You’re Not Lazy. Your To-Do List Is the Problem!
What psychology says about unfinished tasks, intrusive thoughts, and feeling like you’re not doing enough.
I used to beat myself up for never getting through my to-do list. It felt like no matter how much I planned, I couldn’t catch up. And that internal voice would whisper: Maybe you’re just not motivated enough.
But that voice was wrong.
It turns out, this has nothing to do with laziness and everything to do with how the brain responds to unfinished tasks and cognitive overload. There’s actually research behind it.
Let me show you what helped me stop blaming myself—and start rethinking how I plan.
The Zeigarnik Effect: Why Unfinished Tasks Stick
Back in the 1920s, psychologist Bluma Zeigarnik noticed that waiters could remember complex orders with ease—until the bill was paid. Once the meal was over, they suddenly forgot all the details.
This led to the discovery of what’s now called the Zeigarnik Effect:
People are more likely to remember uncompleted tasks than completed ones.
That means your brain is keeping tabs on all your unfinished to-dos whether you want it to or not.
The mental tension builds because your brain is trying to keep these tasks active in your mind—just in case you forget to follow through. This constant mental pressure is draining.
Why Writing Things Down Helps (But Isn’t Always Enough)
Another helpful study by psychologists Baumeister & Masicampo backs this up. In their paper "Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals," participants were asked to start working on a predefined task. Halfway through they were interrupted and asked to work on an unrelated task. Half the participants had to immediately task switch, while the other half were allowed to “formulate specific plans for their unfulfilled goals”
Those who hadn’t made a plan to complete their goals performed worse. Their brains were distracted by the weight of unfinished intentions.
But when participants made a plan—just a plan, not even completing the goal—their performance on the unrelated task improved significantly. Their brains relaxed because they trusted the task was under control.
"Once a plan is made, the drive to attain the goal is suspended."
This is a major mindset shift: You’re not lazy. You’re cognitively overloaded.
The Productivity Illusion
All of this supports something I’ve been thinking a lot about lately: what I call The Productivity Illusion.
It’s the belief that if you just try harder, work faster, and stay more disciplined, you’ll finally catch up. But here’s the truth:
There is no amount of effort that can outrun an unrealistic list.
When your list is too long, too vague, or lacks structure, it’s not motivating—it’s paralysing.
You’re not failing because you lack discipline. You’re working against how your brain naturally processes and stores unfinished work.
So What Can You Do?
To get your brain back on your team:
✅ Write things down (externalise the task so your brain can rest)
✅ Make a plan for when and how you’ll do it—not just what it is
✅ Keep your list short and focused: think 3 main tasks per day, max
✅ Use tools that support clarity, not clutter (planner inserts, task tabs, or sticky notes can help)
✅ Create a structure for complex tasks that you repeat and break complex tasks down into bite sized chunks.
Most of all, stop thinking it’s a you problem.
It’s a design problem.
Fix the structure of your list—and you might just start feeling motivated again.
Have you ever blamed yourself for being "lazy" when it was really planner overload? Let me know in the comments — or share what helps you manage a full brain!
I’m cheering you on Planner Friend
Chloe x