{"componentChunkName":"component---src-templates-blog-post-tsx","path":"/blog/psychology/how-to-use-your-memory-zeigarnik-phenomenon","result":{"data":{"en":{"id":"577c73c7-ad9e-5673-a38b-b3a783cd091d","title":"The Zeigarnik phenomenon: how to use your memory for productivity","subTitle":{"content":"Why do we remember unfinished business better and how to use it"},"priority":2,"slug":"how-to-use-your-memory-zeigarnik-phenomenon","publishedDate":"12.05.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/3EHGL99yklwkXpNiJtGdcI/d94db58c3dc2c979cdd65a5c5075e5d6/pexels-los-muertos-crew-10041271.jpg?w=514&q=100&fit=fill"},"title":"pexels-los-muertos-crew-10041271","description":"More articles about healthy lifestyle and psychology on the Wispence blog"},"connectedCategory":{"category":"Psychology","slug":"psychology"},"body":{"json":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Obsessive thoughts about unfinished business increase anxiety, prevent us from solving new tasks - this is how the “Zeigarnik effect” works, according to which the brain has the ability to focus more on what has not been done than on those tasks that we have completed. This effect can be put to good use to increase productivity and improve mental health. How exactly to do this, we will tell in our article.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How was the Zeigarnik effect discovered?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kurt Lewin, a lecturer at the University of Berlin, a well-known psychologist, liked to hold seminars not within the walls of an educational institution, but in a cafe - he dined and discussed with his students. And on one of the training days, Kurt Lewin and his student Bluma Zeigarnik noticed that the waiter does not write down orders, even if they are quite voluminous and with additional clarifications from visitors. This has intrigued psychologists. They ordered this waiter and asked him to repeat what the guests at each table had ordered. The young man perfectly remembered the details of unpaid orders, but, as it turned out, he could not list those for which the account had already been closed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The waiter's selective memory prompted the psychologist and the student to think: a person attaches different meanings to completed and unfinished business. Some time later, Bluma conducted a series of studies, devoting her thesis to this phenomenon. The discovery that Bluma Zeigarnik made and was named after her.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c1st3VqHFKnuFBnSfx3YQA9","type":"Asset","createdAt":"2023-05-12T16:37:54.378Z","updatedAt":"2023-05-12T16:37:54.378Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":12,"revision":1,"contentful_id":"1st3VqHFKnuFBnSfx3YQA9"},"fields":{"title":{"ru-RU":"учеба в кафе","en-US":"studies in the cafe"},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/1st3VqHFKnuFBnSfx3YQA9/00ef50bc3dc61dda4dc8ee968e812a0f/pexels-rdne-stock-project-4921404.jpg","details":{"size":2206197,"image":{"width":5688,"height":3792}},"fileName":"pexels-rdne-stock-project-4921404.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/1st3VqHFKnuFBnSfx3YQA9/b34d5f9ea6436ce3589338ffe151d2b2/pexels-rdne-stock-project-4921404.jpg","details":{"size":2206197,"image":{"width":5688,"height":3792}},"fileName":"pexels-rdne-stock-project-4921404.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The phenomenon of unfinished business","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"With her experiments and observations, Bluma proved that we throw out the actions that are brought to completion, because if you have too many thoughts, then in the end it is impossible to focus on one thing. And the actions that remained unfinished \"terrorize\" our attention and distract from the current moment.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, in one study, participants were divided into two groups. Each group received simple tasks: assemble puzzles, solve a puzzle or a mathematical problem. Only the members of one group were allowed to finish what they started, while the members of the other were not. Then they took a break for everyone, after which the researcher asked if the participants remembered the task and asked them to list them. It turned out that unfinished tasks were remembered almost twice as well as those that were completed. As a result, the researchers came to the conclusion that if a person is not given the opportunity to complete the work they have begun, they will not only be emotionally stressed, but will also remember the details of the task, retaining access to memory traces.