Brain Dump

An ADHD brain dump is a helpful way to organize your thoughts, reduce overwhelm, and improve focus. It allows you to offload everything on your mind in an unstructured way. Here’s how you can do it:

 1. Find a quiet space

Select a place where you can be comfortable and focus without distractions.

 2.  Choose your note-taking method. 

Whether it's pen and paper, typing on your computer or phone, or dictating to a voice recorder or app, use whatever feels easiest for you.

 3. Set A Timer (optional)

Most brain dumps have you set a timer for 5-15 minutes to prevent overthinking.  I have found the timer makes me anxious, so I just write until I don't have anything left in my head or I start thinking of things I've already written down.

 4.  Write everything that comes to mind.

Write every thought, task, worry or idea that's on your mind.  It doesn't have to make sense or be organized, just let your thoughts flow.  Keep writing until you feel like you've emptied your mind.  It's okay if some thoughts are incomplete or you bounce between topics.

 5.  Categorize and Organize (optional)

After the brain dump, you can go back and organize your list.  You can break it down by categories such as: work, personal, tasks/to-dos, ideas, problems/concerns, or random thoughts. 

6.  Prioritize and Plan

Once you’ve categorized, decide if there are any immediate actions you need to take. Prioritize what’s important and what can be done later.  If you are having trouble prioritizing you can move your thoughts to a grid like the one below. 

 7.      Take Action

             Start with the top one or two priorities. 

            Cross off completed tasks as you go, which gives a sense of progress and achievement.

            Consider scheduling tasks into your calendar for specific days/times to keep yourself on track.

 Tips:

 There’s no “right” way to do it. This is just about clearing mental clutter, not about being productive or organized in the moment.

 Don’t worry about spelling, grammar, or punctuation.

 If you're stuck, ask yourself questions like, “What am I worried about?” or “What do I need to do this week?”

Repeat the Brain Dump process whenever your mind feels cluttered.