As a women with ADHD you probably feel like you’ve got a million thoughts, ideas and reminders running through your head? Like the endless list of to do streaming through your brain is driving you crazy? Like there’s just not enough hours in the day to get everything done. Me too! When you’re pursuing big goals in life, it’s easy for mental clutter to accumulate and interfere with your productivity and happiness And in today’s modern world, there are more distractions than ever. It’s no wonder so many of us are longing for a more peaceful and simpler life Fortunately, there’s a simple solution to declutter your overwhelmed mind so you can be more productive and efficient. It’s called an ADHD brain dump. I didn’t even realize there was a name for it, it was just something I did whenever I felt stressed out and had a lot going on, especially as I attended graduate school. If you’ve been having anxiety or feeling stressed out due to the crazy amount of things on your mind, give the ADHD brain dump a try – it’s one of the best self-care ideas for stress relief
What is an ADHD Brain Dump?
An ADHD “Brain dump” is a phrase used to describe the process of transferring information from your brain to another medium. You could write the contents down on paper, type them into your computer or speak them into an audio recording… whatever works for you.
The point is to get it all out so you can see what you’re working with. From there, you can prioritize, set goals, and get direction for your personal development plan. Being mentally organized in this way makes you more productive and helps to reduce stress and anxiety. For me, writing things down works best. It just feels more cathartic when I put pen to paper.
As I mentioned earlier, there are many ways to do a brain dump. Some people like to do it in their bullet journals, others like to type it into an app – you should do whatever works best for you! I like to follow this simple three-step process:
Step 1 Brain Dump Free-Write
-First, write everything
-Everything that’s on your mind. All the things you have to do and all the things you think you should do.
-It’s best not to censor it too much at this stage. Just write it down however it comes out – you can go back and edit it later.
-So, use this as your opportunity to address whatever’s on your mind. Whatever’s been bugging you or stressing you out – get it out in the open.
-The concept/strategy behind the brain dump also applies to organizing your closet, cleaning out the fridge, decluttering the garage, etc. – just get everything out in the open so you can see what’s there.
-Then, you can assign each “thing” to a category and decide what to do with it.
Example of a Brain Dump Free-Write: “Organize office, declutter closet, write blog post, research ideas for next blog post, send thank you card, call about house, networking- reach out to other bloggers, comment on blogs, Facebook groups, create pins, doctor’s appointment, exercise & meditate more, vet appointment, library books …”
Step 2. Organize Everything into Categories
-Next, organize everything into categories and give each category a color. Get Creative The types of categories you’ll have depends on your list from the brain dump free-write. Some examples of categories are:
-Errands
-Goals
-Health
-Responsibilities/Commitments (ex: family, pets, friends, birthdays, weddings, hobbies, special occasions)
-Home Organizing (clean, repair, declutter, decorate)
-Appointments
-Thoughts
-Work
So, you could make “Errands” yellow, “Goals” blue, “Health” green, and so on.
*Brain Dump Ideas: Two Categories I Like to Include*
-In Getting Things Done: The Art of Stress-Free Productivity, productivity consultant David Allen recommends doing things that take less than two minutes right away.
-In the Atomic Habits, James Clear shares his two-minute rule for procrastination – scale any new habit down to the two-minute version to start.
-So, one category I like to include in my brain dump is “Two-Minute Tasks”. If something’s only going to take two minutes, you might as well get it done so you don’t have to worry about it anymore and it’s completely off your plate.
-Another category I include in my brain dump is“Procrastination Station”. Here is where you write down anything you’ve been putting off, anything that seems like it never gets done.
-Is there something you’ve been meaning to do? Someone you’ve been meaning to reach out to?
-This is a good opportunity to get to the root of your procrastination by asking, why you haven’t done that thing yet or if you even need to. If you’re not sure, consider the following:
-Is fear holding you back?
-What would you do if you knew you couldn’t fail?
-What does a life you love look like?
-Are you harboring any limiting beliefs?
-How high is your self-esteem?
-Are there any road blocks (toxic people, financial, physical, logistical ?
-Is it time to step away from social media/
What would need to happen in order for you to accomplish it?
Step 3. Clean Up Your List
-Finally, clean up your list so you can focus on what you’ve got to get done.
-Notice which things are out of your control –cross them off. There’s literally nothing you can do about them.
-Also, cross off all the two-minute tasks as you complete them. Not only do these “small wins” clear up mental energy, they also boost your motivation to go after the bigger tasks.
-Next, cross off things that you feel need no further action/attention. Sometimes, just writing things down is enough to make you feel better about them.
-Now, you should be left with a list of things that you can prioritize and tackle one at a time instead of being very overwhelmed that you can’t focus on one thing without thinking of ten more!
FREE PRINTABLE BRAIN DUMP TEMPLATES
I’m so excited to share these free printable brain dump worksheets with you! DOWNLOADD –ADHDBRAINDUMPFREEWRITETEMPLATE FREEADHDBRAINDUMPTEMPLATE1
There is a lined brain dump worksheets so you don’t have to buy a new journal (if you don’t want to) and a page to organize your thoughts on with categories for errands, housework, appointments, & family/kids. I have also provided you with a blank template so you can add your own categories.
You now have the power to implement habits and systems to prevent yourself from getting burned out in the future. If you would like to know more about how to actually implement habits and systems, sign up for a No Obligation Free Coaching Session with me by going to www.neverdefeatedcoaching.net/discoverysession