5 Ways To Stop Your Brain From Dwelling On Unfinished Tasks
When you hear a ‘ping’ on your gadgets, how long does it take before you look at it? There might be a temptation to take a ‘sneak peek’, just in case. Or it might be the frustration of not completing the tasks on your to-do list. Guess what? You’re not alone.
The one last email/one phone call syndrome is putting many in danger of being lost in the process. You know what happens next: time ticks, half an hour has passed before you know it, and you’re feeling increasingly frustrated and overwhelmed.
We’re hardwired to dwell on unfinished tasks due to cognitive tension. It’s called the Zeigarnik Effect.
Zeigarnik Effect
Named after Bluma Zeigarnik, a Russian scientist who observed waiters in a restaurant. The waiters were good at remembering the unpaid orders, but once the order was paid, the waiters had difficulty remembering the order details. She said that failing to complete a task creates an underlying cognitive tension, making you keep returning to it.
There’s good news. We can stop going back to unfinished tasks. Here are my five ways to stop dwelling on unfinished tasks.
- Execution Obliterates Procrastination
2. Consistency
3. Create healthy boundaries
4. Take Regular Breaks
5. Try Something Completely Different
- Execution Obliterates Procrastination
Don’t delay until tomorrow because you know what will put a spanner in the works. It will increase unnecessary stress, too. Instead, learn to tackle the tasks immediately.
Break large tasks into smaller, manageable parts and tackle them one step at a time.
Develop a routine where you dedicate specific times of the day to work on your tasks without distractions. Reward yourself after completing tasks on time, which creates a positive reinforcement cycle that encourages you to avoid delays in the future.
It’s also worth monitoring your to-do list. If you add too much to your to-do list daily, you will feel overwhelmed, which may impact your mental well-being, especially with burnout.
Instead, it is wise to streamline your to-do list by focusing on the top three priority tasks that align with your daily or weekly goals.
2. Consistency
Many dream of taking a giant leap, but they underestimate the power of the small step.
Why do you think many give up on their New Year’s resolutions at about this time? They kept thinking about the bigger goal and failed to execute it with consistent daily habits.
The small steps can be a game changer because each helps build momentum. Your confidence will grow; you’ll notice the difference over time and be inspired to shift gears. Before leaping into the deep end, focus on setting the right intention from the outside.
3. Create Healthy Boundaries
Get Better at Setting at Work Boundaries. Building a sustainable work/life balance is necessary in a fast-paced world. Why? We’re constantly bombarded with distractions, especially from social media and online communication platforms.
Most of us like to think we’re in control, but when did you feel distracted by mobile phone app notifications? How long did it take you to respond to what you thought was a quick 5-minute work message/call/email? All of these can impact our mood and inner and outer well-being.
4. Take Regular Breaks
In today’s fast-paced world, people work longer hours and take fewer breaks. I understand why some people feel they must be constantly connected to work, even during their non-work hours. I believe once every so often is ok, but it can become problematic over time.
Taking micro-breaks during your working day is important because it’s crucial for your physical and mental health. It will stop you from overthinking and protect you from getting stuck in analysis paralysis.
Breaks can help you approach your work with fresh perspectives and ideas. If in doubt, go for a walk because it helps stop overthinking and focus on the surroundings. Walking helps to shift perspective.
5. Try Something Completely Different
Sometimes, when faced with a problem, it’s easier to spend more time thinking about it, thus getting emotionally attached to the outcome. Break it up and change the activity. Why? You’ll rewire your internal powerhouse circuit, potentially firing the thinking cylinders.
If you have a hobby, spend some time on this instead. Why? It will help the powerhouse whir away in the background and start thinking of possibilities.
Imagine The Following:
Here’s how Jamie (fictional character) dealt with unfinished tasks
Jamie worked as a digital marketing strategist for a thriving tech startup. Jamie felt a little anxious as he glanced outside the window, overlooking the historic spires and modern glass, mirrored buildings.
Jamie struggled to keep up with his never-ending to-do list, which lasted longer as the day progressed. Jamie began to dread the ‘ping’ of notifications that acted as both a siren’s call and a harbinger of unfulfilled duties.
Like the bustling City, Jamie struggled to draw a line between work and home life. He had succumbed to the one-last-email syndrome in an attempt to reduce his ‘to-do’ list. Jamie read that he wasn’t alone. It had to do with the cognitive tension described by the Zeigarnik Effect, where unfinished tasks linger in the mind.
As Jamie walked home from work one Tuesday evening, it was then that Jamie realised the solution wasn’t working harder but smarter, not just pushing through but stepping back.
He felt inspired by ‘Execution Obliterates Procrastination’ and wanted to redefine his approach to work and life. He decided to embrace consistency, not just in their professional tasks but also in their personal life. This meant setting and sticking to a strict schedule, allocating specific times for checking emails, making calls, and browsing social media. It wasn’t about the rigidity of the routine but the freedom it gave, which freed Jamie from the chains of endless to-dos.
Next, Jamie set about creating healthy boundaries, which was more challenging than he thought, especially in a City that never sleeps. He began by clearly communicating his availability to colleagues and clients, setting an expectation that not every message would get an immediate response. This step helped him to prioritise and manage the urgent tasks,
Jamie started to take his well-being seriously and took regular breaks throughout the day. He would make a point of going for a short walk around the block, visiting the nearby café, or stepping away from the screen to gaze at the London skyline. He treasured these moments because they gave him time to recharge and refocus.
One of the most significant changes Jamie implemented was trying something completely different. He wasn’t just looking to take up a new hobby but wanted to step outside his comfort zone. Jamie joined a local amateur theatre group, which helped energise him because it was so different from his professional life.
Jamie noticed a seismic shift in his outlook and productivity as weeks turned into months. Instead of feeling overwhelmed by unfinished tasks diminished, he felt
a sense of accomplishment and well-being. He was learning to thrive in a City that was busy 24/7.
Parting Comments
I wrote Jamie’s story to show how one can deal with the incessant pings of our digital life, which can lead to feeling overwhelmed, especially with unfinished tasks. Jamie demonstrated courage by taking control and overcoming feelings of procrastination and frustration.
He learned to apply the simple yet powerful five tips of execution: consistency, boundaries, breaks, and the courage to embrace the unfamiliar. Consequently, Jamie found peace in the chaos of his professional life.
Thank you for your attention.
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