Procrastination is the easiest way to avoid life’s many responsibilities, but the impact of putting things off can be nearly debilitating. The Zeigarnik effect is one solution that meets you in the middle—by starting a task, and then putting it off. “The Zeigarnik effect is a psychological phenomenon where people tend to remember unfinished tasks better than completed ones,” says Maria-Teresa Daher-Cusack, organizational psychologist. “This happens because our brains create a kind of mental tension around incomplete activities, keeping them at the forefront of our mind.”
It might sound counterintuitive, but starting a task you don’t have to complete can remove some of the pressure surrounding our daily responsibilities—especially because it’s human nature to come back to what’s left unfinished. “The concept was first discovered by psychologist Bluma Zeigarnik in the 1920s,” Daher-Cusack explains. “She noticed that waiters in a café could easily recall unpaid orders but forgot them soon after customers settled their bills. Intrigued, she conducted experiments showing that people naturally remember unfinished tasks more than completed ones.” If you find your to-do list overwhelming and tend to procrastinate as a result, then the Zeigarnik effect is for you.
How Does the Zeigarnik Effect Help With Procrastination?
You might be wondering how incomplete tasks can lead to finished ones. Daher-Cusack has a clear answer. “When we start a task—even in a small way—our brain stays engaged with it, making us more likely to finish,” she says. “That’s why getting started is often the hardest part, but once we do, the mental tension created by the unfinished work keeps pulling us back in.” This psychological phenomenon keeps our brain affiliated with the unfinished task (without the added stress of having not started it at all).
Essentially, the Zeigarnik effect is an improvement in mindfulness, Daher-Cusack explains. “The simple act of starting shifts your mindset from ‘I have to do this’ to ‘I’m already doing this,’ which makes finishing much easier.” Read on for five ways to apply the Zeigarnik effect to your busy life.
How to Apply the Zeigarnik Effect to Daily Tasks
Commit to Five Minutes of Work
“Tell yourself you’ll work on a task for only five minutes,” Daher-Cusack suggests. “Most of the time, you’ll keep going because your brain won’t want to leave it unfinished. Especially if you get into a ‘flow state,’ where you get deeply immersed into a task.” However, you don’t have to commit to completing the task at hand—just allow yourself five minutes to get started.
Break Tasks Into Smaller Steps
“Instead of thinking about an overwhelming project, start with one small part,” Daher-Cusack says. This can involve reading a document for work, brainstorming ideas for your next project, or simply sending an email you’ve been putting off.
Write Down the Unfinished Task
Before stepping away from your desk, write down the unfinished tasks (ideally with pen and paper to make it tangible). “If you list what you haven’t completed, your brain will keep nudging you to finish them,” Daher-Cusack says.
Try the “Open Loop” Strategy
The “open loop” strategy allows you to leave things unfinished in a way that will compel you to return to them, Daher-Cusack explains. “When reading or writing, stop in the middle of a sentence or thought,” she says. “Your brain will want to complete it later, making it easier to return to the task.”
Start a Task, Then Take a Break
Before you head out the door for any scheduled plans, use those 10 to 15 minutes before leaving to start a task, Daher-Cusack suggests. “If you begin something important before stepping away, your mind will keep working on it in the background, making it easier to pick up again.” Ultimately, procrastination is rooted in the pressure to complete important tasks, and by easing some of that stress, you can be even more productive. “Don’t wait for motivation—just start, even in the smallest way.”
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