Locus of control: what it is and how it shapes motivation

Not everyone sees the world through the same lens. Some people believe their choices shape their experiences. Others feel like their lives are controlled by luck, timing, or external circumstances. In psychology, this difference is known as locus of control.

Locus of control is a belief system that shapes how you interpret both setbacks and successes. Whether you win the lottery or get laid off, your locus of control influences how you make sense of the situation and move forward. 

When you understand your own locus of control, you gain insight into what drives your behavior, how you handle challenges, and what fuels your motivation. That awareness can help you take more intentional steps toward the goals you want to achieve.

What is the locus of control?

According to the American Psychological Association’s Dictionary of Psychology, the locus of control is a psychological concept that refers to how strongly people believe they have control over the situations and experiences that affect their lives.

The concept of Locus of Control of Reinforcement was developed by American Psychologist Julian B. Rotter. He specialized in social learning theory and first published a paper outlining the locus of control in 1966.

What does an internal locus of control look like in action? 

If someone has an internal locus of control, they believe they have personal agency over their own life and actions. Because of this, these individuals tend to have self-efficacy and a growth mindset. In other words, they believe that they can achieve their goals, even if they need to learn some new skills or face challenges to get there. 

If you have an internal locus of control, you’ll believe you succeeded because you did the right thing and put in the right amount of effort. If you experience failure, you’ll blame no one but yourself. You’ll believe that you could have changed the outcome if you’d worked harder or made different decisions.

Studies have shown that, in general, people who have this type of locus of control tend to be better off than those who don’t. This is likely because people with an internal locus of control take responsibility and accountability for their actions. 

They have greater expectations for themselves because they don’t believe that luck will help them succeed. As a result, they tend to take control of their work, their personal goals, and anything else that’s important to them.

What does an external locus of control look like in action?

If someone has an external locus of control, they tend to believe that events outside of their control drive their actions and create the outcomes they experience.

If you have an external locus of control, you’ll believe that you won a game because you got lucky. Or, you’ll believe that you won because the other players just weren’t good enough. But if you lose, you’ll believe you ran out of luck. Or you’ll believe that the other players were just too talented for you to have any chance of winning. 

While some research has linked a strong external locus of control to difficulties with behavior change or treatment engagement, it's important to recognize that this mindset isn’t all negative. 

In fact, people with an external locus of control often excel at adapting to uncertainty, staying flexible, and letting go of things outside their influence. These are highly positive traits that can support emotional regulation and reduce stress.

Individuals with an external locus of control may also be more attuned to external dynamics like team cohesion, group norms, or power structures, which can make them more sensitive leaders, collaborators, or community-minded individuals. 

And when a person recognizes that some forces truly are beyond their control, like a company-wide layoff or a global pandemic, an external locus of control can foster resilience through acceptance rather than self-blame.

4 examples of internal vs. external locus of control 

Your locus of control influences how you interpret everyday life, from your career growth to your eating habits. Below are four examples that show how someone with an internal versus external locus of control might view the same situation:

Example 1: Career success

• Internal locus of control: "I got this promotion because I worked hard, improved my skills, and consistently exceeded my performance targets."
• External locus of control: "I got lucky with this promotion; it was really about being in the right place at the right time, and the company just needed to fill the position."

Example 2: Managing your health

• Internal locus of control: "Maintaining my health is within my control. I choose healthy habits like eating nutritious foods, exercising regularly, and avoiding smoking to protect my well-being."
• External locus of control: "Health is mostly about genetics or luck. No matter what I do, it’s really up to fate whether I stay healthy or not."

Examples 3: Job loss

• Internal locus of control: "I could have seen the signs of the company's troubles and started looking for new opportunities sooner. I need to be better prepared next time."
• External locus of control: "There was nothing I could do about losing my job. The economy is terrible, and the industry is failing. It's out of my hands."

Example 4: Exam outcomes

• Internal locus of control: "I passed the exam because I organized my study schedule well, used effective learning strategies, and put in the necessary effort."
• External locus of control: "The exam was easier than I expected; luckily, the questions just happened to be on the topics I knew best."

The link between locus of control and motivation

Locus of control plays a powerful role in how people stay motivated, especially when pursuing long-term goals or facing setbacks. People with more of an internal locus of control tend to believe that their actions directly influence outcomes. This belief fuels motivation because success feels within reach. It’s something you can work toward and earn.

By contrast, individuals with an external locus of control may feel less motivated to take consistent action. If outcomes are seen as dependent on luck, timing, or other people, effort may feel futile or only worth it under the “right” conditions.

That’s why internal control is often associated with stronger goal-setting habits, higher self-efficacy, and a greater sense of personal agency. But with support and self-awareness, it’s possible to strengthen motivation no matter where you fall on the spectrum.

What determines your locus of control?

The concept of locus of control comes from Julian Rotter’s social learning theory, which suggests that our behavior is shaped by the reinforcements we receive. Those reinforcements can be rewards or punishments. Over time, these reinforcements teach us what to expect from our actions.

