Your ADHD brain is running 47 browser tabs. Some are playing music. Some are loading. Some crashed three days ago but are still taking up memory. And you’re wondering why you can’t focus on the one tab that matters.
A brain dump is the equivalent of closing all those tabs, saving the important ones, and starting fresh. It’s the single most effective technique for ADHD overwhelm — and it takes less than 10 minutes.
This step-by-step guide will show you exactly how to do a brain dump, when to do it, and how to turn the chaos on paper into an actionable plan.
What Is a Brain Dump?
A brain dump is the practice of writing down everything in your head — tasks, worries, ideas, appointments, random thoughts, feelings — without filtering, organizing, or judging.
It’s not journaling (there’s no narrative). It’s not a to-do list (there’s no priority). It’s a raw, unstructured export of your mental RAM onto paper or screen.
Why It Works for ADHD
ADHD brains have limited working memory but unlimited thought generation. You’re constantly producing ideas, reminders, and worries, but your brain can only hold 2-3 of them at a time. The rest create background anxiety — that vague feeling of “I’m forgetting something important.”
A brain dump works because it:
- Reduces cognitive load — Every item written down is one less thing your brain tries to hold
- Makes the invisible visible — You can’t manage what you can’t see
- Breaks the overwhelm cycle — A page of 30 items feels more manageable than a cloud of “everything”
- Creates a starting point — Once it’s on paper, you can sort, prioritize, and act
The ADHD Brain Dump: Step by Step
What You Need
- Paper (unlined works best — removes the pressure to be neat) OR a digital tool
- Pen (your favorite one — remove friction)
- Timer — Set for 10 minutes
- A quiet-ish spot for 10 minutes
If you use Notion, our ADHD Notion template includes a dedicated Brain Dump database that makes this digital.
Step 1: Set the Timer (10 Minutes)
Setting a timer is critical for ADHD. Without it, you’ll either rush through in 2 minutes (not enough) or spiral into a 45-minute anxiety session (too much). Ten minutes is the sweet spot.
Start the timer. This is now protected brain dump time.
Step 2: Write Everything — Literally Everything
Start writing. No order. No categories. No complete sentences required. Just get it out.
Here’s what a real brain dump looks like:
- call dentist
- that project deadline friday
- did I reply to Sarah?
- groceries — need milk, eggs
- feel anxious about presentation
- idea: start a newsletter
- return Amazon package
- when is mom’s birthday?
- change oil in car
- I should exercise more
- that weird noise the dishwasher makes
- finish report for Mike
- book flights for March
- need new headphones
- why did I say that thing at dinner last week
- water the plants
- research ADHD medication options
- pay electric bill
Notice: tasks, feelings, questions, and random observations are all mixed together. That’s perfect. Don’t sort. Don’t judge. Just dump.
Step 3: Keep Going Until the Timer Ends
Your brain will resist after 3-4 minutes. It’ll say “that’s everything.” It’s lying. Keep your pen moving. Write “I can’t think of anything” if you have to — something will shake loose.
The most important items often surface in minutes 7-10, after the obvious stuff is already out.
Step 4: Take a Breath
Timer’s done. Put the pen down. Take three deep breaths. Notice how your head feels. Most people describe it as “lighter” or “quieter.” That’s cognitive offloading in action.
Step 5: Process — The ADHD-Friendly Sort
This is where brain dumps usually fail for ADHD. People dump everything out and then… stare at the chaos. You need a simple processing system.
Go through each item and mark it with ONE of these:
- 🔥 Do — This needs action from me
- 📅 Schedule — This needs to happen at a specific time
- 🗑️ Drop — This doesn’t actually matter (you’ll be surprised how many)
- 📥 Store — Reference info, save in Notion/notes
- 🤔 Decide — Needs more thought before I can categorize it
Step 6: Move Items to Their Homes
- 🔥 Do items → Your daily planner Top 3 (pick the three most important)
- 📅 Schedule items → Your calendar
- 🗑️ Drop items → Cross them out (physically crossing out feels great)
- 📥 Store items → Notion, notes app, or reference file
- 🤔 Decide items → A separate “thinking” list to review during your weekly reset
Step 7: Pick Your Top 3
From all the 🔥 Do items, pick the three that would make today a success. Write them at the top of your planner or pin them in your task manager. Everything else can wait.
This is the bridge between brain dump and action — and it’s where the magic happens.
When to Brain Dump
Daily: Morning Dump (Recommended)
Do a 5-10 minute brain dump every morning as part of your planning routine. This clears overnight thought accumulation and sets up your day. Pair it with your daily planner for maximum effect.
