Right now, I have a song stuck in my head:
“Moves like Jagger” by Maroon 5.
All I can think of are its inane lyrics:
“Look into my eyes and I’ll own you
With them moves like Jagger
I’ve got the moves like Jagger
I’ve got the moves like Jagger”
Not the greatest writing in the world. Not a song I like. And definitely not what I want to think about right now.
So why is it stuck in my head?
Because it just popped up on Pandora and I turned it off halfway through.
I am sure you’ve had this happen to you more than once–the one song you don’t like gets stuck in your head.
What you might not know is that this is an example of the Zeigarnik Effect which is a popular concept in psychology.
While the results of the Zeigarnik Effect can be annoying, understanding it can help with sticking to a habit change.
In this article we’ll talk about this phenomenon and how you can use it to your advantage.
History of the Zeigarnik Effect
Bluma Zeigarnik first noticed something in the 1920’s. She saw that a waiter, with seemingly perfect recall of their dishes, couldn’t remember a thing about the food after it was delivered. This led her to a series of experiments where subjects would be interrupted in the middle of putting together a puzzle. Those that were interrupted, remembered a lot more about the puzzle than the subjects who were allowed to complete the task.
Like hearing that “Moves Like Jagger” song and turning it off midstream, the mind can get stuck on uncompleted tasks–until you’re able to check them off.
Your mind has trouble handling cliff-hangers, open loops and uncompleted tasks. When they occur, your subconscious will keep nagging your conscious mind until it feels like the tasks are completed.
How the Zeigarnik Effect Negatively Affects Your Goals
In a recent article about the What the Hell Effect, I talked about how willpower is a finite resource. When your mind is busy chewing over 30 things at once, it’s hard to do any of them well. (That’s why I recommend only changing one habit at a time.)
If you’re trying to make a lasting habit change, it’s important to focus on one task at a time. But, if your mind is filled with thoughts about other uncompleted tasks, it won’t be 100% committed to a habit. Really, the only way to stay committed to a new routine is to find a way “close all the other loops” in your life.
The Zeigarnik Effect and Goal Setting
In the book Willpower, Baumeister/Tierney pointed out that many of the popular theories on the Zeigarnik Effect are wrong. They discussed additional experiments where an uncompleted task will bother you–up until the point when you make a plan.
In other words, if something keeps popping into your mind, simply turn it into a plan and it will no longer weigh down your conscious mind.
Now, a “plan” means is more than a task. It involves writing specifics like: Time, place, who and how.
What this means for habit development is twofold:
- Make plans for everything and you’ll be able to focus on the task at hand
- This lets you complete more actions and form more habits.
Getting rid of your bad habits often involves completing goals. And one of the quickest way to derail a plan is to get stuck in mind traps where you’re not focused on a goal.
How to Use the Zeigarnik Effect to Change Habits
So how can you use the Zeigarnik Effect to your advantage?
The simplest solution is to create the “mind like water” routine like what’s explained in the book, Getting Things Done. The idea here is to focus on your current habit change by clearing your mind of all its uncompleted tasks.
You can do this in five simple steps:
- Create an “idea capture” habit. Whenever something pops into your head, write it down immediately.
- Once a week organize and process these notes.
- If it’s a task that takes less than two minutes to complete, immediately do it.
- If it’s a task that takes longer, either create a plan for completing it in the future or schedule a follow up at a later date.
- Use this routine to focus on the current habit you’re trying to adopt or change.
I’ll admit this is a very basic overview of what’s covered in Getting Things Done. But, it provides a simple plan for handling those random, uncompleted thoughts that pop into your head.
Never forget that the Zeigarnik Effect can derail any habit change. The mind loves working on unsolved problems. So, whenever you feel like you “should” do something else, write down this thought and then follow up on it within a few days. This will help you stay on top of the current habit change you’re trying to make.
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