Brain Dump: How I Stop Being Overwhelmed (Simple Exercise)
If you’re tired of overthinking, brain dumps are a must. It helps you clear your mind and become sharper by just writing for a few minutes. Here are four ways to do it and how to get the benefits in less than five minutes. But first: why do you feel overwhelmed?
Free Flow
Find a pen and a piece of paper
- Set a timer (10-20 minutes) and write down everything that’s on your mind
- The rules are: You cannot stop writing for more than five seconds You can’t delete or correct anything you write You have to use a time limit to avoid thinking without direction
Don’t Start Too Late
Goal-focused brain dumps every night when setting goals
- Write down three things you did right and 3 things you’re grateful for
- Do an emergency free-flow brain dump anytime you feel too lost Everyday
- Daily brain dumps take less time and effort
Write on paper instead
Paper works better because: it’s more visual and satisfactory
- It’s more intentional when you’re writing the letters instead of tapping/pressing buttons
- You’re more likely to remember an actual sheet of paper as it’s easier to move the thoughts around
You Start to Enjoy Work
You’re more focused at work, which means you make progress faster and enjoy it more
- When you’re resting, you can 100% disconnect and have fun, and you don’t dread getting back to work
- Once you enjoy working more, you become more patient, which allows you to get better at what you do
Gratefulness
Best For: Resetting your brain and stopping worrying for no reason
- How: Write 3 things you did right today (or five done this week)
- Thank God for everything you have and did right.
- Gratefulness may be the emotional relief you need.
Stop Having Random Thoughts
The brain dump clarifies what each thing is, what to do, and when. Once you trust those events to your calendar/to-do list/registry, you won’t think about it anymore.
- Random thoughts may keep appearing, but by doing this exercise, you’ll stop them before they get too far.
Weekly Best For: Reviewing at the end of your week
Start with questions: What have I achieved last week compared to my expectations?
- Take a 15-minute break when finished
- Come back, re-read, highlight, and migrate the relevant content to a to-do list or calendar
Trust Your Notes
What you write has to be reliable so that your brain can afford to not worry.
- A small checklist: Include everything you have to do
- Organize your tasks by priority
- Write down all the steps to complete each task
- Eliminate unnecessary tasks
- Explain why you did so
- Postpone projects
You Think and Work Faster
With a brain dump, you empty your mind while remembering your crucial tasks. You’ll encounter less friction and think faster.
- Long-term effects of brain dumps appear in the long run. Remember, lasting results come from long-term practice.
Goal Focused Best For: Planning your day the night before
Write and underline your top three priorities for the month
- Prioritize
- Start with the tasks that take less than two minutes
- Next, do the urgent & important tasks, then every other project
- Eliminate, postpone, or delegate
Take a 15m Break
After you get rid of all your thoughts, take a 15-minute break, then complete all the two-minute tasks, and then continue your projects.
- If you start working right after the brain dump, you won’t have time to switch the context.
Address the Cause, Not the Symptoms
If junk thoughts are the symptom, decisions are the cause
- Work on fewer projects or do one at a time
- Delegate or eliminate tasks that are urgent but not important
- Stop wasting mental energy on distractions
- Create a default to avoid making the same decision repeatedly