Does Crossing Off Tasks Actually Boost Motivation? What the Science Says

Many people swear by the power of a to-do list—the simple act of writing down goals and crossing off completed tasks. For some, this practice sparks momentum and builds motivation. For others, completing a task may lead to a sense of being “done,” followed by a drop in energy or follow-through.

So which is it? Does crossing off tasks help or hurt motivation?

The answer depends on how your brain interprets progress.

Why Tracking Progress Helps (Most of the Time)

A strong body of research shows that monitoring goal progress - especially when that progress is physically recorded - improves goal attainment and increases healthy behavior change.[1][2]

This includes populations with motivational challenges: people with chronic illness, depression, and individuals working on rehabilitation often benefit from structured goal tracking.

Why? - Because recording progress does three things:

1. It creates tangible feedback.

   1. Seeing progress in writing reinforces that your actions matter.

      
      

2. It increases self-monitoring.

   1. And self-monitoring is consistently linked to better outcomes in health behavior change.

      
      

3. It provides structure to the task.

   1. Lists clarify what to do next, lowering cognitive load and reducing overwhelm.

But the Brain Doesn’t Respond the Same Way for Everyone

The psychological interpretation of “crossing something off” matters.

Some people experience the cross-off as a reward, which boosts dopamine and increases drive to continue. Others interpret the check-mark as a finish line, triggering a sense of closure—and a drop in effort. Research suggests that:

If someone is highly committed to the goal:

• Focusing on what remains to be done, not just what is completed, tends to maintain or increase motivation.[3][4][5]

  
  

If someone is less committed or struggling with motivation:

• Focusing only on completed tasks may lead to premature satisfaction or a feeling of being “finished,” even when the goal isn’t complete.[5][8]

• This effect is stronger when the final goal is crystal clear and easy to visualize — your brain starts to believe you’ve already made enough progress.

Why Subgoals Help (But Can Also Backfire)

Breaking a large goal into smaller steps — a common list-making technique — generally improves follow-through by reducing mental strain and creating a pathway forward.[6][7]

However:

• Too much focus on completed subgoals can reduce motivation to finish the full goal.

• This is especially true when the person already feels confident they can complete the main task.[5][8]

A practical example: If your goal is to walk 10,000 steps and you track your steps hourly, hitting 6,000 might make you feel accomplished — and paradoxically less motivated to finish the remaining 4,000.

What This Means for Patients With Low Motivation

Although these strategies are widely used, much of the research comes from non-clinical or mixed community populations. Evidence in individuals with severe motivational dysfunction (such as those with certain psychiatric or neurological conditions) is emerging but still limited.

Still, structured goal-setting, list-making, and progress tracking show promise and are frequently incorporated into:

• Behavioral activation

• Cognitive rehabilitation

• Chronic illness management

• Physical and occupational therapy

• Integrated mental-health programs

The improvements are often small to moderate, but meaningful—especially when paired with clinician support.[2][6][7]

So — Should You Cross Off Your Tasks?

Yes — with intention.

List-making and crossing off tasks can absolutely help build motivation. The key is understanding how your brain responds:

• If you feel energized by progress → keep crossing off tasks and celebrate your wins.

• If you lose steam after completing a task → shift your attention to what remains or re-frame the list as a pathway rather than a scoreboard.

• For complex or long-term goals → consider tracking progress toward the full goal rather than tallying completed subtasks.

The science tells us that the habit of making lists can be a powerful boost to motivation - but only when used thoughtfully.

Disclaimer

This content is for informational purposes only. It is not intended to replace professional medical or mental health advice, diagnosis, or treatment from your healthcare provider. Always consult your physician or qualified health provider with any questions you may have regarding a medical or mental condition. Use of this content does not establish a patient-provider relationship.

References

1. Harkin, B., Webb, T. L., Chang, B. P. I., Prestwich, A., Conner, M., Kellar, I., Benn, Y., & Sheeran, P. (2016). Does monitoring goal progress promote goal attainment? Psychological Bulletin, 142(2), 198–229. https://doi.org/10.1037/bul0000025

2. Zisberg, A., Zisberg, N., & Wood, D. V. (2023). Progress monitoring for motivational dysfunction: A systematic review. Rehabilitation Psychology, 68(3), 264–276. https://doi.org/10.1037/rep0000478

3. Fishbach, A., & Dhar, R. (2005). Goals as excuses or guides: The liberating effect of perceived goal progress on choice. Journal of Consumer Research, 32(3), 370–377. https://doi.org/10.1086/497548

4. Huang, S.-C., Zhang, Y., & Broniarczyk, S. M. (2012). So near and yet so far: The mental representation of goal progress. Journal of Personality and Social Psychology, 103(2), 225–241. https://doi.org/10.1037/a0028442

5. Bonezzi, A., Brendl, C. M., & De Angelis, M. (2011). Stuck in the middle: The psychophysics of goal pursuit. Psychological Science, 22(5), 607–612. https://doi.org/10.1177/0956797611404899

6. Levack, W. M. M., Weatherall, M., Hay‐Smith, E. J. C., Dean, S. G., McPherson, K., & Siegert, R. J. (2015). Goal setting and strategies to enhance goal pursuit for adults with acquired disability: A Cochrane review. Cochrane Database of Systematic Reviews, 2015(7), CD009727. https://doi.org/10.1002/14651858.CD009727.pub2

7. Maclellan, M. J., Paxton, S. J., & Taylor, A. (2022). Self-efficacy, emotion, and functional outcomes in rehabilitation: A meta-analysis. Journal of Behavioral Medicine, 45(4), 534–550. https://doi.org/10.1007/s10865-021-00277-8

8. Höpfner, A., Florack, A., & Sandberg, T. (2021). Breaking goals down: When subgoals help and when they hinder. Current Opinion in Psychology, 44, 127–131. https://doi.org/10.1016/j.copsyc.2021.08.011