If you're feeling constantly tired and mentally foggy, the cause might be more subtle than poor sleep or a hectic schedule. A growing body of psychological insight points to a hidden drain on our well-being: the accumulation of unfinished tasks, known as "open loops."
What Are Open Loops and Why Do They Drain Us?
Open loops refer to the mental clutter created by pending items. This includes unanswered emails, postponed appointments, difficult conversations you're avoiding, or subscriptions you need to cancel. These unresolved matters occupy valuable cognitive space, creating a nagging background anxiety that saps energy.
This phenomenon is explained by the Zeigarnik Effect, named after psychologist Bluma Zeigarnik. It describes our brain's tendency to remember uncompleted tasks more easily than finished ones. Health podcaster Liz Moody, on her "Liz Moody Podcast," explained that completing a task allows our brain to "close the loop" it was using to track necessary details.
"When the loops are left open, it creates a state of heightened mental tension that acts like a mental placeholder," Moody stated. This tension keeps the task active in our working memory. With dozens of unfinished tasks, we pile on cognitive load, leading to significant mental exhaustion.
Psychologist Lee Chambers, founder of Male Allies UK, adds that certain open loops can also erode self-esteem through associated shame. For instance, avoiding a call to a friend can make you question your identity as a good friend, which can be more draining than the call itself.
Expert Strategies for Closing Your Loops
Thankfully, experts offer actionable strategies to manage these mental open tabs and regain a sense of control and clarity.
Start with a Brain Dump: Chambers recommends writing down every open loop swirling in your mind. "Just having them in my notebook means I have more space, as I’m not juggling them all in my head," he said. Next to each item, write the first actionable step to begin closing it.
Break Tasks into Micro-Steps: Large, lingering projects feel like perpetual open loops. Productivity expert Grace Marshall advises against vague goals like "declutter kitchen." Instead, write a single, tiny action like "organize spice rack." This provides a clear route to progress and a sense of completion.
Employ the Five-Minute Rule: For daunting tasks, clinical psychologist Ryan Howes suggests committing to just five minutes of work. "I’ll just work out, return emails, fold laundry... for the next five minutes, and then I’ll stop," he illustrates. Often, starting is the hardest part, and momentum carries you forward. Even five minutes is progress.
Designate a 'Life Admin' Day: Moody advises setting aside a weekly block—like Friday afternoon—to batch-process administrative tasks: booking appointments, paying bills, making returns. Simply scheduling this day creates an immediate closed-loop effect.
Use a When/Then Approach: Marshall recommends linking tasks: "When I finish this assignment, then I will spend 20 minutes answering emails." This reassures your brain you have a plan, allowing you to mentally park the task until the designated time.
Reward Yourself and Delete Loops: Howes suggests pairing an unpleasant task with a desirable reward. Furthermore, it's acceptable to consciously delete some loops. Archive old emails, remove obsolete to-do items, or reshelve that unread book pile. You can reopen the loop later if needed.
When Open Loops Signal a Deeper Issue
Persistent difficulty managing open loops may indicate an underlying condition. Howes notes that people with ADHD often report feeling overwhelmed by too many tabs and half-finished projects. Similarly, chronic struggles with energy and motivation can be symptoms of depression, anxiety, or OCD.
"If the tricks and tips mentioned above don’t seem to make a difference... you might want to reach out to a therapist," Howes advised. Professional support through therapy or medication can make closing loops feel more manageable.
Finally, experts remind us that some open loops are an inevitable part of life. New ones will always appear. Intentionally leaving some loops open can also be a healthy boundary, protecting your time and energy. As Chambers concluded, "Open loops are not the enemy, they are part of being human." The key is mindful management, not eradication.
