A) Take a moment to consider all the things that are contributing to your feeling of overwhelming eg. the
dentist appointment you haven't made yet, ongoing worry about someone you care about, feeling tired, you have a
cold, work issues, worries, feelings of guilt etc. If it helps, quickly scribble them down in the box below.
B) Now, follow the instructions below to add each 'Overwhelm Item' to your Spheres of Influence on page 1:
1) If you have complete CONTROL over the item (ie. you can resolve it on your own without needing
anyone else's help or input):
Write it down within the first circle labeled "WITHIN MY CONTROL" and move onto the next item.
2) If you have PARTIAL control or can INFLUENCE the item (ie. you can resolve part of the item or influence
the outcome through your actions or behavior)
Write this item within the second circle labeled "I CAN INFLUENCE" and move onto your next item.
3) Finally, if the item is COMPLETELY OUTSIDE of your control or influence (ie. there is nothing you
could do or say that could directly impact this item)
Write this item OUTSIDE in the area labeled "EVERYTHING ELSE…" and move onto your next item.
C) Once you have addressed all the 'Overwhelm Items' on your mind, review your "Spheres of Influence" on page 1:
1) FOR the items you have CONTROL over:
• TAKE ACTION (however small) on at least ONE of these today - or even RIGHT NOW - to instantly feel better.
2) FOR the items you have PARTIAL CONTROL or INFLUENCE over:
• Write down the steps you will take and exactly when you will do them - today or in the next few days.
3) Finally (and most importantly) LET GO of EVERYTHING ELSE!
• Strikethrough each of these items on your "Spheres of Influence" on page 1.
If you can't control or influence it, then it's a waste of your precious energy to even think about it.
Decide which of the following three categories each complaint belongs in:
Sphere of Control – things over which we have the final say; we determine the
outcome. For example, “My email inbox has 562 unread messages in it and I am so
stressed out.”
Sphere of Influence – issues that we can influence, although we alone do not
determine the outcome. Such as, “My assistant works so slowly, it’s easier if I just do it
myself – but that means working longer hours.”
Sphere of No Control/No Influence – matters that are out of our control or beyond
ability to influence. For example, “My job requires heavy travel and I never get to see
my family.”