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Do you ever find it hard to focus or sleep?

Ever feel like you’re constantly bombarded with new thoughts, ideas, and things you need to do?

If that’s a yes, it’s time for a brain dump.

Brain dump template (free printables)

Brain Dump Worksheet PDF

Brain Dump Template PDF

Brain Dump Worksheet PDF

Brain Dump Template PDF

There are 4 separate brain dump printables to choose from.

The first 2 versions were designed specifically for busy moms. As a busy mom myself, these are the 4 main categories I tend to use:

  • Kids
  • Home
  • Work
  • and ME (you)

If these don’t work for you or you want to do a brain dump with different categories or prompts, there are 2 blank versions also.

All printable templates also have a section at the bottom where you can write down your top 3 priorities (your top tasks to focus on first).

What does “brain dump” mean?

Simply put, the brain dumping technique is where you list out everything that’s on your mind.

A routine brain dump can be so incredibly helpful for those times you find yourself overwhelmed with all the random thoughts and ideas swirling around in your head.

I’ve found that it’s nearly impossible to give your full attention to a task when you have a ton of things on your mind that you can’t stop thinking about.

brain dump template

How often should I do a brain dump?

If you’re wondering how often you should do a brain dump, there’s no right or wrong answer.

Some people like to daily brain dumps every morning. Others prefer a nightly brain dump.

Personally, I will do a brain dump any time I’m feeling overwhelmed— Night or day.

If you’re finding it hard to sleep at night or feel as though you are lacking clarity, I’d say it’s time to print a brain dump template and start writing.

How do you write a brain dump?

Like I said, a brain dump is where you get all the random thoughts out of your head and on paper.

So, the first step is to list everything that’s on your mind.

And I mean everything including the things you MUST do, should do, might do, want to do, and any new ideas you can’t stop thinking about.

If you need to make your child a dentist appointment, write it down. Pay a bill? Prep some meals for the week?

Write it ALL down on a piece of paper or your brain dump template!

It’s completely okay to write down things you know you can’t do in one day. The point of a brain dump is to declutter your mind.

A clear mind makes it much easier for you to focus on your priorities.

Speaking of priorities– that is step 2.

Once I’ve listed everything I can think of, I like to choose 3 main things to focus on first. The rest gets saved for later.


I hope this has shown you how easy it is to do a brain dump!

Have you tried this technique yourself? I’d love to hear your thoughts.

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