When your brain is trying to remember everything, it’s almost impossible to think clearly.
Have you ever noticed that your brain seems to get the busiest at the absolute worst times?
You’re trying to fall asleep…
and suddenly you remember you need to schedule a dentist appointment.
Then your brain reminds you that you’re almost out of dog food.
Then it wonders if you offended someone three days ago.
Now you’re thinking about that weird pain in your shoulder.
Oh yeah… you most definitely offended someone three days ago…
Oh—and don’t forget you were supposed to buy milk.
Somehow you’ve gone from “I’m going to bed” to mentally managing seventeen different parts of your life.
Sound familiar?
The problem isn’t always that you have too much going on.
Sometimes it’s that your brain has become convinced it’s responsible for remembering everything.
And when it believes that…
it refuses to let go.
That’s where the Brain Dump Method comes in.
Why Your Brain Keeps Repeating the Same Thoughts
Have you ever had a song get stuck in your head?
No matter what you do, your brain keeps replaying it.
Thoughts can work the same way.
Especially unfinished ones.
When your brain thinks something is important, it keeps bringing it back to your attention.
It’s not really trying to annoy you. Actually, it’s trying to help.
It’s saying,
“Don’t forget this.”
“This matters.”
“Keep thinking about it until we solve it.”
The problem is…
not everything needs to be solved right now.
Some things simply need a place to live besides your head.
What Is a Brain Dump?
A brain dump is exactly what it sounds like.
You take everything bouncing around in your head…
and dump it somewhere else.
That’s it.
No organizing.
No fixing.
And definitely no judging.
Just emptying your mental pockets.
Think of it like unloading groceries from your arms.
You can’t decide where everything belongs while you’re still trying to carry every bag.
First…
set them down.
Then figure out where they go.
What Goes on the List?
Short answer?
Everything.
Seriously.
Your brain doesn’t separate “important” thoughts from random ones.
So don’t try to either.
Your list might look something like this:
- Call the dentist.
- Buy bananas.
- I should rotate the tires.
- Did I upset my sister?
- Weird pain in my shoulder.
- Need more laundry soap.
- Schedule the oil change.
- Pinterest ideas.
- Water the tomatoes.
- I wonder if my boss is mad at me.
- Figure out dinner.
- Why did I say that embarrassing thing in 2017? 😂
If it’s taking up space in your head…
it belongs on the page.
Don’t Organize Yet
This is where most people accidentally turn a five-minute exercise into a forty-five-minute project.
They start color coding.
Making categories.
Rewriting things.
Creating the perfect list.
Don’t.
The goal isn’t to become organized.
The goal is to become lighter.
Messy is perfectly acceptable.
You can organize it later.
Right now, your only job is getting it out of your head.
My motto is, perfectly imperfect.
Now Ask Yourself Three Questions
Once everything is written down, go back through your list and ask yourself:
Can I do something about this today?
If yes…
put it on today’s to-do list.
Does this belong on my calendar?
Maybe it’s an appointment.
A reminder.
Something for next Tuesday.
Move it where it belongs.
Is this something anxiety just wants me to keep thinking about?
This one is important.
Sometimes what’s taking up the most space isn’t a task at all.
It’s a worry.
“What if they misunderstood me?”
“Is something’s wrong?”
“What if I made a mistake?”
Notice the difference.
Those aren’t things to do.
They’re stories your brain is asking you to replay.
Recognizing that difference is incredibly freeing.
My Favorite Way to Do This
You can absolutely do a brain dump on paper.
In a notebook.
On a napkin if you have to.
The important thing isn’t where you do it.
It’s that you do it.
Personally, I use Google Keep because it’s always with me.
If I’m standing in line at Costco and remember something…
I add it.
If I’m walking the dog and get an idea for a Jane cartoon…
I add it.
If I’m lying in bed and suddenly remember I need to email someone…
I add it.
Once it’s written down, my brain usually stops trying so hard to remember it.
That’s the whole goal.
Relief.
Not perfection… perfectly imperfect.
If you’re curious, Google Keep is free to use, and it’s part of the Google ecosystem that I use to keep Brash organized. If you decide you want all of your email, calendar, documents, notes, and files working together in one place, that’s why I eventually switched to 👉 Google Workspace.
H2: Don’t Trust Your Memory More Than Paper
This might sound strange coming from a coach, but…
I don’t try to remember everything anymore.
I don’t want to.
Because every thought I try to keep in my head is one more thing competing for my attention.
Writing things down isn’t admitting your memory is bad.
It’s deciding your attention is too valuable to waste on remembering things that a notebook—or your phone—can remember just as well.
💚 Brash Takeaway
You don’t earn extra points for remembering everything.
In fact, trying to carry it all is one of the fastest ways to feel mentally exhausted.
Write it down.
Trust that you’ll come back to it.
Then let your attention return to the life that’s happening right in front of you.
Stop treating memory like a badge of honor. Protect your attention instead.
Need a little help getting started?
Download my free Brain Dump Worksheet and follow the same process I use whenever my thoughts start piling up.
The Brash Brain Dump Worksheet
⭐ Jane Says…
“Breaking news: My brain has been promoted from ‘thought generator’ to ‘full-time reminder app.’
HR has concerns.” 😂
Read On:
If worrying feels productive:
📖 Read: Why Overthinking Feels Productive
If your thoughts keep snowballing into anxiety spirals:
📖 Read: How to Stop an Anxiety Spiral (Step-by-Step Guide for Overthinkers)
Does your brain always predict the worst:
📖 Read: Why Your Brain Always Jumps to the Worst-Case Scenario
Or schedule a free Clarity Call to see if we’re a good fit.
No pressure. Just a conversation.
