How to do a Brain Dump for Instant Mental Clarity + FREE Template Download!

Time management organization

Clear Your Mind with a Brain Dump

Have you ever felt so overwhelmed with everything you need to do to? Your brain is full of to-do lists, chores, appointments, errands, groceries, and the list goes on and on. My top secret to reducing stress and overwhelm is a brain dump!

I do a brain dump every day and it has been a game changer for my anxiety! Doing a daily brain dump gives me instant clarity, reduces anxiety, and frees up space in that scattered brain of mine! According to Psychology Today, “mom brain” aka overwhelm, comes with being overwhelmed by new and challenging responsibilities that invade the same space where our old responsibilities still reside.

All you need to do is grab a piece of paper and pen (phone is okay too if you absolutely have to put pen to paper is always better!!).

Write Everything Down

Write down EVERYTHING that is on your mind that needs to get done. Laundry, dishes, mop, trash, get the mail, meal ideas, groceries, that doctor appointment you need to make, those shoes you wanted to shop for, that hobby you wanted to start, the workout plan you need to actually plan, etc…

The Objective of a Brain Dump

The goal is to get it out of your head and on to paper. You can take it a step further and then take some “must do’s” and create a to-do list for your day. Your brain dump is not a to-do list, just a big mental dump.

I typically have the same things on my brain dump again and again, but I always end feeling a weight taken off my shoulders.

Free Template to Organize Your Thoughts with a Brain Dump

I created a template to make this even easier for you! Give it a try, for free! Click here!


Articles Related to Organizing your Thoughts with a Brain Dump

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How To Do a Time Audit to Organize Your Schedule

Reduce Stress and Overwhelm with a Brain Dump

Time management organization



  1. Cate
    March 6, 2019 / 3:01 pm

    Love this! It helps me when I have too much to do!

  2. March 6, 2019 / 5:32 pm

    Great tip! I always feel like I have so much foing on in my mind so defenilty going to try this!! Thanks for sharing!

    • March 9, 2019 / 2:43 am

      Thank you! It helps SO much to get it off your mind and onto paper!

  3. March 6, 2019 / 9:27 pm

    Brain dumps can be so emotionally draining in the moment, but the over all feeling later is so amazing! Thanks for sharing.

    • March 9, 2019 / 2:44 am

      Yes! Sometimes they can bring up a lot of things you didn’t even realize were on your mind!

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