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example: Anna is preparing an important report. While working on it, the girl must stop and go to a meeting with her supervisor. When she returned, a colleague asked her to quickly sign the documents. At the same time, Anna makes coffee and answers a few simple letters. She then returns to her report. The employee cannot answer how many tasks she completed during the break period. All this time her thoughts were occupied with the unfinished report.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The Zeigarnik effect at work and everyday life","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It should be noted that this effect can be an excellent motivational factor. Many people put things off until the last moment, especially when the task has no specific deadline. The Zeigarnik effect can boost your motivation and overcome procrastination.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As you know, started and unfinished tasks seem to “hang” in the head. If you have taken the first step towards solving them, then they will bother you until you finish them. Therefore, if you have a lot of tasks waiting for you at work that you put off every day, try to start doing them, you will think about them constantly and do your best to solve and forget about them.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example: Sergey was asked to draw up a specific project without specifying a specific deadline for completing this task. Sergey was in no hurry to start work and every day he postponed the execution until later. However, he was well aware that in the end he had to do it, and the sooner the better. The employee started by creating several documents and giving them appropriate titles. The fact that the files for the new project have been on his desktop for several days does not let Sergey forget about the tasks. This motivates you to start working quickly and efficiently.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It is no exaggeration to say that this effect is a motivating factor and try to use it in your work and everyday life.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One of the most striking examples of the Zeigarnik effect is the fairy tale \"A Thousand and One Nights\". Scheherazade told part of the story and abruptly cut it off. Shah did not receive a completed picture, and it was important for him to understand what awaits the heroes next.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A similar technique is used in commercials and TV shows. With a high probability, viewers will return to the series interrupted at the most interesting place, rather than if the plot is completed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even 50 years ago, two scientists, J. Heimback and J. Jacoby, conducted research on the use of this effect in advertising. And they came to the conclusion: it is necessary that the video intrigues instantly, and the person feels some kind of incompleteness. It is important that there is understatement in the plot itself - in this case, the likelihood of remembering the brand increases.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Important conversations or meetings unexpectedly interrupted are remembered better - this is also the Zeigarnik effect. The lack of an element of completion leads to tension. People who have not reached an agreement are not able to fully switch their attention to other tasks.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c121HKXpAGRaVxzqiK9B7M6","type":"Asset","createdAt":"2023-05-12T16:44:07.554Z","updatedAt":"2023-05-12T16:44:07.554Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":9,"revision":1,"contentful_id":"121HKXpAGRaVxzqiK9B7M6"},"fields":{"title":{"ru-RU":"деловая встреча","en-US":"business meeting"},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/121HKXpAGRaVxzqiK9B7M6/bdf60adb1a37ec5dcdc0d11a8818e3ee/pexels-sora-shimazaki-5669646.jpg","details":{"size":4940825,"image":{"width":6000,"height":4000}},"fileName":"pexels-sora-shimazaki-5669646.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/121HKXpAGRaVxzqiK9B7M6/5b9feacb9dd6710e7f04770450e9ff25/pexels-sora-shimazaki-5669646.jpg","details":{"size":4940825,"image":{"width":6000,"height":4000}},"fileName":"pexels-sora-shimazaki-5669646.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Zeigarnik effect as a trap","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, the Zeigarnik effect can make you spend your time and energy on things that don't matter, feel compelled to close everything you start. It happens that you devote your energy and time to work, and in the end it does not bring results. Even if you know that you no longer need to do a certain job, it still spins in your mind.