the HealingQuest