There’s a big test coming up, and you’re super nervous about it — or maybe you have a presentation that’s giving you butterflies. What if the test focuses on the ideas that you found most confusing? What if someone has a cold and can’t stop coughing, so you can’t focus? What if someone in your audience laughs? To overcome all of these challenges and get your best results, focus on what’s within your control.
When we focus on what we can control, we develop agency and use our energy to affect change and influence outcomes. Having a sense of agency has been shown to have a strong correlation with virtually all measures of success. Here are some concrete steps you can take to control the controllables in your life:
1. Make a list
Make a list of both the factors you can control and the factors you cannot control that might come into play during the lead-up to whatever you’re preparing for. If you find that you’re stressing about something in the “can’t control” column, the simple recognition that the factor is beyond your control can help you move on, while identifying what you can control will clarify the most important steps you can take to prepare.
2. Do a “premortem”
Neuroscientist Daniel Levitin advocates for conducting a “premortem” by considering the worst-case scenario and thinking through our response. This exercise forces you to shift your focus away from worrying or catastrophizing and towards your ability to act. In the case of someone laughing during your presentation, for example, you might decide ahead of time that you’ll make eye contact with a focused audience member, take a deep breath, and continue.
3. Cultivate a growth mindset
When you believe that your success depends on time and effort, you will tend to look for actions you can take to learn and grow. To that end, developing a growth mindset leads to a better sense of what you can specifically control. Begin by asking yourself questions like “What can I learn from this?” or try some family activities specifically designed to help establish a growth mindset.
The path to academic success is not just about acing exams or getting straight A’s; it’s about embracing your journey and conquering the challenges that come your way. By shifting your focus to what you can control – your mindset, study habits, time management, and more – you hold the power to overcome unproductive anxiety and unlock your true potential. You have everything you need to succeed! And if you ever need extra guidance, our executive functioning coaches are here! Contact us or reach out to your director to set up a strategy session.