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For example: To get the job of her dreams, Ekaterina had to complete courses related to this position. She began training but continued to work in other fields to earn a living. It turned out that it was in this area that she felt more comfortable. Ekaterina took a sabbatical to start a new study, this time related to where she currently wants to develop. The girl no longer plans to return to the industry of her former dream, she is finishing her studies and doing an excellent job with her current job.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But Ekaterina still thinks that she should finish the training she started, although it is no longer relevant. Thoughts on this topic do not leave the girl, it is hard for her to completely forget the unfinished business, and because of this situation she is stressed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In the course of her research, Zeigarnik substantiated the theory of Kurt Lewin, according to which every interaction between people or objects sets up a so-called tension.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, if a lady had a date with a man she liked, after which the communication did not continue, she may reproduce the dialogue in her memory or even rearrange her answers in her mind Such a brain trap is also the Zeigarnik effect.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bluma Zeigarnik notes that unfinished actions lead to the creation of affective activity, which will manifest itself in another activity. In the case of incompleteness - in the constant reproduction of the action in the mind.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Psychologist Maria Ovsyankina supplemented Zeigarnik's discovery with her own experiments. She found that an unfinished task, even without any reminders, is perceived as a “quasi-need” and we feel the need to complete the interrupted action, thereby coming to a discharge.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Later, the experiments started by Bluma Zeigarnik were continued by memory researcher John Baddeley. He offered participants anagrams that needed to be solved in a certain period of time. If they did not have time to solve them in a given period, they received an answer. Then the subjects were asked if they remembered the answers in anagrams, and it turned out that the participants remembered better words that they could not guess.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"kgBWWLNGVKEUd6BD0ZHCb","type":"Asset","createdAt":"2023-05-12T16:48:56.037Z","updatedAt":"2023-05-12T16:48:56.037Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":10,"revision":1,"contentful_id":"kgBWWLNGVKEUd6BD0ZHCb"},"fields":{"title":{"ru-RU":"студенты","en-US":"students "},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/kgBWWLNGVKEUd6BD0ZHCb/4ce577a961400f9132599f432d86b7a5/pexels-william-fortunato-6140696.jpg","details":{"size":4156761,"image":{"width":5604,"height":3736}},"fileName":"pexels-william-fortunato-6140696.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/kgBWWLNGVKEUd6BD0ZHCb/354c0621da2c1cc42ff3148107cd8059/pexels-william-fortunato-6140696.jpg","details":{"size":4156761,"image":{"width":5604,"height":3736}},"fileName":"pexels-william-fortunato-6140696.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"When the effect of the phenomenon weakens","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The operation of the Bluma-Zeigarnik effect depends on various factors, including motivation. The more interest a person has in the process, the correspondingly more disturbing will be his incompleteness.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let us give an example of the influence of motivation on the Zeigarnik effect from the studies of psychologist John Atkinson. He confirmed the effect of the phenomenon, while specifying: how unfinished business is remembered is influenced by individual differences. Everyone who approached tasks with higher motivation tries to solve as many tasks as possible. Therefore, the number of incomplete tasks under the time limit increases.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If the participant has a lower level of motivation, then he remembers the unfulfilled tasks worse.