There has been a lot going on in the world lately. War in Iran, more uncertainty, and world leaders arguing with each other again. Sometimes it feels like since Brexit, Covid, Ukraine, tariff threats, Greenland “invasions” and then Iran, life has just felt a bit less stable than it once did.
When the world feels like that, I often come back to a simple idea.
Focus on what you can control and let go of what you can’t.
It is one of those phrases that pops up in different forms. You might have heard people say things like:
- Control what you can control
- Focus on what is within your control
- Let go of what you cannot change
- Accept what you cannot control and act on what you can
- Worry less about what you cannot influence
However it is phrased, the idea is the same. The principle comes from ancient Stoic philosophy, particularly the writings of Epictetus, who talked about recognising the difference between things we can influence and things we cannot.
The idea itself is very simple.
Some things are within our control. Our actions, our effort, our preparation, the choices we make each day.
Other things are not. The weather. World politics. Other people’s behaviour. Unexpected events.
The challenge is not really understanding the difference. Most of us already know it. The real challenge is where we choose to put our attention.
It Is Not Always Easy
I should say straight away that I am also a realist.
Letting go of things you cannot control is not always easy.
If you have a seriously ill family member, for example, you are not suddenly going to switch off your worry just because someone tells you to let go of what you cannot control. Life is more complicated than that.
We are human beings, not robots.
But even with that in mind, I still think there is a lot of value in focusing more of our attention on the things we can influence.
When you do that, it often changes how the whole day feels.
A Small Example From My Week
The other morning I went for a run.
There was a lot going on in the world that day and the press was full of it, but that morning I got in the car and drove out to a village where I grew up as a kid. I parked up early, warmed up properly, and headed out into the countryside.
It was one of those quiet runs where you are right in the middle of fields and country roads.
My previous run had actually been pretty bad, so it was nice to have a good one. Everything felt smooth and relaxed.
Later that day I absolutely nailed my food tracking. I hit my calorie target and my protein, carbs and fats.
None of that changed what was happening in the world in that day but having those small wins and that bit of control made the day feel much easier. In fact, I felt great.
Sometimes that really is enough.
Something My Old Cycling Coach Told Me
This idea also reminds me of something a coach once told me when I first got into cycling.
His name is Jon and he coached me during my early racing and endurance events.
Before my first big event I remember feeling nervous about everything that might go wrong. The weather, the course, the competition, mechanical issues.
His response was simple.
Focus on what you can control.
You can train properly.
You can get your nutrition right.
You can make sure your bike is ready.
You can pack a rain jacket.
What you cannot control is whether it actually rains on the day or it you get a puncture.
But if you have done everything within your control, you are far more resilient to whatever happens.
That mindset has stuck with me ever since. Cheers Jon!
How This Applies to Everyday Life
The same idea applies to everyday life, not just sport.
If you are trying to lose weight, get fitter and stronger, or improve your health, there will always be things going on around you. Stressful weeks at work. Family responsibilities. News headlines that make the world feel uncertain.
You cannot control most of that.
What you can control is your next decision.
You can go for the walk.
You can do the workout.
You can prepare a decent meal.
You can track your food for the day.
You can go to bed a little earlier.
None of those things fix the wider world. But they do create a bit of stability in your own life.
Creating Small Daily Wins
One thing I have learned over the years is that small wins matter more than people realise.
When you focus on things you can control, you create momentum.
You feel more capable.
You feel more grounded.
You feel less overwhelmed.
For me, that might be a good run, a nice (or hard!) bike ride, a solid strength session, or simply sticking to my nutrition plan for the day.
Those small areas of control can have a surprisingly positive effect on your mental health and how you approach everything else going on around you.
Something We Can All Practise
None of us can control the wider world.
There will always be uncertainty. There will always be things happening that are outside our influence.
But we can still choose where to place our attention.
You can focus on the things you can control. Your effort, your habits, your preparation, and the small decisions you make each day.
And sometimes that shift in focus can make life feel a lot more manageable.
