She Strengthens

The Nagging Voice in Your Head: Understanding the Zeigarnik Effect

Do you often find yourself waking up in the middle of the night, your mind racing with thoughts of unfinished tasks? You’re not alone. This phenomenon is known as the Zeigarnik effect, a psychological principle that explains why our brains tend to obsess over incomplete tasks.

The Science Behind the Zeigarnik Effect

According to Jennifer Deal, a senior research scientist at the University of Southern California, our brains perceive tasks like opening and closing windows. When a task is left “open,” our brain continues to spin with reminders, causing tension and anxiety. This effect is particularly common in professionals, who often have long-term projects with multiple goals and timelines.

How the Zeigarnik Effect Impacts Professionals

Managers, executives, and those in intellectual capital roles are more likely to experience the Zeigarnik effect due to the nature of their work. With projects spanning days, weeks, or months, it’s easy to feel like there’s always more to be done. This can lead to feelings of anxiety and tension, especially when combined with fears about job security.

The Role of Physical Reminders

Physical reminders, such as our phones, can exacerbate the Zeigarnik effect. A red notification icon or an email from your boss can trigger the sense of an “incomplete task,” driving you to complete the project, even if it’s not the right choice.

Breaking the Cycle of Anxiety

To mitigate the Zeigarnik effect, it’s essential to establish boundaries and prioritize self-care. Deal suggests using “schedule send” buttons to avoid sending emails at inappropriate hours and creating daily lists to give tasks a sense of closure. Increasing distance between yourself and your phone can also help reduce the fixation on incomplete tasks.

Taking Control of the Zeigarnik Effect

While it’s impossible to “defeat” the Zeigarnik effect, you can take steps to manage its impact on your life. By being proactive and disciplined, you can replace unhealthy behaviors with healthier habits, reducing the anxiety and tension associated with incomplete tasks.