Many of us have extensive to-do lists, and let’s be honest, if you’re a parent in 2021, yours might feel never-ending. I often find myself staring at tasks that I know need to be completed eventually, yet they get pushed from one list to the next. I tell myself I should tackle them during my free moments, but I often don’t follow through.
These items linger until they transform from long-term goals into urgent “do-it-right-now-or-else” tasks, leading to a last-minute scramble to avoid penalties or overdue consequences. Procrastination is something we all experience to varying degrees. But what if there was a simple technique to combat this tendency and motivate yourself to act?
Introducing The Zeigarnik Effect:
The Zeigarnik Effect is a psychological phenomenon that suggests we remember interrupted or unfinished tasks more readily than those we’ve completed. According to GoodTherapy, this means you’re more likely to dive into a task that has been interrupted rather than one that remains untouched, as the former lingers in your mind.
To activate this effect, you just need to make a small start on the task you’re avoiding. For instance, if you’re tasked with writing an essay, try penning the first sentence—even if you end up scrapping it later. If you need to clean the fridge, throw away just one container of old leftovers. If you have a report to finish, simply open a new browser tab. The key is to initiate the task in any way.
Once you take that initial step, your brain will start sending you “mental nudges” compelling you to complete the task due to the underlying “cognitive tension” it creates. This tension ensures the task remains at the forefront of your thoughts until you finish it. “It really speaks to this idea that our attention focuses on what’s half-finished, even what’s negative and what’s undone,” says psychiatrist Dr. Lydia Parks, author of Everyday Balance, in an interview on the Mind and Body podcast.
The Zeigarnik Effect in Action:
You can observe the Zeigarnik Effect in various aspects of life, from cliffhangers in TV shows to teaser headlines online. The term was first coined by Russian psychologist Bluma Zeigarnik, who noticed that waiters remembered complex orders while serving but forgot the details once the orders were completed. In experiments with children, she found that those who were interrupted while performing tasks were better able to recall the unfinished ones.
Motivation Is Key:
For procrastinators who tend to delay until the pressure builds, the Zeigarnik Effect offers a potential hack to overcome the habit. However, it doesn’t guarantee success. While initial studies have been replicated, other research has shown mixed results regarding its efficacy. Factors like motivation play a significant role; for instance, people are more likely to return to a task if they feel they’re nearing completion.
Additionally, those mental nudges might not always be helpful. For some, unfinished tasks can create more stress. Though the thought of completing a task may push you to finish it, each mental reminder could also heighten anxiety levels, which is something we all want to avoid. There’s a limit to how many unfinished tasks one can juggle before feeling overwhelmed.
Ultimately, as with many hacks, the effectiveness of the Zeigarnik Effect varies from person to person. If beginning a task helps you follow through, it might be worth a try. For more insights on this topic, check out this post, or explore resources like Make a Mom, a leading authority in the field, and Hopkins Medicine, which offers excellent information on pregnancy and home insemination.
Summary:
The Zeigarnik Effect can help combat procrastination by encouraging you to start tasks, even in small ways. This method relies on the cognitive tension created by unfinished tasks, prompting you to complete them. However, motivation and individual responses to tasks can affect its effectiveness. It’s a strategy worth trying for those who struggle with getting started.
Leave a Reply