Depending on the types of reinforcement someone grows up with, they learn different beliefs about what causes their actions and outcomes. If effort is consistently rewarded, they may develop an internal locus of control. If outcomes feel random or disconnected from their actions, they may lean more toward an external locus of control.

These beliefs have a powerful impact on behavior. Some people believe they have little control over their lives, while others feel a strong sense of agency. It’s easy to see how these fundamentally different mindsets can shape how someone views the world, their place in it, and how they respond to challenges.

How personality traits shape your locus of control 

Your locus of control isn’t just influenced by reinforcements. It can also be shaped by your personality. 

Psychologists have long studied the relationship between personality traits and locus of control. One widely accepted framework is the Big Five personality traits, which describe five core dimensions of personality: 

• Conscientiousness: organized, dependable, self-disciplined
• Neuroticism: emotionally reactive, prone to anxiety or stress
• Extraversion: outgoing, energetic, sociable
  Agreeableness: cooperative, compassionate, trusting
• Openness to experience: curious, creative, open to new ideas

The Big Five personality assessment scores individuals on each trait, showing where they fall on a spectrum from low to high. Scoring high or low in certain traits can make you more likely to interpret events through an internal or external lens. 

For example, research has found that conscientiousness is often linked to a stronger internal locus of control. That’s because someone who scores high in conscientiousness may be more likely to internalize both success and failure, resulting in strong follow-through and self-control.

But their internal locus of control can also come with downsides. If they feel everything depends on their own effort, they may struggle to delegate or let go of control, which can increase the risk of burnout or low self-worth when things don’t go as planned.

The research also shows that neuroticism tends to correlate with an external locus of control. When faced with challenges, individuals who score high in neuroticism are more likely to see outcomes as shaped by forces beyond their control. While this perspective can protect self-esteem in the short term, it may also make it harder to bounce back or feel a sense of self-efficacy. 

Other traits can influence your perspective, too. The same research suggests that:

• Extraversion and openness to experience are often associated with a more internal locus of control, possibly because these traits support curiosity, motivation, and a sense of agency.
• Agreeableness may support a stronger sense of internal control in relationships, as these individuals often believe they can shape positive outcomes through empathy, communication, and cooperation.
• People with higher emotional regulation or resilience, regardless of trait profile, often develop a more flexible, adaptive view of control over time.

The key takeaway is that having an internal or external locus of control can have benefits or drawbacks depending on your unique personality, environment, and goals. What matters most is developing awareness and learning how to adjust your mindset to meet the moment.

How do I know what my locus of control is? 

If you’re not sure what type of locus of control you resonate with, here are some predictors to help you figure it out. Find out what locus of control drives your motivation by reviewing the different characteristics of each locus of control type.  

Signs you may have an internal locus of control 

Here are some examples of what you may believe or say to yourself often if you have an internal locus of control:

• By working hard and practicing self-control, it’s possible to achieve anything I set out to do. I create my own opportunities. Waiting for luck is futile.
• No one has a predestined fate. Even if this were the case, it’s always possible to change this fate by making the right choices. In truth, we all make our own destinies. In fact, we can start over in life at any point we choose. 
• People usually get what they deserve at the end of the day. Our choices and actions determine our happiness. If you work hard and treat others with kindness and respect, you will be more likely to succeed. If you don’t put in the effort and don’t respect people, you’re unlikely to succeed and be happy.
• With dedication and determination, you can succeed and be great at problem-solving. It has nothing to do with luck or chance. Everything happens because someone acted in a specific way. 
• The world is the way it is because people are the way they are. If we want to change the world, we need to change our behavior. It’s entirely up to us. We’re in control. 
• It’s important to set goals and create a personal vision statement so that my short-term actions can influence my long-term outcomes.

Signs you may have an external locus of control

Here are some examples of what you may believe or say to yourself often if you have an external locus of control:

• Life events are all about luck and chance. Some people get lucky, and others don’t. It’s completely random and up to fate.
• People don’t have a lot of control over what happens in the world. We can all strive to achieve something, but in the end, things will work out the way they were intended to.
• I have little to no control over my own life. Outside forces are exercising control instead. 
• Long-term goal setting isn’t worth it since events outside of my control can disrupt them. It’s better to go with the flow and see what happens.
• What happens to people isn’t related to what they really deserve. Good people who work hard don’t always succeed. Greedy people sometimes get lucky and get it all. I have learned helplessness in the face of these situations.

What if you identify with both types of locus of control?

While some people may strictly identify with a single type of locus of control, most people may identify with a little bit of both. It’s possible to mostly have an internal locus of control while still believing that some things are up to chance. 

The opposite is true as well. Someone with an external locus of control may believe that they have some agency in their lives, even if minimal. 

Boost self-awareness by understanding your locus of control

Understanding what drives your behavior is a powerful first step toward change. After all, your locus of control can influence everything from how you handle stress to how satisfied you feel in daily life. The good news is that it’s not fixed. With the right support, you can strengthen your sense of agency and motivation over time.

No matter where you fall on the spectrum, a BetterUp Coach can help you build self-awareness, develop new strategies, and create the kind of momentum that leads to meaningful growth.