Success and happiness are often determined by where we place our focus: within ourselves or on external factors. Mastery lies in asking the right questions, and understanding the locus of control is a key part of this. Those who focus on what they can influence are generally happier and more successful. In this episode, we explore the philosophy behind the locus of control, its impact on burnout, the importance of small bets in making significant changes, and state vs. trait gratitude. Finally, we delve into practical strategies to cultivate a more resilient mindset.
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Guest Bio: Dan Mccollum, MD is an emergency physician and Director of Teaching and Learning at the Medical College of Georgia. Hear more of Dan on Stimulus episodes #1 Verbal Judo #14 Stoic With A Capital S, #25 Digital Minimalism, and #59 Aim to Be A Zero.
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We Discuss:
The concept of “locus of control” refers to how individuals perceive the source of influence over the events in their lives. It’s a psychological framework developed by Julian B. Rotter in 1954, used to assess the degree to which people believe they have control over the outcome of events in their lives as opposed to external forces.
There are two primary types of locus of control:
Internal Locus of Control: Individuals with an internal locus of control believe they are responsible for the outcomes of their actions. They think that their own decisions, efforts, and abilities determine the course of their lives. People with this perspective often feel empowered and proactive in managing their lives.
External Locus of Control: Those with an external locus of control believe that their lives are controlled by external factors such as fate, luck, or other people. They might feel that no matter what they do, the outcomes of their lives are not in their hands, which can lead to feelings of helplessness or resignation.
Waiting room medicine has become the norm. It’s not ideal. So what do you do about it?
- Some staff adapt by doing their best with available resources, maintaining a positive outlook.
- Others become frustrated and dissatisfied, leading to burnout and job dissatisfaction.
- Finding a balance between accepting limitations and striving for improvements is crucial.
- Proactively addressing systemic issues can help mitigate feelings of helplessness.
- Focusing on patient care, regardless of the setting, can improve job satisfaction.
The power of placing small bets
- Small changes can significantly impact job satisfaction and performance.
- Making minor adjustments can align your current job more closely with your ideal job.
- Focus on what is within your control to make positive changes.
- Taking small, manageable steps can lead to significant improvements over time.
- Simple actions, like journaling for a few minutes daily, can profoundly impact your mindset.
Stoicism and the philosophy behind locus of control
- Stoicism emphasizes focusing on what you can control and accepting what you cannot.
- Epictetus, a Roman slave, became a significant Stoic philosopher.
- The Enchiridion by Epictetus offers practical guidance on Stoic philosophy.
- Stoicism teaches that internal factors, like judgment and motivation, are within our control.
- External factors, such as reputation and physical circumstances, are beyond our control.
Some things in the world are up to us, others are not
- We control our faculties of judgment, motivation, desire, and aversion.
- Our body, property, reputation, and official positions are beyond our control.
- Focusing on what is within our control leads to greater happiness and success.
- Understanding this distinction helps manage expectations and reduce frustration.
- Acceptance of external factors as uncontrollable can alleviate stress and improve well-being.
Sextus, “The crowd is irrelevant.”
- Focus on your own actions and judgments, not the opinions of others.
- Your motivation and mindset are more important than external validation.
- Success and happiness come from controlling your own reactions and decisions.
- External forces, like public opinion, should not dictate your self-worth.
- By prioritizing your internal locus of control, you maintain agency over your life.
What is the locus of control?
- Locus of control refers to the belief in one’s ability to control life events.
- An internal locus of control means believing that personal actions influence outcomes.
- An external locus of control attributes outcomes to external factors beyond one’s control.
- Developing a strong internal locus of control involves taking responsibility for your actions.
- Examples include athletes practicing to improve performance and patients adopting healthier lifestyles.
Shades of gray in the locus of control
- Locus of control is not always black and white; there are shades of gray.
- Certain aspects of life may be within our control to varying degrees.
- Balancing internal and external factors is crucial for realistic expectations.
- Recognize areas where you have influence and work on them.
- Accept that some outcomes are partially beyond your control but can still be managed.
The Stoic approach to patient complaints
- Patient complaints can be partially within your control, but not entirely.
- Your actions and demeanor can influence patient reactions.
- Sometimes, complaints are inevitable despite your best efforts.
- Focus on what you can do to mitigate negative situations.
- Understand that not all complaints reflect your performance or worth.
Taming the blame ogre
- Blaming others or external factors can hinder personal growth.
- The “blame ogre” represents externalizing responsibility for problems.
- Cultivate an internal locus of control by taking ownership of your actions.
- Self-compassion and constructive self-criticism are crucial for improvement.
- Recognize when blame is unproductive and focus on solutions.
Domains of control and the paradox of varied strength
- You can have a strong locus of control in one domain and weak in another.
- Transfer of control beliefs doesn’t always apply across different life areas.
- Identify and work on areas where you feel less control.
- Understand that locus of control can vary in personal and professional life.
- Improving control in one area can positively impact overall well-being.
The Stoic approach to patient complaints
- Patient complaints can be managed by your actions but are not entirely preventable.
