Some days, my brain feels like a messy deskâpiled high with to-dos, worries, ideas, and half-remembered dreams. Everythingâs there, but itâs hard to see clearly through the clutter.
Even when I donât do a brain dump right away, I always make time for one on Sunday during my weekly planning. Seeing everything in one place helps things click together, and often I spot better ways to handle the harder items that felt overwhelming before.
Just last Sunday, I realized that all the to-dos and goals for the month didnât look nearly as overwhelming when I spread them across four weeks. Then, breaking those weeks into days showed me clearly that I wouldnât be working my business 14 hours a dayâit was manageable. That perspective shift came from simply seeing it on paper.
Thatâs where brain dumps come in: a simple, judgment-free way to sweep everything out of your head and onto paper. Once itâs written down, your mind feels lighter, and space opens up for calm and focus.
đą What is a Brain Dump?
A brain dump is exactly what it sounds like: writing down everything swirling in your head, no order required. Tasks, random thoughts, questions, even those little dream fragments from the night beforeâit all belongs on the page.
Sometimes itâs the randomness of it that helps you clue in on patterns or spot ways to improve the flow in your life. It can even help you flesh out ideas that you see emerging but havenât fully formed yet.
I like to treat it as part of my weekly planning. On Sundays, I empty out everythingâwork, home, even the little nagging thoughtsâonto paper. Once itâs there, I can see it all clearly, spread it out over the coming weeks, and suddenly it feels lighter and more doable.
When youâre done, youâll see what youâve been holding onto, often without even realizing it. Itâs like exhaling on paper.
đ How to Do It
Hereâs a gentle, three-step flow that pairs perfectly with weekly planning:
1ď¸âŁ Dump it all out: Spend 5â10 minutes writing down every thought, task, or feeling on your mindâdonât worry about order. The randomness is part of the magic. It can reveal patterns you didnât notice or show where small tweaks could make life flow better.
2ď¸âŁ Add dream bits: Include any fragments from sleepâeven the weird ones. Sometimes they spark creative connections or help you see new angles on something youâve been thinking about.
3ď¸âŁ Sort or leave it: Circle anything that needs action, underline emerging ideas you want to explore, and let the rest simply live on the page. Sometimes seeing it there is enough to quiet it.
And honestly? Sometimes I donât even follow these three steps. I just dump everything out and then move it to a permanent place or decide if itâs something to keep for later. These steps are just suggestionsâyou get to find the method that works best for you.
đż Why It Works
Brain dumps work because theyâre flexible and judgment-free. Thereâs no single ârightâ way to do themâwhether you follow every step or simply dump and move on, the goal is the same: to lighten your mental load.
Sometimes itâs about spotting patterns and noticing where your days could flow more smoothly. Other times, itâs about catching those emerging ideas before they slip away. And occasionally, itâs just about getting everything out of your head so you can breathe a little easier.
Weâve been talking about brain dumps on paper, but they can also happen out loud with someone you trust. Sometimes simply voicing itâwithout needing solutionsâcan be just as freeing as writing it down. Whether itâs ink on a page or a conversation over coffee, getting it out is what clears the space.
𧊠Bonus: Brain Dump Word Search
To make it even lighter, I created a Brain Dump Word Searchâa playful printable to use before or after a brain dump session. Itâs a fun way to relax your mind, take a breather, and return ready to spill everything out. [Download it here â]
đ A PlannerAP Touch
The upcoming Dreams & Brain Dumps section will bring all of this together:
đ Spacious brain dump pages to clear your head
đ Small boxes for jotting down dream fragments
đ Gentle prompts to help you notice patterns and lighten your load
And, of course, these tools arenât about perfection or productivityâtheyâre about creating breathing room. Whether itâs on paper, spoken aloud, or tucked into quiet moments, brain dumps help you find clarity, care, and a little joy.
đ¤ Your Turn
Feeling scattered? Grab a page, set a timer for 10 minutes, and just let it spillâno rules, no edits. Or, pour it out in a chat with someone you trust. Either way, notice how much lighter you feel once itâs out of your head.
If you try it this week, Iâd love to hear: what shifted when you saw it all in front of you?
Sometimes clearing space is the best gift we can give ourselvesâand the simplest place to start. đ