The brain dump: how to clear your head and focus

When everything is in your head, nothing gets done. The working memory is overloaded, and every task competes for the same small space. A brain dump is the fix: a page where you write down everything that's on your mind, so it stops taking up headspace.

How to do a brain dump

• At the start of the day, write down everything on your mind — tasks, worries, ideas, things to remember.
• Don't organise it yet. The point is to get it out, not to sort it.
• Then pick the one or two things that actually matter and put them in a time block.
• The rest can wait. It's on the page now, so it's not lost.

Why it helps with ADHD

ADHD often means a working memory that's easily overloaded. A brain dump clears the space, so you can focus on one thing without the other ten buzzing in the background.

The ADHD planner includes a brain-dump page you can print and use every day.