- Develop strategies to reduce the likelihood of complaints.
- Accept that some complaints are inevitable and not reflective of your worth.
- Use complaints as learning opportunities for improvement.
- Maintain a balanced perspective on external feedback.
How a mishandled aspirin overdose led to a major recalibration of control locus
- Take ownership of team actions and outcomes, regardless of individual mistakes.
- Effective leadership involves clear communication and confirmation of tasks.
- Blaming others is counterproductive; focus on constructive solutions.
- Learning from mistakes fosters personal and professional growth.
- Extreme ownership leads to better team cohesion and performance.
A tactical approach to developing an internal locus of control
- Developing an internal locus of control requires consistent practice.
- Reading daily on relevant topics can reinforce positive mindset shifts.
- Meditation helps increase self-awareness and control over reactions.
- Reframing challenges as opportunities can foster resilience.
- Gratitude practices enhance overall life satisfaction and control perceptions.
The Good reframe
- Reframing adversity as beneficial helps maintain an internal locus of control.
- Challenges can be viewed as opportunities for growth and learning.
- Positive reframing reduces stress and improves problem-solving abilities.
- Embrace difficulties as part of the journey towards improvement.
- A positive mindset in the face of adversity enhances resilience.
The five slices of gift exercise
- Divide life into segments and identify gifts from past challenges.
- Recognizing positive outcomes from adversity fosters gratitude and perspective.
- Reframing negative experiences as beneficial can improve mental well-being.
- This exercise helps in seeing long-term benefits from short-term difficulties.
- Encourages a proactive approach to current and future challenges.
The jar of awesome
- Recording positive moments daily reinforces a positive outlook.
- Simple joys and achievements can significantly boost mood and motivation.
- Visual reminders of positive experiences enhance daily gratitude.
- Encourages mindfulness and appreciation of everyday life.
- Cultivates a habit of recognizing and celebrating small victories.
The power of an end of day debrief
- Reflecting on the day helps identify and appreciate positive experiences.
- An evening gratitude practice can improve sleep and overall mindset.
- Revisiting daily events with a positive perspective reinforces gratitude.
- This practice helps in identifying patterns and areas for improvement.
- A structured end-of-day reflection promotes mental clarity and well-being.
Trait vs state of gratitude
- Gratitude can be cultivated as a state of mind, not just a personality trait.
- Practicing gratitude regularly builds a more positive outlook.
- Gratitude exercises are like mental workouts, strengthening positive thinking.
- You don’t have to be naturally grateful; it can be developed over time.
- Consistent gratitude practices lead to increased overall happiness.
Not every approach is for everybody
- Different methods work for different people; find what suits you best.
- Experiment with various practices to discover what resonates most.
- Personalizing your approach increases the likelihood of sustained benefits.
- Flexibility in trying new methods can lead to unexpected positive outcomes.
- Respect that not all recommended practices will work for everyone.
Book recommendations for operationalizing an internal locus of control
- “The Enchiridion” by Epictetus offers powerful, though challenging, Stoic insights.
- “A Field Guide to a Happy Life” by Massimo Pigliucci modernizes Stoic principles.
- “The Seven Habits of Highly Effective People” by Stephen Covey aligns with internal control concepts.
- “Mindset” by Carol Dweck emphasizes the importance of a growth mindset.
- Each book provides different tools for developing an internal locus of control.
References
Unanue, Wenceslao, et al. “The reciprocal relationship between gratitude and life satisfaction: Evidence from two longitudinal field studies.” Frontiers in Psychology 10 (2019): 31780992
Wood AM, Froh JJ, Geraghty AW. Gratitude and well-being: A review and theoretical integration. Clin Psychol Rev. 2010;30(7):890-905. 20451313
Unanue, Jesús, et al. “Basic psychological needs satisfaction and frustration prospectively mediates the link between dispositional gratitude and life satisfaction: Longitudinal evidence from a representative sample in Chile.” Personality and Individual Differences 193 (2022)
Armenta CN, Fritz MM, Walsh LC, Lyubomirsky S. Satisfied Yet Striving: Gratitude Fosters Life Satisfaction and Improvement Motivation in Youth. Emotion (Washington, D.C.). 2022;22(5):1004-1016. doi:10.1037/emo0000896.
Emmons RA, McCullough ME. Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology. 2003;84(2):377-389. doi:10.1037//0022-3514.84.2.377.
Davis DE, Choe E, Meyers J, et al. Thankful for the Little Things: A Meta-Analysis of Gratitude Interventions. Journal of Counseling Psychology. 2016;63(1):20-31. doi:10.1037/cou0000107.
Tolcher K, Cauble M, Downs A. Evaluating the Effects of Gratitude Interventions on College Student Well-Being. Journal of American College Health. 2024;72(5):1321-1325. doi:10.1080/07448481.2022.2076096.
Waldinger R. Locus of control and happiness. Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life. Harvard Gazette. Published April 11, 2017. Accessed June 23, 2024. Link
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