Brain Dump Journal Technique | How to clear your mind and improve your self care

Got something (or somethings) on your mind that you are trying to work through but not sure where to start? Let me introduce you to one of my favorite journaling techniques known as "brain dumping". It's a style that I've practiced most of my journaling years, though admittedly, I only recently learned that this is the technical journaling term for this method.

The Brain Dump journal template designed for reMarkable 2 and other digital devices

What are the benefits of Brain Dumping?

I will start by saying that I am not a psychologist and I don't play one on television, but I have been personally found a number of health benefits such as finding clarity or feeling the release of stress. After brain dumping, I genuinely feel better, more relaxed, less on edge, and less like I am forgetting something or not understanding something.

So, What is Brain Dumping?

Miriam Webster defines Brain Dumping as "the act or an instance of comprehensively and uncritically expressing and recording ones thoughts and ideas (as on a particular topic)."

In plain terms, Brain Dumping is a form of free writing, where you literally sit with a piece of paper (or in my case, my reMarkable 2 tablet) and you just write out everything on your mind. You write without worrying about grammar, spelling, or sentence structure. You just write until you are done.

Is there a right way to Brain Dump?

I think it is important to mention that there is no right or wrong way to brain dump - whether you are writing in one large run-on sentence, writing a letter to yourself or another person, creating one long list, or however else you feel comfortable. The point truly is to get everything out of your head so that you can refocus your mind and energy where it really matters most.

When I was young, I used this form of free writing to get out all of the emotions I was struggling with. I still use this method today when I am trying to work through my own patterns and behaviors. I also use this at times when I am trying to focus at work and can't figure out what my focal point should be. The exercise of sitting down and writing out a list of everything I need to do is extremely satisfying to me because it gives me a basis for a plan of action. It allows me to look at that list and prioritize what needs to be done and by when. Lastly, it provides me with clarity and purpose. Because, lets face it, we all get inundated with tasks and things to do and something everything feels monumental and important, when it may not be.

Tools you need to start using the Brain Dump journal technique

The great thing about brain dumping is that you don't need fancy, sophisticated books or computer software. You can accomplish this task with a blank sheet of paper and a pen or a pencil. Heck, you could even use posted notes if you wanted too. Some people prefer to keep their thoughts organized in actual notebooks, and some prefer to type it out in a Word Doc. There are a million ways to accomplish this style of journaling.

How do you get started learning to Brain Dump?

To some folks, this may seem like a great idea, but they may be asking themselves "Where do I start??" Well, if you're creating a list, I would recommend starting with the first item that pops into your mind and go from there, writing as fast as you can without thinking about order. Meaning - don't put a lot of effort into trying to group your list or prioritize tasks right now. You write as fast as you can without really thinking about what you are writing. The end goal is that you will have released everything clouding your brain that you have to get done (or think that you need to get done anyways). Once you are completed, then you can go back, organize, and prioritize.

It's the same concept if you are just writing to write. I've often found it helpful to start with a prompt or even start it as I am writing a letter to myself or some unknown, unidentified third party. I've generally found that if something is bothering me, I start at the surface of the problem and work my way in until I get that "ah ha" moment. Sometimes it takes 15-30 minutes, and sometimes it takes longer.

So, now you know what Brain Dumping is...

Give it a try! It might be a little awkward at first, but over time it will get easier and better. 

Need a tool to help you get started? Try our Brain Dump Journal Template, available on Etsy.