If you’ve ever struggled to fall asleep at night and couldn’t figure out why, you’re not alone. It’s easy to assume the usual culprits—stress, screens, or an inconsistent sleep schedule—but what if the real reason has more to do with how you spend your day?
I came across this idea recently, and it immediately resonated with me. Working full-time while juggling personal creative goals often means there’s not enough time in the day to get to everything. I’ve found myself ending the day with a sense of yearning—like something is missing. Lately, that feeling has started affecting my sleep and overall enjoyment of life. I think this is the reason why.
Maybe you can relate. I’m excited to share this with you.
When it comes to tasks, there are things we have to do and things we want to do. Our brains process both, but if we neglect the ones tied to personal fulfillment, creativity, or relaxation, they don’t just disappear—they linger. Unfinished creative work can keep our minds active long after we’ve stopped working, making it harder to wind down and sleep.
This scenario connects to the Zeigarnik effect, which suggests that our minds hold onto unfinished tasks more than completed ones. If we focus only on obligations and ignore what brings us joy or a sense of agency, our subconscious keeps nudging us, leading to stress or restlessness at night.
If those desired tasks involve relaxation or self-expression, skipping them means missing out on mental decompression—which is crucial for quality sleep. Carving out time for them, even in small ways, can help signal to the brain that letting go and resting are okay.
If you’ve been feeling restless at bedtime, the problem might not be what you’re doing before bed—it might be what you’re not doing during the day.
The science behind unfinished tasks and mental load
Ever notice how an unfinished task lingers in your mind, nagging at you even when you’re trying to relax? That’s not just you—it’s a well-documented psychological effect.
In 1927, psychologist Bluma Zeigarnik discovered that people remember unfinished tasks better than completed ones. This effect became known as the Zeigarnik effect, and it explains why loose ends—whether they’re work deadlines or creative projects—stay active in our minds. If we don’t give them closure, our brains keep running in the background, making it harder to wind down and sleep.
Then there’s the default mode network (DMN)—a part of the brain that kicks in when we’re at rest. The DMN is responsible for processing thoughts that do not relate to immediate tasks, like reflecting on the past or planning for the future. The problem? If your creative work feels unresolved, your DMN might keep revisiting it while you’re trying to fall asleep. Instead of drifting off, you’re mentally sketching out ideas, tweaking a design, or composing sentences in your head.
This scenario explains why making time for creative work during the day can help you sleep better at night.
Why creative work is different from obligations
There’s a big difference between checking off things we must do and making progress on a personal, creative task.
Obligations—emails, work deadlines, chores—come with a built-in sense of relief when we finish them. You send the email, pay the bill, fold the laundry, and it’s off your plate. There’s no lingering attachment, just the satisfaction of completion.
Creative work doesn’t function like routine tasks. It’s not just about finishing the task or even achieving a sense of accomplishment—it’s about fulfillment. When you’re in the middle of something creative, whether writing, designing, or brainstorming, your brain isn’t just processing information—it’s actively making connections, exploring ideas, and problem-solving in an open-ended way. Unlike routine tasks with a clear endpoint, creative work is more fluid, making it harder to set aside mentally when left unfinished.
If you don’t make time for it—or worse, if you start but don’t get far enough to feel real progress—it doesn’t simply fade into the background like a forgotten email. It lingers. The brain keeps track, revisiting it like an unresolved thread, making it feel less like an unchecked box and more like a missed opportunity. And that sense of unfinished business can make it harder to close the day mentally.
The role of dopamine and motivation in sleep
Dopamine is often called the “motivation” or “reward” chemical, but it does more than make us feel good—it also plays a role in sleep regulation.
When we engage in creative work, especially something that feels meaningful or enjoyable, our brain releases dopamine. Dopamine helps satisfy our natural craving for novelty and accomplishment. If we don’t get enough of that type of fulfillment during the day, our brains might keep looking for it at night, making it harder to settle down.
It’s why scrolling endlessly on our phones before bed can feel weirdly satisfying but not restful—we’re chasing that last little dopamine hit. But if we’ve already given our brains something rewarding earlier in the day, whether through writing, designing, or making something just for fun, we’re less likely to feel that itch for unfinished business when it’s time to sleep.
Sleep studies on mental rumination
If you’ve ever found yourself replaying unfinished tasks in your head while trying to fall asleep, you’re not alone—and research shows us why this happens.
A University of Michigan study found that people who engage in rumination (persistent, repetitive thoughts about unfinished tasks) experience lower sleep quality. The more your brain fixates on what’s left undone, the harder it is to shut down for the night.
