The Psychology Behind Why You Feel the Zeigarnik Effect

There’s always something to go back to; maybe an unfinished game, the TV show you didn’t finish watching, that conversation you never got to have, or something else just aborted. We’ve all had those moments, hobbies, and situations when we just didn’t finish what we started. If you also have those moments, then you might be glad to know that there’s a term for it! The Zeigarnik Effect.

The Zeigarnik effect explains why we can’t stop obsessing or thinking about things we haven’t finished. It’s like your brain sets a reminder that just won’t go away until you complete what you started. This mental tug-of-war can leave you feeling drained and overwhelmed at times.

In this blog, we’re breaking down the Zeigarnik effect, why it occurs, and how you can handle it so it works for you, not against you.

The Zeigarnik Effect: Origins & Examples

We’ve all felt the Zeigarnik effect more than we realize. Think about it: when you start something but leave it unfinished, you’ll end up thinking more about it, even when you’re trying to focus on something else. A mental tug-of-war is what it becomes in the end. In our everyday lives, we’ve got a lot going on, but it’s the incomplete tasks that keep creeping back into our thoughts.

Psychologist Bluma Zeigarnik’s research revealed a memory bias: people tend to recall incomplete tasks more readily than completed ones. Similarly, unresolved emotional tension in relationships remained longer in the mind than in those with clear closure.

In one experiment, researchers gave participants tasks such as stringing beads, solving puzzles, or working on math problems. Halfway through, some participants were interrupted and couldn’t finish their respective tasks. After an hour, the researchers asked them to recall their tasks. Zeigarnik found this interesting. The people who were interrupted were twice as likely to remember their tasks compared to those who had completed them.

In the 1960s, researcher John Baddeley took a closer look at the Zeigarnik effect through his own experiments. He gave the participants a set of anagrams to solve within a time limit. If they couldn’t finish one before the time ran out, he gave the correct answers. When asked later to recall the anagrams, participants were much better at remembering the words they had not solved compared to the ones they had. This research backed up Zeigarnik’s theory that unfinished tasks stuck more in our memories.

However, not all studies support the Zeigarnik effect. Some studies suggest motivation plays a big role in how well people remember certain things. So while the effect might be interesting, it doesn’t always work the same way for everyone.

Now TV shows and even books use this effect to their advantage. Think about all those cliffhangers at the end of an episode or a book in a series. You’re left hanging, thinking about what happens next. That’s the Zeigarnik effect in motion; the unresolved tension and emotions keep you hooked.

Some common examples (other than TV shows!) of this psychological effect include:

• The half-done report or unanswered emails
• A tense conversation or argument with a friend that was left unresolved
• Your online shopping cart items that you haven’t bought yet
• The chapters of your textbook that you didn’t study better than the ones you did

So, why does the Zeigarnik effect happen? Why do you focus on incomplete tasks more than completed ones?

Why Does the Zeigarnik Effect Happen?

The psychology of not finishing tasks starts with our short-term memory. After all, it can hold only so much, and keeping all the information needs constant mental effort. The Zeigarnik effect helps us manage this by keeping unfinished tasks at the forefront of our minds until they’re completed.

When you leave something unfinished, your brain registers it as “unfinished business”. This causes a mental tension that stays until you complete the task. It’s your mind’s way of urging you to tie up your loose ends. Your brain is naturally going to focus more on what’s not done because those tasks demand your attention.

Similarly, when emotions are involved, especially work stress or unresolved arguments, it becomes even harder to let go. The emotional baggage makes the incomplete task feel more important, keeping it in front and center of your thoughts. Now imagine getting interrupted while you’re working on something important. Such intervention can make the sense of incompletion stronger. Your brain will automatically tag it “unfinished”. This is a reason why multitasking can leave you feeling scatterbrained and overwhelmed.

How to Deal with the Zeigarnik Effect?

No wonder the Zeigarnik effect is useful. It motivates you also! But if you’re not careful, it can turn into a mental knot. Here are some ways to use the Zeigarnik effect to your benefit:

Do More But in Small Steps

Instead of stressing over a big task, try to focus on one step at a time! Every little thing you finish will give your mind a sense of closure, even if the bigger task isn’t yet complete. Do more, but in smaller steps.

Write it Down

If you keep it all in your head, you’ll become overwhelmed too quickly. To stop that, write it down. Make a list of to-do things to offload some of the tension you’re carrying in your mind.

Have Deadlines

Procrastination never helps you. Even if you’re working on something non-work related, have a deadline. Deadlines will help you from procrastinating and stop your tasks from lingering in your mind for a long time.

Keep it Interesting

You don’t have to keep your tasks boring, make them interesting, and let them capture your attention. This will help you focus too! When something is fun, it motivates you to keep going, right? So add some creativity to your tasks to complete them on time and not have them be stuck in your mind.

The Zeigarnik Effect Could Be Your Strength

Today the Zeigarnik effect is everywhere you look. Between work commitments, unfinished errands, and even social media notifications, it’s easy to feel like your brain is juggling multiple things at once. Understanding why the Zeigarnik effect happens can help you reduce stress and increase focus.

The Zeigarnik effect explains why your incomplete tasks stick in your mind. It can be motivating at times, but if not managed properly, it can become overwhelming for you. The good news is that you can deal with this effect and use it to your advantage.

So, the next time you can’t stop obsessing over a half-done work report or that unresolved conversation, remember that it’s just your brain’s way of setting reminders to finish them. Let it go, complete it, or use it to your advantage – it’s up to you!