Exercise · Managing Your Inner Resources: Energy, Motivation, Recovery
Circle of Influence
Sort sources of stress into what depends on me, what I can influence through others and what does not depend on me — and choose an action for each circle.
Time28 minutes
ParticipantsIndividually, then pairs
MaterialsParticipant workbook
From the trainingManaging Your Inner Resources: Energy, Motivation, Recovery
Why this exercise
Stress often grows where we spend our energy on what we cannot change. The three circles restore a sense of control: in the inner one — what I will do myself; in the middle one — whom I will talk to and about what; in the outer one — how I can change my attitude or reaction. The partner's question "What can you do in the next 48 hours?" turns a complaint into action.
How to run it
- 12 minutes, individually: draw three circles. In the center — what depends entirely on me; around it — what I can influence through a conversation, a request, an agreement; outside — what does not depend on me. Sort your main sources of stress into the circles.
- Write down an action for each circle.
- 12 minutes in pairs: if you wish, talk about one source of stress and your plan. The partner asks: "What can you do in the next 48 hours?"
- General round — 4 minutes.
Debrief questions
- Which circle contains most of your sources of stress?
- What did you move from the outer circle to the middle one when you thought again?
Tips for the facilitator
- If a participant says "I think I'm already burned out", neither confirm nor deny it: if the signs last for weeks, it is worth talking to a professional. Go over to them during the break.
- The exercise makes no diagnoses: it is a tool for dealing with workload, not a substitute for professional help.
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