If You Find Yourself Constantly Procrastinating, the Zeigarnik Effect May Offer a Helpful Solution

Understanding the Zeigarnik Effect

Many of us juggle extensive to-do lists, especially in 2023 when parenting can feel like managing a never-ending list of tasks. Some items on my list are long-term goals that keep getting postponed. I often glance at them during brief free moments, reminding myself to tackle them—but I rarely do. Eventually, these tasks transform from long-term intentions into urgent matters that require immediate attention, often resulting in a frantic rush to meet deadlines.

This pattern of procrastination is common, but what if there was a straightforward technique to help break this cycle? That’s where the Zeigarnik Effect comes in.

The Zeigarnik Effect is a psychological phenomenon suggesting that we tend to remember incomplete tasks better than those we have finished. Essentially, if you start a task—no matter how small—your mind will be more inclined to return to it. For instance, if you need to write an essay, just jotting down the first sentence can help get the ball rolling. Similarly, if your fridge needs cleaning, throw away just one container of old leftovers. This initial action can trigger your brain to keep reminding you to complete the task, creating a sense of “cognitive tension” that encourages follow-through.

Dr. Samantha Boardman, a psychiatrist and author, explains that our attention often gravitates toward what’s unfinished, even if it’s been a source of stress.

Real-Life Examples of the Zeigarnik Effect

The Zeigarnik Effect is evident in our daily lives, from cliffhangers in TV shows to unfinished quests in video games. Russian psychiatrist Bluma Zeigarnik first identified this effect when she observed that waitstaff could easily recall complicated orders while serving customers, but would forget the details once the orders were completed. In her experiments with children, she found that those interrupted during tasks remembered the unfinished ones better than the completed tasks. A similar study with adults showed that 90% recalled interrupted tasks more effectively than those they had finished.

Does Motivation Play a Role?

For those of us who tend to procrastinate until a task becomes overwhelming, the Zeigarnik Effect can serve as a mental hack to combat the urge to delay. However, its effectiveness can vary. While some studies confirm the Zeigarnik Effect, others suggest that motivation impacts whether individuals choose to resume interrupted tasks. For instance, people tend to feel more driven to return to a task if they believe they’re close to finishing.

It’s also important to acknowledge that for some, unfinished tasks may lead to increased anxiety. While mental nudges can prompt action, they might also elevate stress levels. Finding a balance is crucial, as too many unfinished tasks can lead to overwhelm.

As with many strategies, the Zeigarnik Effect may work for some but not for others. If initiating a task helps you ensure its completion, it’s certainly worth experimenting with this technique.

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In Summary

If procrastination is an issue for you, the Zeigarnik Effect could be a useful tool to help you get started on tasks. By taking even the smallest action, you may find that you’re more motivated to complete what you’ve begun.