Mindful mental declutter: Why and how to brain dump
Hey there, fellow busy brains! Ever feel like your mind is a never-ending jumble of thoughts and to-dos? You're not alone. With research suggesting we churn through 6000 thoughts and a whopping 35,000 decisions buzzing around in our heads daily, it's no wonder our minds can feel a bit like a cluttered attic.
Mindfulness guru and author Luke McLeod, the brains behind Soul Alive: The Mindful Life app, sheds light on why our minds sometimes resemble a messy desk. "Our brains love ticking things off their list—getting stuff done," he says. When we ignore or put off dealing with something important, our brain goes into overdrive, bombarding us with reminders and causing stress and anxiety in the process.
However, according to experts, engaging in a practice known as "brain dumping" can be helpful.
What is brain dumping?
Basically, it's like taking all the stuff crowding your mind and dumping it onto paper. You jot down everything buzzing around in your head—your worries, tasks, random thoughts—without filtering or judging.
Most folks do brain dumps either in the morning to clear their head for the day or at night to unwind before sleeping.
According to psychologists, brain dumping can help folks dealing with anxiety, racing thoughts, or just those who tend to overthink stuff. It's a bit like hitting the reset button for your brain.
A 2022 review published in Family Medicine and Community Health discovered some cool mental health wins for people who journaled. Turns out, those who wrote in journals saw a slight 5% dip in their mental health scores compared to non-journalers.
Brain dumping is like journaling, but turbocharged. Instead of pondering over one thing, you spew out everything on your mind in a quickfire session, usually lasting about 5 or 10 minutes.
What goes into your brain dump?
Think of brain dumping like a verbal vomit—yeah, it's that raw and unfiltered.
Here's a sneak peek at what you can splash onto the page:
🤷🏽♀️ Your raw thoughts on any topic.
💭 Whatever's bugging you, big or small.
🖊️ Scribbles of your own poems or favourite lyrics that speak to your soul.
📁 Updates on work, side hustles, or any projects.
📅 Your daily, weekly, or monthly to-dos and the goals you're chasing.
📆 The looming deadlines that make you break into a cold sweat.
🛒 Your grocery list—because you've got to eat, right?
🫧 The chores you've been avoiding like the plague.
🌜 Recurring dreams that keep popping up in your sleep.
😺 Random musings on anything and everything—from art to the weather to that weird thing your neighbour's cat did.
🤨 Literally, anything that crosses your mind—no filter required.
A study by Profs Baumeister and Masicampo from Wake Forest University found that simply making a plan to tackle those looming tasks can help ease the distracting anxiety they bring.
How to do a brain dump
Tip #1: Go old school with pen and paper
Skip the tech and grab a trusty pen and paper. According to experts, there's something special about physically jotting things down that can even boost your memory.
Tip #2: Embrace the awkwardness
Starting might feel weird, especially if you're overthinking or anxious. But simply diving in, even if it's with a note like 'Start writing, dammit!' to kick things off might be a good start.
Tip #3: Let it flow, no judgment
There's no right or wrong here. Simply let your thoughts spill out onto the page without trying to organise them too much. It's all about that raw, unfiltered 'brain dump'.
Tip #4: Reflect on what you've dumped
Read over what you've written and figure out if you can take action on any of it. This little exercise can help you decide what's worth stressing over and what you can let slide. Plus, doing it before bed might even help you catch some z's.
Tip #5: Keep tools by your bedside
Can't shut off your brain at night? Experts suggest keeping pen and paper close by. That way, you can jot down any late-night worries and give your brain the green light to forget about them until morning.