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the same time, the manifestation of the effect depends on the reward. The phenomenon is less pronounced when a person is waiting for a reward for a certain part of the work. At the same time, a break in work can reduce productivity and the desire to continue. These features were also confirmed by research: two groups of people were given a task. The first group was guaranteed a reward, but the second was not. As a result, after payment, only 58% of the participants from the first group and 86% from the second returned to work. The study found that participants in the first group spent less time on each task. It turns out that the reward received for the time spent, and not for the number of completed tasks, reduces the stock of motivation and, accordingly, the interest in completing the task.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In turn, Chinese researchers believe that it is also important to take into account the physiological characteristics of each individual person. They found a relationship between the manifestation of the effect and the volume of gray matter in the bilateral hippocampus and parahippocampus. A larger volume of matter contributes to a more vivid manifestation of the phenomenon, it is easier for people with such anatomy to concentrate on the goal.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c5yVQKmtVkKhqbqDRkR8Cd6","type":"Asset","createdAt":"2023-05-12T16:40:56.827Z","updatedAt":"2023-05-12T16:40:56.827Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":9,"revision":1,"contentful_id":"5yVQKmtVkKhqbqDRkR8Cd6"},"fields":{"title":{"ru-RU":"незавершенные задачи","en-US":"unfinished tasks"},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5yVQKmtVkKhqbqDRkR8Cd6/16510c1ace6b941b5b3a5928baa44837/pexels-energepiccom-313690.jpg","details":{"size":1728849,"image":{"width":4608,"height":3456}},"fileName":"pexels-energepiccom-313690.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5yVQKmtVkKhqbqDRkR8Cd6/41c4f472158a3a42f9d16ab0f4bc4d80/pexels-energepiccom-313690.jpg","details":{"size":1728849,"image":{"width":4608,"height":3456}},"fileName":"pexels-energepiccom-313690.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How to overcome procrastination","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Zeigarnik effect is not a “quirk” of the human brain, but a tool that allows you to keep the important in focus. It can help with procrastination, improve learning efficiency, increase personal productivity and mental health.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The example of the writer Ernest Hemingway perfectly demonstrates how any business can be successfully completed. Hemingway was in no hurry to use up all his ideas and all his energy at once. He would start work and then stop, put down his pencil, leave the work unfinished. He said: \"When you work well, stop writing.\" As a result, his subconscious worked all the time and the writer returned to unfinished business with new ideas.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, the algorithm using the Zeigarnik effect will be as follows:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"- just start;","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"- stop when the work will captivate;","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"- return to the task the next day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don't forget: we are often afraid to start because the task is too complex or not structured enough. Therefore, you should break large tasks into small ones and start doing simple ones first, and later move on to more complex ones. For example, if you need to create a voluminous presentation, you need to divide the task into separate stages: working with text, searching for illustrations, editing, and so on. Start with the easiest steps.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research shows that incomplete tasks lead to the depletion of emotional resources, sleep disturbance - especially on weekends. Proper use of the Zeigarnik effect will help maintain mental health. To do this, it is recommended to regularly clean up the workplace, especially before the weekend, at the end of the working day to summarize what has been done today and what will be done in the next days. Try not to leave work in limbo, set goals correctly and wisely direct your motivation.","marks":[],"data":{}}]}]}}},"ru":{"id":"2d3d36a2-22e8-569c-8839-0e68d7a131c3","title":"Феномен Зейгарник: как использовать свою память и развить продуктивность","subTitle":{"content":"Почему мы лучше помним незавершенные дела и как это использовать"},"priority":2,"slug":"how-to-use-your-memory-zeigarnik-phenomenon","publishedDate":"12.05.