As-Needed: Overwhelm Dump
Feeling paralyzed? Can’t start anything? Stop what you’re doing and brain dump for 5 minutes. This is your emergency overwhelm breaker. It works because it converts the abstract “everything is too much” into a concrete list you can look at.
Weekly: Deep Dump
During your weekly reset, do a more thorough 15-20 minute brain dump that covers all life areas:
- Work/career
- Personal/home
- Relationships
- Health
- Finances
- Goals/dreams
- Worries/anxieties
This catches the slow-drip items that daily dumps miss.
Pre-Sleep: Anxiety Dump
If racing thoughts keep you awake, keep a notepad by your bed. Dump everything your brain is churning on. Tell your brain: “It’s written down. You can stop holding it. We’ll deal with it tomorrow.”
Brain Dump Methods: Paper vs. Digital
Paper Brain Dump
Pros:
- No app to open (zero friction)
- The physical act of writing engages different brain processes
- No digital distractions
- Satisfying to cross things out
Cons:
- Can’t search old brain dumps
- Easy to lose papers
- Harder to process into digital systems
Best for: Morning dumps, overwhelm breaks, pre-sleep dumps
Digital Brain Dump (Notion, Apple Notes, etc.)
Pros:
- Searchable
- Easy to move items into task managers
- Always with you on your phone
- Integrates with other tools
Cons:
- Phone = distraction risk
- Typing feels less “releasing” than writing
- Requires more setup
Best for: Weekly deep dumps, captures on the go
Our Recommendation: Hybrid
Dump on paper (morning and overwhelm). Transfer action items to Notion during evening processing. You get the cognitive benefits of handwriting plus the organizational power of digital.
Advanced Brain Dump Techniques
Themed Brain Dumps
Instead of dumping everything, focus on one area:
- Project brain dump — Everything related to one specific project
- Relationship brain dump — Things you need to say, do, or address with people in your life
- Fear brain dump — Everything you’re anxious about (surprisingly therapeutic)
- Desire brain dump — Everything you want (helps clarify priorities)
The “What’s Actually Bothering Me?” Dump
Sometimes ADHD overwhelm isn’t about tasks — it’s about emotions. When a regular brain dump doesn’t relieve the pressure, try:
- Write “What’s actually bothering me?” at the top
- Dump for 10 minutes
- Look for patterns — is it one big thing hiding behind many small things?
Body-Based Brain Dump
ADHD is a whole-body experience. Before dumping, scan your body:
- Where am I tense?
- Am I hungry, tired, or dehydrated?
- What emotion am I feeling physically?
Write these observations first. Often, physical needs masquerade as mental overwhelm.
Making Brain Dumps a Habit
Anchor It to an Existing Routine
The most reliable way to build a brain dump habit is to attach it to something you already do:
- Make coffee → Brain dump while it brews
- Sit at desk → Brain dump before opening email
- Brush teeth at night → Brain dump before bed
Make Materials Visible
ADHD brains operate on “out of sight, out of mind.” Keep your brain dump notebook open on your desk. Put a pen on top of it. If you use digital, keep the app on your phone’s home screen.
Use a Timer Every Time
Even when you “don’t need it,” set the timer. It creates a ritual your brain recognizes, lowers the activation energy to start, and prevents spiraling.
Forgive Missed Days
You will miss days. Maybe weeks. When you come back, don’t catch up — just dump today. The system works even when used inconsistently, because each dump is independent.
Brain Dump + ADHD Tool Stack
The brain dump is most powerful when connected to your broader productivity system:
- Brain dump → Raw capture (this technique)
- Daily planner → Today’s priorities from the dump
- Notion template → Long-term storage and organization
- Time management tools → Execute what you’ve planned
- Weekly reset → Review and recalibrate
Each piece handles a different executive function gap. Together, they form a complete external brain.
Get the Brain Dump Template
Want a structured brain dump sheet with processing categories built in?
Download the ADHD Brain Dump Template →
Includes:
- Printable brain dump sheets (daily and weekly formats)
- Processing guide card
- Priority matrix template
- Pairs perfectly with our daily planner template
One Last Thing
The brain dump isn’t about being productive. It’s about being free — free from the constant background noise of unprocessed thoughts, unremembered tasks, and unfelt feelings.
Ten minutes. A piece of paper. Everything out of your head.
Try it right now. Set a timer. Start writing.
You’ll feel the difference immediately.