Did you ever notice how your brain gets hijacked by that one thing you didn’t finish? Maybe it’s an email you meant to send, a project you left half-done, or an errand that’s been nagging at you for weeks.
It’s like a song stuck on repeat, draining your focus and energy, especially if you’re neurodivergent. You want to move on, but your mind keeps circling back.
There’s a reason for that, and it’s not just you being scatterbrained. It’s something called the Zeigarnik effect, and it’s been messing with our heads—neurotypical and neurodivergent alike—since, well, forever.
Here are the basics on the Zeigarnik effect:
The Zeigarnik effect explains why unfinished tasks linger in your mind, stealing focus and energy, especially for neurodivergent individuals with ADHD.
Rooted in evolution, it’s our brain’s way of remembering without external aids like writing.
To regain control: either complete the task or schedule it for later—writing it down effectively closes the mental loop.
This simple strategy helps neurotypical and neurodivergent brains alike return to focused mode.
Read on for the full story! 👇
The Science of Unfinished Business
Back in the 1920s, a psychologist named Bluma Zeigarnik got curious about why certain things stick in our minds more than others. She ran a bunch of experiments and noticed something interesting: people remember unfinished tasks way better than ones they’ve wrapped up.
For someone with ADHD, this can hit even harder, as the brain’s tendency to hyperfocus on unresolved tasks can feel overwhelming. Zeigarnik’s discovery became known as the Zeigarnik effect, and it’s a window into how our minds—neurotypical or neurodivergent—work.
This isn’t just random. There’s an evolutionary angle here.
For most of human history, we didn’t have sticky notes, calendars, or apps to keep track of stuff. Writing only showed up about 5,500 years ago, which is a blink in the grand timeline of our species. Before that, our brains had to rely on repetition to remember anything important, like where the good hunting spots were or which plants wouldn’t kill you.
The Zeigarnik effect is like a mental sticky note from our ancient ancestors, keeping unfinished tasks front and center so we don’t forget them, and for neurodivergent folks, this mental reminder system can feel like it’s cranked up to eleven.
Why Loose Ends Steal Your Focus
Here’s the deal: your brain is wired to keep those incomplete tasks on a loop. For people with ADHD, this can amplify the chaos, as the brain’s executive function struggles to prioritize and let go. It’s not trying to torture you; it’s just doing its job.
That half-finished design or the milk you need to buy are like open browser tabs, eating up your mental RAM, especially if you’re neurodivergent and already juggling a million thoughts.
And no, you can’t just “turn it off,” whether you’re neurotypical or not. The Zeigarnik effect doesn’t care. It’s hardwired to nag you until those tasks are either done or dealt with.
This is why those loose ends feel so heavy. They’re not just tasks; they’re mental energy vampires. Every time your brain circles back to them, it’s pulling attention away from what you’re trying to focus on right now.
For someone with ADHD, this can make it even harder to stay on track, as the brain latches onto those unfinished tasks like a dog with a bone. It’s why you can be deep in a book or a project and suddenly remember that thing you forgot to do three days ago. Annoying, right?
Two Ways to Break the Cycle
The good news? There are two simple ways to shut down the Zeigarnik effect’s grip on your mind.
First, you can complete the task. Cross it off, wrap it up, call it done. That’s the obvious one. But let’s be real: you can’t always finish everything right away, especially if ADHD makes starting and finishing tasks feel like climbing a mountain. Life is messy, and some tasks take time.
That’s where the second option comes in, and it’s a game-changer: schedule the task for later.
Writing it down, putting it in your calendar, or even just setting a specific time to tackle it later can work wonders. For neurodivergent brains, this can be a lifesaver, giving structure to the chaos.
It’s like telling your brain, “Hey, I’ve got this. You can stop freaking out now.” Turns out, your mind doesn’t always need the task finished to close the loop. It just needs to know you’ve got a plan. (Here is how to that the right way.)
Stitching Up the Loose Ends
So, next time you’re feeling overwhelmed by all the stuff swirling around in your head—whether it’s the usual chaos or an ADHD-fueled whirlwind—don’t beat yourself up. It’s just the old Zeigarnik effect doing its thing.
You don’t have to power through every task to reclaim your focus. Just jot down those loose ends with a plan to tackle them later. It’s like stitching up a tear in your favorite shirt. The fix doesn’t have to be perfect; it just has to hold.