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/3EHGL99yklwkXpNiJtGdcI/36d2ca4a7a71f4c80c6c901c3a5dea61/pexels-los-muertos-crew-10041271.jpg?w=514&q=100&fit=fill"},"title":"pexels-los-muertos-crew-10041271","description":"Большей статей о ЗОЖ и психологии в блоге Wispence"},"connectedCategory":{"category":"Психология","slug":"psychology"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Навязчивые мысли о незавершенных делах повышают тревожность, мешают решать новые задачи - так работает “эффект Зейгарник”, согласно которому мозг имеет способность сильнее фокусироваться на несделанном, чем на тех задачах, которые мы завершили. Этот эффект можно использовать с пользой для повышения продуктивности и улучшения ментального здоровья. Как именно это сделать мы расскажем в нашей статье.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Как был открыт эффект Зейгарник?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Преподаватель Берлинского университета, известный психолог Курт Левин любил проводить семинары не в стенах учебного заведения, а в кафе — со своими студентами он обедал и дискутировал.  И  вот в один из учебных дней Курт Левин и его студентка Блюма Зейгарник заметили, что официант не записывает заказы, даже если они достаточно объемные и с дополнительными уточнениями посетителей. Это заинтересовало психологов. Они  сделали заказ этому официанту и попросили повторить, что заказали гости за каждым столиком. Молодой человек отлично помнил детали неоплаченных заказов, но, как оказалось, не мог перечислить те, по которым счет уже  был закрыт.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Избирательная память официанта натолкнула психолога и студентку на мысль: человек придает разное значение завершенным и незавершенным делам. Спустя некоторое время Блюма провела серию исследований, посвятив этому феномену свою дипломную работу. Открытие, которое сделала Блюма Зейгарник и назвали в ее честь.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c1st3VqHFKnuFBnSfx3YQA9","type":"Asset","createdAt":"2023-05-12T16:37:54.378Z","updatedAt":"2023-05-12T16:37:54.378Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":12,"revision":1,"contentful_id":"1st3VqHFKnuFBnSfx3YQA9"},"fields":{"title":{"ru-RU":"учеба в кафе","en-US":"studies in the cafe"},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/1st3VqHFKnuFBnSfx3YQA9/00ef50bc3dc61dda4dc8ee968e812a0f/pexels-rdne-stock-project-4921404.jpg","details":{"size":2206197,"image":{"width":5688,"height":3792}},"fileName":"pexels-rdne-stock-project-4921404.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/1st3VqHFKnuFBnSfx3YQA9/b34d5f9ea6436ce3589338ffe151d2b2/pexels-rdne-stock-project-4921404.jpg","details":{"size":2206197,"image":{"width":5688,"height":3792}},"fileName":"pexels-rdne-stock-project-4921404.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Феномен незавершенных действий","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Своими экспериментами и наблюдениями Блюма доказала, что действия, которые  доведены до завершения, мы выбрасываем из головы, потому что если у вас слишком много мыслей, то в итоге невозможно сосредоточиться на чем-то одном. А действия, которые остались незавершенными “терроризируют” наше внимание и отвлекают от текущего момента.\n\nТак, в одном из исследований, участников разделили на две группы. Каждая группа получила несложные задания: собрать пазлы, решить головоломку или математическую задачу. Только участникам одной группы позволили довести начатое до конца, а участникам другой — нет. Потом для всех сделали перерыв, после которого исследователь спросила, помнят ли участники задания и попросила их перечислить. Выяснилось, что незавершенные задания запомнились практически в два раза лучше, чем те, которые были закончены. В итоге, исследователи пришли к выводу: если человеку не дать возможность закончить начатое дело, он не только будет эмоционально напряжен, но и запомнит детали задания, сохранив доступ к следам памяти.\n\n\n","nodeType":"text"},{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Например: ","nodeType":"text"},{"data":{},"marks":[],"value":"Анна готовит важный отчет. Работая над ним, девушка должна прерваться и пойти на встречу со своим руководителем. Когда она вернулась, коллега попросила ее быстро подписать документы. В это же время Анна делает кофе и отвечает на несколько простых писем. Затем она возвращается к своему отчету. Сотрудница не может ответить, сколько задач она выполнила в период перерыва. Все это время ее мысли были заняты незавершенным отчетом.