The 70/30 Principle: A Simple Shift That Can Improve Your Mental Health
How much of your daily energy is spent thinking about things outside your control?
If you're like most people, it's a lot. Whether it’s the news, someone else’s mood, your job security, the past, or the future—our minds naturally gravitate toward the 70%.
But what if we told you that focusing on the other 30%—the part you can control—could make a meaningful difference in your mental health?
Welcome to the 70/30 Principle.
What Is the 70/30 Principle?
The 70/30 Principle is a concept I use to describe how our mental energy is often misdirected.
70% of what we focus on tends to be outside our control: other people’s behavior, world events, the economy, the past, or the future.
30% is within our control: our thoughts, behaviors, choices, self-talk, perspective, and responses.
The problem?
We spend most of our time worrying about the 70% and neglecting the 30%—the only space where we actually have power.
Why This Matters for Mental Health
When we dwell on the 70%, we can feel anxious, powerless, and overwhelmed.
But when we shift focus to the 30%, something powerful happens:
We regain a sense of agency.
We make choices aligned with our values.
We feel more grounded in the present.
We cope better with uncertainty and stress.
It’s not about ignoring the 70%—it’s about recognizing it, accepting it, and choosing not to live in it.
What’s in Your 30%?
Here are just a few things that fall into your 30%:
How you respond to stress
The way you speak to yourself
Your daily habits and routines
What you choose to focus on
How you treat others
The meaning you assign to events
This is where real change happens.
Making the Shift: How to Practice the 70/30 Principle
Here are a few ways to start shifting your focus:
1. Notice Your Mental Energy
Ask yourself: Am I focused on something I can control or not? If not, gently shift back to your 30%.
2. Use a Control Filter
When stress arises, pause and ask:
👉 What part of this is mine to manage? What isn’t?
3. Accept the 70%
Let go of the need to fix or control what’s not yours. That doesn’t mean you don’t care—it means you’re choosing peace over powerlessness.
4. Grow Your 30%
The more you invest in the 30%, the more resilient, confident, and mentally well you become.
The 70/30 Principle in Action
Imagine you're facing job uncertainty.
You can’t control market changes or company decisions (70%), but you can control how you take care of yourself, how you seek support, how you speak to yourself, and how you plan your next steps (30%).
It’s not magic—it’s mindset.
At Mosaic Counseling, we help people focus on the things that they can control to reduce anxiety, build confidence, and improve overall wellbeing.