From Overwhelmed to Organized: The Power of the Brain Dump Exercise

How many times have you caught yourself saying, “I’ll do this…when”?

• I’ll start my business when the kids are older.

• I’ll start working out when I finally get a gym membership.

• I’ll focus on my big dream when my calendar magically clears up.

The truth? The “when” rarely comes. Before we know it, five years have passed, and the dream still sits untouched.

I’ve done this so many times myself (believe me, I still catch myself doing it!). But here’s what I’ve learned: managing time isn’t about waiting for the perfect moment—it’s about creating simple, consistent habits that move you forward now.

One of the habits that completely changed my productivity is what I learned from Mel Robbins and it's call the Brain Dump Exercise.

What’s a Brain Dump?

It’s exactly what it sounds like. You take every single thought in your head—big or small—and put it onto paper (or your phone, or wherever you like to organize). I started by doing this once a month, then weekly, and now I do it daily (sometimes multiple times).

Instead of carrying around mental clutter—like:

• Did I order toilet paper?

• What’s the kids’ schedule this week?

• What’s our next marketing push for the business?

• When will I have time to dream about my next big idea?

—I get it out of my head and onto the page.

How It Works

1. Dump it all out.
   Write down everything swirling in your brain—personal tasks, business to-dos, big goals, little reminders.

2. Sort into categories.
   Over time, I began grouping things into categories like:

   • Business

   • Personal

   • Growth

   • Projects

3. Pick your ONE thing.
   For each category, I highlight the one most important task that moves me forward that day. Some days, there’s more than one “must-do,” but the goal is to keep it realistic.

4. Anchor it in purpose.
   At the top of my brain dump, I write my purpose. This helps me filter what matters most and keeps me from spending all day checking off “urgent” but unimportant tasks.

5. Add your boundaries.
   I also include reminders like “date night once a month” or “intentional time with the kids.” That way, the most important things don’t get lost in the shuffle.

Why It Works

At the end of the day, I don’t have to wonder, “What did I even accomplish?” Instead, I can point to real progress in each area of life.

The brain dump isn’t just a tool—it’s a habit. It’s simple, but it’s been a game changer in how I manage my time, my priorities, and even my peace of mind.

God doesn’t ask us to wait until life is perfect. He calls us to trust Him and start moving now. The brain dump helps me do exactly that.

Need help getting this started? Reach out to [email protected]