What has Zeigarnik got to do with Procrastination?
Previously written on another blog for research students:
We've all experienced that mental itch, the nagging feeling of an incomplete task. Psychology calls this the Zeigarnik Effect: unfinished business stays present in our minds (more can be read about it here). It's why we remember that open loop, that unaddressed email, even when we try to focus on something else.
In everyday life, this might manifest as the constant reminder to walk the dog or finally schedule that appointment. Each pending decision adds to our mental load, contributing to that feeling of being overwhelmed. Completing these small tasks brings a sense of relief, a mental "closing of the tab."
But what happens when the "unfinished business" is far more significant and complex? What about the personal challenges that cast long shadows over our lives, family crises, ongoing health issues, systemic barriers that feel insurmountable? These aren't tasks we can simply complete.
These heavy, unresolved issues can feel like persistent background processes, silently consuming our mental energy and focus. They occupy valuable "brain space" that should be dedicated to the demanding work of something else you 'should be doing' instead.
So, what can you do when you can't simply "complete" these complex personal issues because they are in the hands of someone else?
The first crucial step is recognition and self-compassion. Acknowledge the weight you're carrying without judgment. There's no value in berating yourself for not being able to simply "move on."
The next step involves finding ways to cope and manage, even when solutions are elusive. This might require a shift in perspective and approach:
1) Tap into Unexpected Support: Your usual support system might not be equipped for your current needs. Think outside the box. Explore different avenues – I asked lots of organisations to see if they could assist when I felt overwhelmed. What kind of support do you actually need right now?
2) Prioritise Your Well-being Holistically: Now more than ever, your physical, emotional, and mental health need to be a priority. What small, consistent actions can you take to nurture each of these areas?
3) Write down the challenges and any tasks: Writing down the challenges that you are facing and any tasks associated can be helpful, even just to mentally park it out of your mind for now. It is a mental promise to yourself that you will attend to these, but do not have to mentally churn the matter constantly in your mind. Use any apps, mind maps, whatever helps.
4) Find Micro-Wins in Your Tasks that You ARE Doing: Break down your days into the smallest possible tasks. Completing even these tiny steps can provide a sense of accomplishment and closure, offering a counter-balance to the larger, unresolved issues.
Understanding the Zeigarnik effect reminds us that our minds naturally hold onto the incomplete. When that incompletion stems from significant personal challenges, the impact on our focus and energy can be profound. By acknowledging this, practicing self-compassion, and strategically seeking support and small wins, we can learn to navigate the discomfort and maintain progress, even when life feels overwhelmingly "unfinished."
Consider:
Tap into Unexpected Support
Prioritise Your Well-being Holistically
Write down the challenges and any tasks
Find Micro-Wins in Your Tasks that You ARE Doing
Let us know what you think in the comments!
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V.G.
About Verity Green
Based in Catterick Garrison, Richmond, Bedale, North Yorkshire and Online. Therapy and training with trauma, long term conditions and disability, adoption, care leavers, managing high conflict environments in the home, recovering from high control, and managing change from intense environments (such as sport, Armed Forces Community).
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