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"\nЭффект Зейгарник в работе и повседневной жизни","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Нужно отметить, что этот эффект может быть отличным мотивационным фактором. Многие откладывают дела до последнего момента, особенно, когда у задачи нет конкретного срока. Эффект Зейгарник может повысить вашу мотивацию и преодолеть промедление, особенно если задача вовлекает вас эмоционально.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Как известно, начатые и незавершенные задачи словно «висят» в голове. Если вы сделали первый шаг к их решению, то они будут беспокоить вас, пока вы их не доведете до конца. Поэтому, если на работе вас ждет множество задач, которые вы откладываете каждый день, попробуйте начать их выполнять, вы будете думать о них постоянно и приложите все силы, чтобы решить и позабыть о них.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Например: ","nodeType":"text"},{"data":{},"marks":[],"value":"Сергея попросили составить определенный проект без указания конкретного срока выполнения этого задания. Сергей не спешил приступать к работе и  каждый день переносил выполнение на потом. Однако он прекрасно понимал, что в конце концов ему предстоит сделать это, и чем быстрее, тем лучше. Сотрудник начал с того, что создал несколько документов и дал им соответствующие названия. Тот факт, что файлы для нового проекта на его рабочем столе уже несколько дней, не дает забыть Сергею о поставленных задачах. Это мотивирует начать быстро и эффективно работать.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Можно без преувеличения сказать, что этот эффект является мотивационным фактором и попробовать  использовать его в своей работе и повседневной жизни.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Одним из самых ярких примеров эффекта Зейгарник является сказка «Тысяча и одна ночь». Шехерезада поведала часть истории и неожиданно оборвала ее. Шах не получал завершенной картинки, и ему было важно понять, что ждет героев дальше.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Подобный прием используют в рекламных роликах и сериалах. С большой вероятностью зрители вернутся к прерванной на самом интересном месте серии, нежели в случае если сюжет будет завершенным. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Еще 50 лет назад двое ученых, Дж. Хаймбэк и Дж. Джейкоби, ","nodeType":"text"},{"data":{"uri":"https://www.acrwebsite.org/volumes/12042"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"провели исследования","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" о применении этого эффекта в рекламе. И пришли к выводу: необходимо, чтобы ролик интриговал моментально, а человек почувствовал некую незавершенность. Важно, чтобы в самом сюжете была недосказанность, — в этом случае увеличивается вероятность запомнить бренд.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Важные разговоры или встречи, неожиданно прерванные, запоминаются лучше – это тоже эффект Зейгарник. ","nodeType":"text"},{"data":{},"marks":[{"type":"underline"}],"value":"Отсутствие элемента завершенности приводит к напряжению.","nodeType":"text"},{"data":{},"marks":[],"value":" В итоге люди, не достигшие договоренности, не способны полноценно переключить внимание на другие задачи.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c121HKXpAGRaVxzqiK9B7M6","type":"Asset","createdAt":"2023-05-12T16:44:07.554Z","updatedAt":"2023-05-12T16:44:07.554Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":9,"revision":1,"contentful_id":"121HKXpAGRaVxzqiK9B7M6"},"fields":{"title":{"ru-RU":"деловая встреча","en-US":"business meeting"},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/121HKXpAGRaVxzqiK9B7M6/bdf60adb1a37ec5dcdc0d11a8818e3ee/pexels-sora-shimazaki-5669646.jpg","details":{"size":4940825,"image":{"width":6000,"height":4000}},"fileName":"pexels-sora-shimazaki-5669646.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/121HKXpAGRaVxzqiK9B7M6/5b9feacb9dd6710e7f04770450e9ff25/pexels-sora-shimazaki-5669646.jpg","details":{"size":4940825,"image":{"width":6000,"height":4000}},"fileName":"pexels-sora-shimazaki-5669646.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Эффект Зейгарник как ловушка","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Однако эффект Зейгарник может заставить тратить свое время и энергию на то, что не имеет значения,  чувствовать себя обязанным закрыть все начатые дела. Бывает, что вы посвящаете свою энергию и время работе, а по окончанию это не приносит результатов. Даже если вы знаете, что уже не нужно выполнять определенную работу, она все равно крутится у вас в мыслях.