Some days, my brain feels like a messy desk—piled high with to-dos, worries, ideas, and half-remembered dreams. Everything’s there, but it’s hard to see clearly through the clutter.
Even when I don’t 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 didn’t look nearly as overwhelming when I spread them across four weeks. Then, breaking those weeks into days showed me clearly that I wouldn’t be working my business 14 hours a day—it was manageable. That perspective shift came from simply seeing it on paper.
That’s where brain dumps come in: a simple, judgment-free way to sweep everything out of your head and onto paper. Once it’s written down, your mind feels lighter, and space opens up for calm and focus.
🌱 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 before—it all belongs on the page.
Sometimes it’s 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 haven’t fully formed yet.
I like to treat it as part of my weekly planning. On Sundays, I empty out everything—work, home, even the little nagging thoughts—onto paper. Once it’s there, I can see it all clearly, spread it out over the coming weeks, and suddenly it feels lighter and more doable.
When you’re done, you’ll see what you’ve been holding onto, often without even realizing it. It’s like exhaling on paper.
🖋 How to Do It
Here’s a gentle, three-step flow that pairs perfectly with weekly planning:
1️⃣ Dump it all out: Spend 5–10 minutes writing down every thought, task, or feeling on your mind—don’t worry about order. The randomness is part of the magic. It can reveal patterns you didn’t notice or show where small tweaks could make life flow better.
2️⃣ Add dream bits: Include any fragments from sleep—even the weird ones. Sometimes they spark creative connections or help you see new angles on something you’ve been thinking about.
3️⃣ 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 don’t even follow these three steps. I just dump everything out and then move it to a permanent place or decide if it’s something to keep for later. These steps are just suggestions—you get to find the method that works best for you.
🌿 Why It Works
Brain dumps work because they’re flexible and judgment-free. There’s no single “right” way to do them—whether you follow every step or simply dump and move on, the goal is the same: to lighten your mental load.
Sometimes it’s about spotting patterns and noticing where your days could flow more smoothly. Other times, it’s about catching those emerging ideas before they slip away. And occasionally, it’s just about getting everything out of your head so you can breathe a little easier.
We’ve been talking about brain dumps on paper, but they can also happen out loud with someone you trust. Sometimes simply voicing it—without needing solutions—can be just as freeing as writing it down. Whether it’s ink on a page or a conversation over coffee, getting it out is what clears the space.
🧩 Bonus: Brain Dump Word Search
To make it even lighter, I created a Brain Dump Word Search—a playful printable to use before or after a brain dump session. It’s a fun way to relax your mind, take a breather, and return ready to spill everything out. [Download it here →]
📓 A PlannerAP Touch
The upcoming Dreams & Brain Dumps section will bring all of this together:
🌙 Spacious brain dump pages to clear your head
🌙 Small boxes for jotting down dream fragments
🌙 Gentle prompts to help you notice patterns and lighten your load
And, of course, these tools aren’t about perfection or productivity—they’re about creating breathing room. Whether it’s on paper, spoken aloud, or tucked into quiet moments, brain dumps help you find clarity, care, and a little joy.
🖤 Your Turn
Feeling scattered? Grab a page, set a timer for 10 minutes, and just let it spill—no rules, no edits. Or, pour it out in a chat with someone you trust. Either way, notice how much lighter you feel once it’s out of your head.
If you try it this week, I’d love to hear: what shifted when you saw it all in front of you?
Sometimes clearing space is the best gift we can give ourselves—and the simplest place to start. 🌙