Why You Should Start Your Day With a “Brain Dump”

What is your first thought after turning off your alarm clock in the morning? If you’re like most people, a list of tasks for the day floods your mind as soon as you get out of bed. This rush of to-do’s can be overwhelming, especially if you have a lot on your plate for the day. Next time, try starting your morning with a “brain dump” where you write out these to-dos in a list before you even get dressed. The term was coined in the 1980s but didn’t gain traction in psychology until recent years. Read on to learn more about brain dumping and how to incorporate the habit into your everyday life.

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What Is a Brain Dump?

A brain dump is when you briefly record your thoughts and ideas in one place, relieving the burden of mental notes and checklists. You can write anything down during a brain dump (worries, goals, emotions, etc.), but one of the most popular forms focuses on productivity. This includes work deadlines, personal tasks, appointments, and other time-sensitive items. You can jot these things down in a notebook, or if you prefer digital resources, add them to a note on your phone or computer. There are no hard and fast rules to brain dumping, and the how isn’t nearly as important as the why. 

Benefits of Brain Dumping

Brain dumpers — and even some psychologists and behavioral researchers — swear by this habit. Not only will it help you remember your to-dos, but it can also improve focus while reducing distractions and stress. In one 2021 study, a class was split into two groups. The treatment group took part in brain dumping while studying for exams, and the control group did not brain dump. Results revealed that the treatment group had a higher cognitive load than the control group. The students that brain dumped were able to process and remember more information and the control group was more likely to feel overloaded while studying.

Brain Dumping vs. Journaling

The main difference between brain dumping and journaling is time. As suggested by the definition of dump, “to get rid of (something or someone) in an abrupt and often casual or careless way,” this process should take only five to 10 minutes at most. The goal is not to disrupt or lengthen your morning routine but to improve it. Brain dumping should be done as early as possible because the goal is to declutter your mind before you start your day. It is a quick-and-dirty form of journalism that, ironically, gives you a clean slate.

Organizing a Brain Dump

Your first brain dump will probably look like one long list. This can be confusing because the urgency of each item will be different, and you’ll have to keep running through your list to see what needs to be done next. Instead, try to organize your items by importance. This can be as simple as listing the most urgent things first. Some brain dumpers get really involved and use in-depth organizational methods. You can even create two lists: one for that day and one for the upcoming week or month. The long-term list allows you to add and remove tasks as they pop up. There is no right or wrong way to brain dump — use the method that makes the most sense to you. 

Technophiles might opt to use a digital task manager. The app store has endless options, but a few highly rated and cost-free programs include TickTick, Google Tasks, Todoist, and Microsoft To Do. If you prefer a more hands-on approach, a color-coded bullet journal might be for you. This method allows your creativity to flow while you design customizable, hand-written pages for your tasks, calendars, and other essential items. 

Incorporating Time Management

Now that you have a list of everything you need to accomplish, deciding how to fit everything in is critical. Time management and brain dumping go hand in hand. One technique that works well with a daily brain dump is the Ivy Lee method. This involves planning six daily tasks to complete and performing them in order of importance, starting the next task when the previous one is finished. Any unfinished tasks are moved to the next day. This can be beneficial if your brain dump list is overflowing, giving you a feasible, short-term goal to work toward. This method has increased productivity, making your brain dump more effective.

Brain Dumping at Night

Some people benefit more from brain dumping before bed or even brain dumping twice a day. Adding new tasks that pop up during the day to your brain dump list at night can help clear your mind before you fall asleep. In a 2018 study, participants who wrote down detailed to-do lists for a few minutes before bed fell asleep faster than participants who wrote down activities that they already completed that day. If you have trouble falling asleep, this could be a healthy new habit to incorporate into your evening routine.

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