🪷 Wellbeing
✦
21 oct. 2024
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6 min read
Do you ever find yourself unable to stop thinking the moment you get into bed? Tasks left undone, anxious thoughts racing through your mind? After a rough day or a stressful period, does it sometimes take hours to unwind? If this sounds familiar, you’re far from alone.
I used to struggle with this, too. But I found that a simple notebook and pencil can make all the difference. Let me show you how this easy practice helped me go to bed earlier, stop using my phone to escape my thoughts, and wake up feeling refreshed.
The Brain Dump Technique
What is a brain dump? It’s as simple as grabbing a piece of paper and unloading all the thoughts, to-dos, and worries that are clogging up your mind.
The goal? Lighten the mental load. Once everything is written down, you can stop stressing about that task for tomorrow or revisiting that anxious thought. Instead, you acknowledge it, take a moment to reflect on it, maybe even jot down some insights, and then… let it go.
The real secret to a brain dump is in the “dump” part—jot everything down without judgment. The purpose is to empty your mind, so keep writing until you reach that “clear” headspace once again.
Does Brain Dumping Actually Work?
Yes, according to science! Writing down your thoughts can actually reduce anxiety, improve sleep, and even boost cognitive abilities.
Cognitive psychology studies reveal that jotting down thoughts cuts down on mental clutter, enhancing memory and concentration. Why? Because writing engages your brain differently than simply thinking or talking. It helps you make sense of and organize all the ideas floating around in your head.
In fact, one study found that students who wrote down their anxious thoughts before an exam scored higher than those who didn’t.
And let’s not forget the sleep benefits. Brain dumping before bed can calm your mind, helping you fall asleep faster. Over time, this simple habit could save you hours of sleep.
How to Practice Brain Dumping
There are no strict rules, but here are a few tips:
📒 Grab a Pen and Some Paper
Nothing beats doing a brain dump with paper and pencil. Sure, I could use the Notes app on my phone, or maybe add tasks to Notion to save time, right? But a brain dump isn’t about being productive—it’s about unloading that mental clutter, free from filters or judgment. That’s why a blank page is perfect.
We already spend so much time in front of screens. Brain dumping is a fantastic way to unplug and add a screen-free activity to your day. Bonus tip? Keep a notebook by your bedside to make it a regular habit.
🖋️ Just Start Writing
Don’t overthink it—let your thoughts flow freely. In the beginning, set a timer for 5-10 minutes to give yourself enough time to get into it.
📦 Sort Through Your Dump
I like to divide my page into four sections: tasks, worries, random thoughts, and gratitude. This makes it easier to reflect later and keeps things balanced.
☀️ Focus on the Positives, Too
When you start a brain dump, it’s easy to spiral into a never-ending list of negative thoughts. That’s often where our minds go, keeping us up at night. But don’t forget to pause and reflect on the positives too. What went well today? What are you grateful for? You could also note things you’re looking forward to.
I’m currently reading Tim Ferriss' book *Tribe of Mentors*, where he interviews dozens of people who have “made it” in their field. I’ve noticed that many of them practice daily gratitude. Could this habit be a stepping stone to your own success? At the very least, it’ll help you fall asleep more peacefully and wake up feeling lighter.
“You radiate and generate more goodness for yourself when you’re aware of all you have and not focusing on your have-nots.” — Oprah Winfrey
✅ Handle Tasks Properly
Add a timeline—are they for tomorrow, the weekend, or next month? Remind yourself, “These are noted; I’ll tackle them in due time,” and let them go.
😖 Handle Worries Properly
For worries, try putting them in perspective: what’s the worst that could happen? What’s the best? What steps can you take?
Renowned gymnast Simone Biles uses a worry journal to navigate the intense anxiety of her highly competitive career. She sets aside a dedicated hour each day to release her worries, allowing herself to fully experience and process her emotions in the present moment.
By the end of your brain-dumping session, you’ll feel a calming lightness as your mental clutter fades away. Imagine this as a Marie Kondo exercise for your mind. What remains should bring a sense of peace—and maybe even a spark of joy.
🔎 Revisit Your Brain Dump the Next Day
Feeling lighter is great, but a brain dump is also about making tangible progress—transforming thoughts into actions. The key to that progress? Revisiting your brain dump with a clear head.
Personally, I do this every morning with a cup of tea in hand. Reviewing my brain dump gives me the opportunity to plan the tasks I have listed using my favorite personal and professional tools (yes, it's Notion time—no rush was needed). Plus, it helps identify patterns and recurring anxious thoughts. This awareness can encourage you to dive deeper into certain areas and take action toward feeling better.
Why Using Social Media to Escape Your Thoughts Is a Bad Idea?
If you’re prone to anxiety, it’s easy to let thoughts overwhelm you before bed. These days, it’s even easier to grab your phone and scroll through TikTok, Instagram, or YouTube. The goal? To occupy your brain, bombarding it with content until it’s too tired to think, hoping you’ll fall asleep after the thousandth video. Ta-da—no more anxious thoughts! Sounds magical, right? Not quite…
If this sounds familiar, you’re not alone. Using screens as a pre-sleep escape has become common, but it doesn’t solve anything—in fact, it makes things worse.
Escaping through social media often means going to sleep much later (leading to poor sleep) and bombarding your brain with information (leaving it no time to rest). You’ll likely wake up tired, both physically and mentally, and your worries? Still there, waiting for you.
How to Replace Doomscrolling with Brain Dumping
As mentioned in section 3, keeping a notebook and pen by your bed is a great way to make brain dumping a habit.
However, if you’re used to scrolling before bed, I would recommend using an app blocker. You can download Jomo, the best blocker on the market available for free on iPhone, iPad, and Mac.
🌙 Blocking Specific Apps at Bedtime and Overnight
Once you’ve downloaded the app, it’s simple to set it up to block distractions at night with timed sessions.
Open Jomo and go to the Rules tab.
Tap + > Recurring Session.
Choose the apps and websites you want to block (social media, anything but essentials—it’s up to you).
In the Timing section, adjust the hours to match your sleep schedule.
Start slow; try setting this session for three days a week initially. This helps prevent frustration and makes it more likely you’ll stick with the habit in the long run.
🔄 Blocking Everything but Essential Apps Until You Complete Your Brain Dump
With Jomo, you can easily block certain apps until you complete an action like… doing your brain dump!
Open Jomo and go to the Rules tab.
Tap + > Action > Habit > Add my own habit.
Change the title to something like “Brain Dump”
Select the apps and websites to block (social media or other non-essentials).
In the Timing section, set the time slot that suits you. The selected apps will remain blocked during this period until you mark your task as complete in Jomo.
Brain dumping is a simple yet powerful technique to clear your mind, reduce anxiety, and improve sleep. By replacing harmful habits like late-night scrolling with this mindful practice, you can start each day with renewed focus and energy. Give it a try tonight – your future self will thank you.