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Например:","nodeType":"text"},{"data":{},"marks":[],"value":" Чтобы получить работу своей мечты, Екатерина должна была окончить курсы, связанные с этой должностью. Она начала обучение, но продолжала работать в другой сфере, чтобы зарабатывать на жизнь. Оказалось, что именно в этой области она чувствует себя комфортнее. Екатерина взяла академический отпуск, чтобы начать новое обучение, на этот раз связанное с тем, где она в настоящее время хочет развиваться. Девушка уже не планирует возвращаться в индустрию своей прежней мечты, она заканчивает обучение и отлично справляется с нынешней работой.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Но Екатерина все еще думает, что ей следует закончить начатое обучение, хотя оно уже неактуально. Мысли на эту тему никак не покидают девушку, ей тяжело полностью забыть незавершенное дело и из-за  этой ситуации она испытывает стресс.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"В ходе своих исследований Зейгарник обосновала теорию Курта Левина, согласно которой каждое взаимодействие между людьми или предметами устанавливает так называемую напряженность. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Блюма Зейгарник отмечает, что незавершенные действия приводят к созданию аффективной активности, которая проявит себя в другой деятельности. В случае незавершенности — в постоянном воспроизведении действия в сознании.\n\nТак, сходив на свидание с понравившимся мужчиной, после которого общение не продолжилось, девушка может продолжать воспроизводить в памяти диалог или даже перестраивать свои ответы. Такая ловушка мозга - это тоже эффект Зейгарник.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Психолог Мария Овсянкина дополнила открытие Зейгарник своими ","nodeType":"text"},{"data":{"uri":"https://drive.google.com/file/d/1GAUnVqhNb5lUSUHUhvkmL1AHPTx0BLjT/view?usp=drivesdk"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"экспериментами","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Она выяснила: незаконченная задача, даже без каких либо напоминаний, воспринимается ","nodeType":"text"},{"data":{"uri":"https://ru.m.wikipedia.org/wiki/%D0%9A%D0%B2%D0%B0%D0%B7%D0%B8%D0%BF%D0%BE%D1%82%D1%80%D0%B5%D0%B1%D0%BD%D0%BE%D1%81%D1%82%D1%8C"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"«квазипотребностью»","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" и мы испытываем потребность закончить прерванное действие тем самым прийти к разрядке.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Позже ","nodeType":"text"},{"data":{"uri":"https://journals.sagepub.com/doi/10.1080/17470216308416553"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"эксперименты","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", начатые Блюмой Зейгарник, продолжил исследователь памяти Джон Баддели. Он предлагал участникам анаграммы, которые нужно было решить за определенный отрезок времени. Если они не успевали решить их в заданный промежуток, то получали ответ. Потом испытуемых спросили, помнят ли они ответы в анаграммах, и выяснилось, что участники лучше запомнили слова, которые не смогли разгадать.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"kgBWWLNGVKEUd6BD0ZHCb","type":"Asset","createdAt":"2023-05-12T16:48:56.037Z","updatedAt":"2023-05-12T16:48:56.037Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":10,"revision":1,"contentful_id":"kgBWWLNGVKEUd6BD0ZHCb"},"fields":{"title":{"ru-RU":"студенты","en-US":"students "},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/kgBWWLNGVKEUd6BD0ZHCb/4ce577a961400f9132599f432d86b7a5/pexels-william-fortunato-6140696.jpg","details":{"size":4156761,"image":{"width":5604,"height":3736}},"fileName":"pexels-william-fortunato-6140696.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/kgBWWLNGVKEUd6BD0ZHCb/354c0621da2c1cc42ff3148107cd8059/pexels-william-fortunato-6140696.jpg","details":{"size":4156761,"image":{"width":5604,"height":3736}},"fileName":"pexels-william-fortunato-6140696.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Когда действие феномена ослабевает","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Работа эффекта Блюмы Зейгарник зависит от разных факторов, в том числе от мотивации. Чем больше у человека интереса к процессу, тем соответственно больше будет беспокоить его незавершенность.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Приведем пример влияния мотивации на эффект Зейгарник из  ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.1956.tb01274.x"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"исследований","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"  психолога Джона Аткинсона. Он подтвердил действие феномена, при этом уточнив: на то, как запоминаются неоконченные дела, воздействуют индивидуальные различия. Все, кто подошел к заданиям с более высокой мотивацией, стараются решить как можно больше задач. Поэтому количество незавершенных заданий при ограничении времени увеличивается.