Imagine a place that has significantly influenced the field of psychology. It’s not just a store; it’s an institution with an effect named after it. Can you guess what it is? This article is inspired by a video sponsored by CuriosityStream and Nebula, but more on that later.
In 2018, a fascinating field experiment took place at IKEA. Participants spent two hours shopping, and upon leaving, they were less inclined to make personal plans for the next four weeks compared to those just entering the store. This reluctance likely stemmed from decision fatigue, a state of mental exhaustion from making numerous choices and exercising self-control.
This experiment highlights the significance of planning, an executive function similar to decision-making and self-control. These high-level cognitive skills, often linked to the brain’s prefrontal cortex, are essential for navigating life. Planning can be challenging, especially for those who struggle with organizing daily tasks, weekly goals, or even meal planning.
My typical day involved keeping a mental list of tasks and jotting down immediate deadlines on post-it notes. This approach led to a cluttered desk and a sense of disorganization, resulting in repetitive meal choices due to mental exhaustion. However, 2020 was a year of change, and I discovered the unexpected benefits of planning, such as increased productivity, improved health, and reduced anxiety.
Research from 2011 revealed that making plans to achieve goals can reduce intrusive thoughts about those goals. This suggests that planning not only helps in achieving objectives but also frees the mind from constant worry. Planning is a skill that can be honed with practice, offering a sense of control over one’s time and reducing stress.
To tackle my planning challenges, I developed a system to manage stress by addressing its causes. I created a master task list covering all aspects of my work and personal life, sorted into seven categories. Each category had a short-term goal at the top, with prioritized tasks listed below. I then allocated tasks to specific days, and for those who prefer, time slots can be added. While I favor a digital approach, pen and paper are equally effective.
This system revealed the hidden burden of my mental to-do list, which often left me feeling overwhelmed. By organizing my tasks, I felt less anxious and more intentional about how I spent my days. However, maintaining this system can be challenging, and I occasionally fall behind.
The best time for planning is in the morning, before decision fatigue sets in. I dedicate morning blocks to plan my meals and daily activities. This system may not suit everyone, so consider what might work for you. A simple starting point is a pen, paper, and a single list to clear your mind.
I’m sharing this approach not because it’s a revolutionary scientific breakthrough, but because it has been helpful during uncertain times. While nostalgia or a tiring IKEA trip might lead me back to post-it notes, for now, I’m celebrating my progress as a planner. In my experience, mastering list-making is more beneficial than being a master builder.
I’m curious about your planning or time management strategies. If you’re interested in more content on this topic, let me know in the comments. For those keen on exploring the science of planning and behavior change, check out my new series on Nebula, a creator-owned streaming service. Supported by CuriosityStream, Nebula offers original content from educational creators. Sign up at curiositystream.com/braincraft for access to both CuriosityStream and Nebula at a discounted rate.
During a recent visit to IKEA for filming, I found myself stuck for half an hour, illustrating the store’s maze-like nature. But that’s a story for another time.
Spend 15 minutes each day writing a reflective journal entry about your planning experiences. Focus on what worked well, what challenges you faced, and how planning affected your anxiety levels. This activity will help you internalize the benefits of planning and identify areas for improvement.
Organize a workshop with your peers where each participant shares their planning strategies. Discuss the pros and cons of different methods, such as digital tools versus pen and paper. Collaboratively create a planning system that incorporates the best practices shared by the group.
Participate in a simulation exercise that mimics decision fatigue. Make a series of rapid decisions in a controlled environment, then attempt to plan a simple task. Reflect on how decision fatigue impacts your planning ability and discuss strategies to mitigate its effects.
Create a list of tasks you need to accomplish this week. Rank them in order of priority and allocate them to specific days. Share your list with a classmate and discuss the rationale behind your prioritization. This exercise will enhance your ability to manage tasks effectively.
Commit to a morning planning routine for one week. Each morning, spend 10 minutes planning your day before engaging in any other activities. At the end of the week, evaluate how this routine influenced your productivity and anxiety levels. Share your findings with the class.
Here’s a sanitized version of the transcript:
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There’s one store that has had a profound impact on the field of psychology, but it’s more than just a store—it’s an institution. There’s an effect named after it, and field experiments have been run here. Before I tell you what it’s called, do you think you can guess? This video is sponsored by CuriosityStream and Nebula; more on them later.
A field experiment was conducted at IKEA as part of a 2018 study. First, participants spent two hours shopping inside the store. When they were leaving, they were reluctant to make personal plans for the next four weeks compared to another group who were just entering the store. Ah, the optimism you have when you’re entering IKEA for the first time! It’s likely they were experiencing decision fatigue and were worn out from exercising all of their self-control while they were inside.
But I’m not sharing this because I’m buying more furniture or planning another video. It’s because of something the field experiment was examining: planning. Just like decision-making, self-control, or working memory, planning is what’s called an executive function—the high-level cognitive skills you need to navigate life, often associated with your brain’s prefrontal cortex. Since these executive functions consist of many skills, some of us are better at them than others. I struggle with planning in my life, so figuring out and scheduling things like daily work tasks, weekly goals, or even meal planning can be challenging.
