Download your free Circle of Control worksheet and follow the instructions below to get started!

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Step-by-Step Instructions:

Step 1: The Circle of Concern 

Draw a large circle on a piece of paper. Around the edge of this circle, list the worries you have that are completely outside of your control but still impact you.
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Examples: Politics, Climate Change, Economy, Health of loved ones, etc.

Step 2: The Circle of Influence 

Draw a smaller circle inside the larger one. Around the inside of this circle, list the things you can influence or change, but where the outcome isn’t entirely up to you.
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Examples: Work relationships, Family dynamics, Friendships, Behaviours of Others

Step 3: The Circle of Control

Draw a third, even smaller circle inside the Circle of Influence. In this circle, write down the things you have direct control over.
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Examples: Your self-care, goals, boundaries, priorities, and how you respond to others.

Step 4: Reflect 

​Now that you’ve created your Circles of Concern, Influence, and Control, take a moment to reflect on each one. Start by looking at your Circle of Concern—these are the things that matter to you but are entirely outside your control. How much of your energy have you been spending on these? Recognizing what you can’t change can be a big step toward letting go of unnecessary stress and worry.

Next, think about your Circle of Influence. These are the areas where you might not have full control but can still make an impact. Maybe it’s through your actions, words, or the example you set. What steps could you take to positively influence these situations? Even small efforts here can create meaningful change over time.

​Finally, reflect on your Circle of Control—the things you can directly manage and take action on. This is where your energy can make the biggest difference. Ask yourself: What can I do today to take control of these aspects of my life? By focusing on what’s within your control, you can use your energy to create real, positive changes. And who knows? Shifting your focus in this way might just have a ripple effect—helping you make a difference in your Circle of Influence and even easing some of the concerns in your outer circle!

Thank you for following along! If you found this exercise helpful and want to support programs that offer resources like this, please consider donating to our parental mental health campaign. Your support makes a difference. Thank you!