Conversely, another study in the Journal of Occupational Health Psychology found that making a to-do list before bed can help offload those lingering thoughts, improving sleep. This approach applies to creative work, too—maybe it’s jotting down a quick sketch idea, summarizing where you left off in a project, or writing a loose outline for something you’ll pick up tomorrow. Giving your brain a sense of closure might be all it needs to let go and rest, even if you didn’t finish the work.
How to apply this insight in daily life
If unfinished creative work can keep our brains buzzing at night, the solution isn’t just about doing more—it’s about structuring our creative time to give us a sense of progress and closure. Here are a few ways to make that happen:
- Small creative wins: Instead of waiting for a perfect block of time, sneak in small creative acts throughout the day. Doodle something between meetings, write a quick paragraph, or play an instrument for five minutes. Even tiny bursts of creativity can help satisfy the brain’s need for progress.
- Closing rituals: Make your creative work an intentional stopping point, even if it is unfinished. Jot down a note about where to pick up tomorrow, summarize what you figured out, or take a quick photo of your work. This act signals to your brain that pausing without feeling stuck in limbo is okay.
- Mindful closure: Before bed, shift your focus from what’s left undone to what you did create. Acknowledging even a small step forward helps reframe your progress and allows your mind to rest.
I always have a handful of creative projects in motion. But when I return to them, I sometimes forget where I left off, which creates friction and makes it harder to dive back in. To fix this, I’ve started keeping a diary with notes—a simple habit that helps me pick up where I left off with less effort. It also gives me a sense of progress and closure, making creative work feel more fluid and rewarding.
Additional ways to balance creativity, fulfillment, and rest
- The “unfinished task dump:” Before bed, spend just five minutes writing down any unfinished creative ideas, next steps, or loose ends. A Baylor University study found that people who wrote down their unfinished tasks before bed fell asleep significantly faster than those who didn’t. The act of externalizing unfinished work helps offload mental processing, making it easier to let go. Keeping a simple unfinished task journal or a creative “inbox” where you jot down lingering thoughts can signal to your brain: I’ve recorded it—I don’t need to keep thinking about it.
- Brain dump before deep work: This method involves writing down any lingering to-dos or unrelated thoughts (e.g., errands, work issues, etc.) before diving into creative work. Studies on cognitive load theory suggest that clearing mental clutter before deep work makes it easier to focus and avoid getting stuck. This quick brain dump tells your mind, “I’ll get to this later,” freeing up cognitive space for creativity.
- The 85% rule: Instead of exhausting yourself on a creative project, aim to stop while you still feel engaged—before frustration or fatigue kicks in. Research on flow states suggests that we’re most productive and creative when we work at about 85% of our maximum effort. If you stop while still energized, your brain is more likely to return to the work enthusiastically later, making it easier to pick up again without overthinking it at night.
- The Zeigarnik effect in reverse: Instead of aiming to finish a creative session with a completed idea, try stopping at an interesting point. Leave yourself a half-written paragraph, a half-designed wireframe, or an unresolved concept. This event taps into the Zeigarnik Effect—our tendency to remember unfinished tasks—which can actually work in your favor by keeping the momentum alive without the stress of total incompletion. Ernest Hemingway famously used this trick, stopping mid-sentence so he always had a clear starting point the next day.
- The “golden hour” principle: Try shifting creative work to earlier in the day, even if it’s just 15 minutes. Research shows that our brains have peak creative energy before decision fatigue and external pressures set in. A small early creative win can reduce the feeling of not getting to what you wanted to do today, making it easier to unwind at night.
How we engage with creative work during the day directly impacts how we feel at night.
Unfinished creative tasks don’t just fade into the background like work emails or chores—they stay active in our minds, sometimes making sleeping harder. But the solution isn’t necessarily about finishing everything. It’s about acknowledging creative progress and small wins and creating rituals to mentally close the loop.
Making even small time for creativity and intentionally wrapping up unfinished work gives us the best chance at restful, uninterrupted sleep.
Creativity and rest don’t have to be at odds—when balanced well, they can actually support each other.
Relevant studies
- Zeigarnik, B. (1927). On finished and unfinished tasks. Psychologische Forschung.
- Smit, D. J. A., et al. (2020). Rumination and sleep: A meta-analysis. Journal of Affective Disorders.
- Scullin, M. K., & Bugg, J. M. (2016). Writing about unfinished tasks improves sleep quality. Journal of Experimental Psychology: General.