Most of my days go like this: I remember everything I need to do in my head, jot down immediate deadlines on a post-it note because that seems organized, and stick it on my desk. Soon enough, my desk is cluttered with notes, and I have no idea what I really need to do tomorrow. As a result, I end up ordering the same meal for dinner every day because I’m mentally exhausted and it’s just a few buttons away. I have no idea how I’ve lived and worked this way for so long.
But if there was ever a year to get your life in order, 2020 was it. Even though we couldn’t really go anywhere, planning has all kinds of unexpected benefits. Research has found that planning can boost productivity, improve health, and even lower anxiety. A 2011 study found that after making plans to reach a certain goal, people reported fewer intrusive thoughts about that goal. This suggests that committing to a plan not only helps you achieve your goals but also frees your mind from constantly thinking about them. Planning is truly a superpower, and like most skills, you can improve it with some effort.
So, I started following a planning system. The idea is to prevent stress by removing its causes. For me, that meant taking control of my time. I discovered that my big piles of post-its contained goals and to-dos for various work projects and research, but for personal matters—like personal goals, household tasks, finances, or health—I kept a giant mental to-do list in my head. This made me feel like I always had things to do and was constantly thinking about them.
First, I brainstormed a master task list for all areas of my work and personal life. Then, I created seven categories and sorted my tasks into these general lists. At the top of each list, I placed my short-term goal for that category and prioritized the tasks below it. Finally, I allocated each task to a day, and if you want to take an extra step, you can set time slots too. I prefer a digital approach, but pen and paper work just as well.
After all of this, I realized the hidden load of my mental to-do list. I always felt like I was failing because I had too many things floating around in my head that I couldn’t realistically accomplish. As a result, I feel less anxious about everything I have to do and more intentional with how I’m spending my days. However, I wouldn’t be completely honest if I didn’t admit that it can be a challenge to keep up, and I have fallen behind some weeks.
This brings us to the golden hour for planning: the morning. Before we experience decision fatigue and our self-control has been depleted, I’ve been setting aside blocks of time in the morning to plan out my meals and my day in general. I know this system isn’t for everyone, and that’s okay. Take a moment to think about what could work for you. A great place to start is with a pen and paper and just one list—get it all out of your head.
I’m sharing this not because it’s a groundbreaking scientific advancement, but because it has helped me during a very uncertain year, and I hope it can help you too. Perhaps one day, nostalgia or a tiring trip to IKEA will pull me back into a pile of post-it notes, but for now, I’m celebrating my achievements as a developing planner. In my experience, it’s much more useful to be a master list writer than a master builder.
I’m curious to know how you approach planning or time management. If you’d like more videos on this topic, please let me know in the comments. If you’re interested in diving deeper into the science of planning and behavior change, check out my new series, which is like an advice column for the internet, on the new creator-owned streaming service Nebula. Nebula is like an expansion pack to YouTube and features originals from various creators.
My series, “Questionable Advice,” was made with the support of CuriosityStream, the subscription streaming service with thousands of documentaries and non-fiction titles. CuriosityStream wants to help Nebula grow, so they’re offering viewers free access to Nebula when you sign up at curiositystream.com/braincraft. You’ll have access to thousands of documentaries and original content from educational YouTubers, including “Questionable Advice.” Click the link below to get both CuriosityStream and Nebula for 41% off for a limited time.
I went into IKEA to film some footage and ended up getting stuck there for at least half an hour because there’s no easy way to get out once you’re in.
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This version maintains the core message while removing any informal language or unnecessary details.
Planning – The process of making decisions about future activities and strategies to achieve specific goals. – Effective planning is essential in psychology research to ensure that experiments are conducted systematically and yield reliable data.
Anxiety – A psychological state characterized by feelings of worry, nervousness, or unease, often about an imminent event or something with an uncertain outcome. – Students often experience anxiety before exams, which can impact their performance if not managed properly.
Psychology – The scientific study of the human mind and its functions, especially those affecting behavior in a given context. – Psychology provides insights into how cognitive biases can influence critical thinking and decision-making.
Decision – The cognitive process of selecting a course of action from among multiple alternatives. – In critical thinking, making a well-informed decision requires evaluating evidence and considering potential outcomes.
Fatigue – A state of mental or physical exhaustion that can impair cognitive functions and decision-making abilities. – Prolonged study sessions without breaks can lead to fatigue, reducing a student’s ability to concentrate and retain information.
Organization – The structured arrangement of resources and tasks to achieve specific objectives efficiently. – Good organization skills are crucial for managing research projects and ensuring all tasks are completed on time.
Productivity – The measure of the efficiency of a person, system, or organization in converting inputs into useful outputs. – Enhancing productivity in academic settings often involves developing strategies to minimize distractions and optimize study time.
Stress – A psychological and physical response to perceived challenges or threats, which can affect mental and physical health. – Understanding the sources of stress and developing coping mechanisms is a key focus in psychology to improve well-being.
Goals – Specific objectives or desired outcomes that individuals or groups aim to achieve through directed effort. – Setting clear and achievable goals is a fundamental aspect of self-regulation and motivation in educational psychology.
Control – The ability to regulate one’s own behavior, emotions, and thoughts, often in pursuit of achieving specific goals. – Developing self-control is essential for students to manage their time effectively and resist procrastination.
