What is a Brain Dump and How it Can Help You

What is a Brain Dump and How it Can Help You

  • Have you ever felt overwhelmed?
  • Have you ever felt confused or frustrated about what to do next on your large to do list?
  • Have you ever had a hard time thinking because of all the noise?

If you answered yes to any of the above this practice is for you. Brain Dumps can be restorative and can help you create a plan.

In order to do a brain dump you will need a few items.

  • Paper or a notebook
  • 2 different color writing utensil
  • 15-25 minutes

At the most basic definition a brain dump is writing everything you are thinking about on paper. And I mean everything. The point is not to judge ourselves or filter while we write, but to just get it all out. Essentially dumping all your thoughts on paper. Take 10-15 minutes to write it all out.

Once you are done writing out all of your thoughts review your list. Using a different color writing utensil write what you can do about the thought. Take 5-10 minutes to write out your action for each item.

An Example is I am worried about finances. The action: I can plan ahead by writing my budget, I can refrain from buying things, and I can change my attitude. 
Sometimes the thought we have just needs a change of attitude and sometimes the thought needs a whole action plan such as asking for help, planning your day, or creating a budget.

You will most likely write in short hand as we rarely think in full sentences. As a reminder don’t judge your thoughts or revise. You will not be sharing your paper with anyone else.

Through this practice you will begin to listen to yourself and get to know yourself better. At times when we review our thoughts you may realize you are coming from a skewed perspective. Try to be more open to each item by thinking of yourself as a third party. Reviewing your thought from an outside perspective helps you be more understanding and reminds you to treat yourself with kindness and forgiveness instead of a place of judgement.

I encourage you to do a brain dump and see what you are thinking about. Every time you feel overwhelmed, frustrated, or mentally cluttered do a brain dump. I hope you find this helpful and that you get some benefit out of the practice.

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