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Если же у участника уровень мотивации ниже, то невыполненные задания он запоминает хуже.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"В то же время, проявление эффекта зависит от вознаграждения. Феномен проявляется слабее, когда человек ждет награду за определенную часть работы. При этом перерыв в работе может уменьшить продуктивность и желание продолжать. Эти особенности также подтвердили","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.1982.tb00745.x"},"content":[{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"underline"}],"value":"исследования","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": двум группам людей дали задание. Первой группе гарантировали вознаграждение, а второй — нет. В итоге после оплаты к работе вернулись только 58% участников из первой группы и 86% — из второй. Исследование  показало, что участники из первой группы тратили меньшее количество времени на каждую задачу. Оказывается, что награда, полученная за потраченное время, а не за количество выполненных заданий, уменьшает запас мотивации и, соответственно, интерес к выполнению задачи.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"В свою очередь китайские исследователи считают, что важно учитывать еще и физиологические особенности каждого отдельного человека. Они","nodeType":"text"},{"data":{"uri":"https://www.sciengine.com/CSB/doi/10.1360/N972015-00508"},"content":[{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"underline"}],"value":"обнаружили","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"  взаимосвязь  между проявлением эффекта и объемом серого вещества в двустороннем гиппокампе и парагиппокампе. Больший объем вещества способствует более яркому проявлению феномена, а значит людям с такой анатомией проще концентрировать внимание на цели.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c5yVQKmtVkKhqbqDRkR8Cd6","type":"Asset","createdAt":"2023-05-12T16:40:56.827Z","updatedAt":"2023-05-12T16:40:56.827Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":9,"revision":1,"contentful_id":"5yVQKmtVkKhqbqDRkR8Cd6"},"fields":{"title":{"ru-RU":"незавершенные задачи","en-US":"unfinished tasks"},"description":{"ru-RU":"Больше статей о психологии в блоге Wispence","en-US":"More psychology articles on the Wispence Blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5yVQKmtVkKhqbqDRkR8Cd6/16510c1ace6b941b5b3a5928baa44837/pexels-energepiccom-313690.jpg","details":{"size":1728849,"image":{"width":4608,"height":3456}},"fileName":"pexels-energepiccom-313690.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5yVQKmtVkKhqbqDRkR8Cd6/41c4f472158a3a42f9d16ab0f4bc4d80/pexels-energepiccom-313690.jpg","details":{"size":1728849,"image":{"width":4608,"height":3456}},"fileName":"pexels-energepiccom-313690.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Как побороть прокрастинацию","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Эффект Зейгарник — не «причуда» человеческого мозга, а инструмент, который позволяет удерживать в фокусе важное. Он может помочь справиться с прокрастинацией, повысить эффективность обучения, увеличить личную продуктивность и ментальное здоровье.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Пример писателя Эрнеста Хемингуэя отлично демонстрирует, как можно любое дело успешно доводить до конца. Хемингуэй не торопился за один раз израсходовать все идеи и всю энергию. Он приступал к работе, а затем останавливался, откладывал карандаш, оставлял работу незавершенной. Говорил: «Когда работается хорошо, переставай писать». 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Поэтому следует разбивать большие задачи на маленькие и сначала приступать к выполнению простых, а позже переходить к более сложным. Например, если необходимо создать объемную презентацию, нужно разделить задачу на отдельные этапы: работа с текстом, поиск иллюстраций, редактирование — и так далее. Приступить к выполнению с самых легких этапов.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Исследования ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/301562131_Zeigarnik's_Sleepless_Nights_How_Unfinished_Tasks_at_the_End_of_the_Week_Impair_Employee_Sleep_on_the_Weekend_Through_Rumination"},"content":[{"data":{},"marks":[{"type":"underline"}],"value":"показывают","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", что незавершенные задачи приводят к истощению  эмоциональных  ресурсов, нарушению сна — особенно в выходные дни. 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