Using a Journal for a Brain Dump

When your mind is racing in circles with all your thoughts of the many things you need to take care of, the stress you’re currently going through, or any thoughts that just keep spinning in your head, a brain dump is the perfect go-to for releasing some of that mental pressure!

The brain dump is a powerful tool for getting all of those thoughts in your head out on paper. It releases the burden from your mind and the thoughts are laid out before you to make sense of. Your journal is the best place for a brain dump.

Benefits of Releasing Thoughts in a Journal

Why do a brain dump? A brain dump is very beneficial when you are overwhelmed by all the thoughts and ideas in your head. Just writing down your thoughts or to-do list will help you reduce the anxiety and stress you carry, because it is a mindfulness exercise.

• What are you worrying about?
• What are your overwhelming emotions?
• Did something go wrong this week?
• What tasks never get done?
• Are you procrastinating on a big goal?
• Are there maintenance tasks on your car or house that aren’t getting done?
• What limiting beliefs are coming up that you didn’t know you had?
• What are some abstract thoughts or ideas coming up from your subconscious?
• Does listing out these thoughts bring more clarity?
• Where is your main focus and stress?

What Else to Write in a Brain Dump

What do you write in a brain dump? Here are a few things to get you started. Do a brain dump daily or at least weekly to help you de-stress, organize, and stay focused throughout the week.

• List of errands for the day/week/weekend
• Grocery list
• Odd jobs around the house
• Meal planning for the week
• A housecleaning schedule
• Birthdays coming up
• Re-occurring thoughts on problems or challenges you are facing
• Appointments
• Exercise routine
• Upcoming vacation or camping trip
• Calls or emails to return
• Put in your order for groceries, Amazon, etc
• Get the dog groomed

When to do a Brain Dump

There is no magical time for a brain dump, but here are some ideas when it might be time to do another one:

• When you feel lost, confused, or like your life has no direction.
• When you are under a lot of stress or your anxiety is worsening.
• When you feel out of control in your life and you don’t know how to gain control back.
• When you have been living a chaotic or disorganized life.
• When your ideas are getting lost among the other thoughts.
• When your to-do lists are too long, and you can’t keep up with them.
• When you start becoming irritable or moody for no other good reason.

Other Words for Brain Dump

Some people don’t like to use “brain dump” because it doesn’t sound good. Here are some other words you can use instead:

• Mind map
• Idea dump
• Mind spill
• Idea bank
• Thought spot
• Brainstorm
• Thought collection
• Brain declutter
• Random thoughts

How to Use Your Journal

You can write up your brain dump anywhere, including on a document on your computer. But your journal provides extra benefits.

Getting it all out on paper allows you to make sense of it. It’s easier to move words around on paper than on the computer.

Writing out by hand has therapeutic benefits as well, helping you to remember more of what you are thinking about.

And a journal provides you with a tool to look back on what you wrote, recheck any lists or see how you have progressed from the days and weeks before. Did you come up with solutions to problems you dumped in your journal?

Once you’ve written everything down in your journal, you can sort through it. Put your thoughts into lists or categories. Choose which ones are priorities. Use your brain dump to make plans for the future.

Develop the habit of doing a Brain Dump at least once a week, if not daily, and you will love it!

Brain Dump Supplies

• Notebooks
• My favorite pen
• Highlighters
• Sharpies
• Tombows