Brain Dumping 101: How to Declutter Your Mind (Without Declaring Emotional Bankruptcy) / Blog

Let's play a game.
Right now, how many tabs are open in your brain?

Refill the dog's water
Text your friend back
That awkward thing you said 3 days ago
A half-written grocery list
Oh and you forgot to make a dentist appointment
But wait -- what were you just doing?

If your brain feels like a browser with 37 tabs open (and at least 3 are playing music?), welcome to the ADHD experience.
And if you've ever wished you could just empty it all out, then friend -- it's time for a brain dump.

Wait, What Is a Brain Dump?

A brain dump is exactly what it sounds like:
You sit down and dump everything swirling around in your mind onto paper (or a screen, or the back of a receipt if it's that kind of day). It's not a to-do list. It's not organized. It's not cute

It's the mental equivalent of cleaning out your junk drawer.

Why it works for ADHD:

It reduces overwhelm
It helps you see what you're carrying
It breaks the loop of "don't forget, don't forget, don't forget"

Basically? It's you giving your brain a break from trying to hold everything at once.

How to Brain Dump Like a Procrastinating Genius

Let's keep it simple. You only need:

5 to 10 minutes
A place to write (journal, Notion, Google Doc, your favorite blog's comment section -- kidding but not really)
Zero judgment

Then just write down everything. Yes, everything. Not just tasks. Include:

"I need to call my mom"
"Did I pay the electric bill?
"Why did Taylor Swift look at that reporter like that"
"Buy eggs"
"Find that TikTok ADHD routine video"
"My brain is so loud today I can't think straight"

Messy. Honest. Unfiltered. That's how you do it.

What Do I Do With This Hot Mess?

Here's where the magic happens:

Step 1: Sort It Out

Once you've dumped, start categorizing:

To-Do
To Think About Later
Emotional Trash I Don't Need
Random Thoughts I Might Revisit

Use highlighters, sticky notes, or different text colors. Make it ADHD-friendly and fun.

Step 2: Pick 3 Things to Actually Do

Seriously -- just three. Your brain doesn't need a buffet. It needs a snack.

Ask:

What's urgent?
What's stressing me out the most?
What's the lowest lift task I can start with?

Step 3: Toss the Rest (For Now)

Store the rest in a "Later List" or planner. Your brain dump is a snapshot, not a lifetime contract.

Declutter Your Week, Not Just Your Brain

Now that your mind is clearer, let's zoom out a bit. Use your brain dump to shape your weekly rhythm:

Brain dump on Sunday or Monday morning
Pick one "focus point" for each day (ex: errands, cleaning, admin)
Use theme days if your brain likes patterns
Leave room for chaos (because...well, ADHD)

Your week won't be perfect. But it'll feel way less like mental spaghetti.

Real Talk: Brain Dumping Isn't Just About Productivity

It's also about giving your brain a chance to breathe.

You're not lazy. You're overloaded.
You're not scattered. You're saturated.
Your brain is trying to be your calendar, reminder app, grocery list, therapist, and project manager -- all at once.

No wonder it's tired.

So brain dumping? It's not a task. It's a kindness.
A reset.
A little "Hey, brain -- let's drop some weight."

From My Loud Mind to Yours

You don't need perfect systems to start.
You don't need (another) fancy notebook.
You don't even need to spell things correctly (I once wrote "socks mail banana dentist" and honestly...it worked).

You just need a few minutes to give yourself space.
So dump it all out, sort the sparkly bits from the brain glitter, and move through your week with a little more peace

Brain Dumping 101: How to Declutter Your Mind (Without Declaring Emotional Bankruptcy)