What Is Locus of Control and Why Does It Matter?
Reviewed By Danielle Glesne, RDN, LD, CDCESIf you've ever felt like your health is determined by your genetics, your schedule, your metabolism, your circumstances, or simply "bad luck," you may be thinking about your health through the lens of your locus of control.
Understanding this psychological concept can help you identify what is within your control, take greater ownership of your daily choices, and make healthier behaviors feel more achievable.
You can't control everything that affects your health, but you can control far more than you might think…
What Is Locus of Control?
Locus of control is a psychological concept that describes how much control a person believes they have over the outcomes in their life.
The concept was developed by psychologist Julian Rotter in the 1950s and is generally described on a spectrum between external and internal locus of control.
Someone with a more external locus of control tends to believe that outcomes are primarily influenced by forces outside of their control—other people, circumstances, luck, genetics, or fate.
Someone with a more internal locus of control tends to believe that their actions, decisions, and behaviors play a significant role in determining outcomes.
Importantly, locus of control isn't an all-or-nothing personality trait. Most people fall somewhere along the spectrum, and your sense of control can vary depending on the situation.
External vs. Internal Locus of Control
Consider someone who wants to lose weight.
A person with a strong external locus of control might say:
"I can't lose weight because my metabolism is slow."
Or:
"I don't have time to exercise because my job is too demanding."
Or:
"I eat poorly because my family always has unhealthy food in the house."
These statements may contain legitimate challenges, but they place the primary responsibility for the outcome outside the person's control.
Someone with a strong internal locus of control might approach the same circumstances differently:
"My metabolism and schedule may make this harder, but I can control what I eat and how I structure my day."
The difference isn't necessarily that one person has fewer obstacles. The difference is where they place their attention and responsibility.
An internal locus of control doesn't mean believing you can control everything. It means recognizing what you can influence and taking responsibility for those things.
Why Does This Matter for Your Health?
Health is influenced by countless factors—genetics, age, environment, socioeconomic circumstances, medical conditions, stress, and many things outside your control.
But your daily behaviors also matter.
What you eat.
How much you move.
Whether you strength train.
How often you perform cardiovascular exercise.
When you go to bed.
How consistently you sleep.
How you respond when you have a setback.
You don't control every health outcome, but you have meaningful influence over many of the behaviors that contribute to those outcomes.
This is where developing a healthier internal locus of control can be powerful.
Instead of asking:
"Why can't I get healthier?"
Ask:
"What can I do today that moves me in the right direction?"
That shift moves you from helplessness to agency.
Applying Locus of Control to a Healthier Lifestyle
1. Eating Healthier
An external mindset might sound like:
"I can't eat healthy because my schedule is too busy."
An internal mindset asks:
"What can I prepare ahead of time so that a healthier choice is easier when I'm busy?"
You can't control every restaurant menu, social event, or craving. But you can control what you buy at the grocery store, what you keep in your home, how you plan your meals, and how often you choose nutrient-dense foods.
The practical takeaway: Stop trying to control every food environment and start controlling the food environments you can influence.
2. Strength Training
An external mindset might sound like:
"I don't have time to work out."
An internal mindset asks:
"How can I consistently find 30–45 minutes several times a week to train?"
You don't need the perfect gym, the perfect program, or unlimited time to get stronger. You need a realistic plan that fits your life and the discipline to execute it consistently.
The practical takeaway: Don't focus on the workout you wish you could do; focus on the workout you can consistently do.
3. Cardiovascular Training
An external mindset might sound like:
"I'm just not a cardio person."
An internal mindset asks:
"What form of cardiovascular exercise do I actually enjoy enough to do consistently?"
Cardio doesn't have to mean running on a treadmill for an hour. Walking, cycling, swimming, hiking, rowing, recreational sports, and countless other activities can improve cardiovascular fitness. The key is finding ways to move more that fit your preferences and your lifestyle.
The practical takeaway: You don't have to love exercise—you just need to find movement you're willing to do regularly.
4. Quality Sleep
An external mindset might sound like:
"I can't sleep because I'm too busy."
An internal mindset asks:
"What can I change about my evening routine and sleep environment to give myself a better opportunity to sleep?"
You can't control every interruption, stressful day, or restless night. But you can influence when you go to bed, how much time you give yourself to sleep, your evening routine, your bedroom environment, and how consistently you prioritize recovery.
The practical takeaway: You may not control everything that affects your sleep, but you can control whether you're giving yourself the opportunity to get enough of it.
The Goal Isn't Total Control
There is an important distinction between taking responsibility and taking blame.
An internal locus of control doesn't mean blaming yourself when something goes wrong or believing that every health outcome is your fault. That's not realistic—and it isn't particularly helpful.
Instead, it means asking a better question:
"What part of this is within my control?"
Maybe you gained weight despite your efforts. You can examine your nutrition and activity without beating yourself up.
Maybe you missed your workouts for two weeks. You can acknowledge what happened and decide how to get back on track.
Maybe you had a terrible night's sleep. You can focus on creating better conditions for tonight.
The goal isn't perfection. The goal is agency.
Control What You Can Control
You can't control your genetics.
You can't control your age.
You can't control every circumstance.
You can't control every outcome.
But you can control many of the choices you make every day.
You can choose what foods you bring into your home. You can choose to prioritize protein and fiber. You can choose to lift weights. You can choose to go for a walk. You can choose to turn off the television and go to bed.
Those choices may seem small individually, but they compound.
A healthier lifestyle isn't built by controlling everything. It's built by consistently taking ownership of the things you can control.
If you’d like personalized guidance on what this means for you and your family, don’t hesitate to CONTACT US.
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