Our brains didn’t evolve to help us relax…which is presumably why we invented alcohol.

But why else?

In a series of experiments the psychologist Bluma Zeigarnik showed that humans tend to remember incomplete tasks more easily than completed ones.

In fact, unfinished tasks are 80% more memorable than finished tasks.

How then can we counter the ‘Zeigarnik effect’ and successfully switch off?

There are 3 components of a successful shutdown ritual:

1️⃣ Looking back 👈

– Briefly review the work that’s been completed – think ‘ta dah’ list or similar

2️⃣ Looking ahead 👉

– If there are any quick ways of making the next day easier, do them

– For anything which you are worried about, establish a plan for when, where and how it will be tackled

3️⃣ Shut down ritual 🫸

– Humans do well with rituals, and shut down rituals enhance 1) learning and 2) closure

– Put work things away, tidy the desk, shut the laptop and ditch the phone. This is all about mentally acknowledging the end of the working day (saying something simple like ‘that’s it for today’ or similar can help).

To counter the Zeigarnik effect we need to teach our minds that there is an order, a process, and that we are in charge.

It may take some time – think of it as persuading a sceptical friend – but over time shut down rituals will help your mind trust you more…and learn to relax.