1. Home

  2. Habit Directory

  3. Brain Dump
Brain Dump

Brain Dump

Discover More Habits
Brain Dump infographic
Pencil icon


The brain dump is a way to release stress and excess information in your mind. It is a quick technique that uses writing and may help counteract the disadvantages of having a busy life with little free time.

Finger up icon

Possible Benefits

  • May decrease stress
  • May improve focus 
  • May boost your productivity
  • May improve mood
  • May reduce anxiety 
  • May decrease muscular tension 
Gear icon

Required Equipment

Paper and pencil. You can get a journal to do this regularly.

Question mark icon

How to Do It

You can practice this habit in two basic ways:

  1. List and prioritize your short-term tasks. When you feel overwhelmed by your tasks, take paper and pencil and write down your most important and urgent tasks you have. Then prioritize them and create a quick schedule to start completing them.
  2. Release tension and information overload. When you feel stressed, take a pencil and paper and write down EVERYTHING you are thinking and feeling. It doesn't matter if it's just a few ideas. This will refresh your brain.
Gear icon

Why it works

  • According to a study by the University of Minnesota, it takes about 23 minutes to restore focus after a distraction. By releasing the excess information in your mind, focus is much more effective.
  • The mind has limited resources. When there is too much information, the level of stress and anxiety increases. This negatively affects productivity.
  • When anxiety is sustained, it generates physiological changes such as muscle tension, increased heart rate and temperature changes. If you manage to prioritize your tasks and/or decrease the level of information in your mind, these changes in the body are diminished.
Clock icon

Time Commitment

5-15 minutes 

Calendar icon

Suggested Frequency

Whenever you feel stressed and anxious 

At least twice a week

Clock icon

Time of Day


Warning icon

Possible Side Effects

None known.

Notes icon


  • Do this until you feel there is nothing more to write about.
  • Do it anytime, anywhere. 
  • You can condition your mind to avoid information overload. 
  • Be as descriptive as possible when you write down what you feel and think. 
  • Use a journal to keep track and see if there is a pattern to what you are stressed about. 
Sources list icon

Supporting Studies and Articles

Expand Collapse
  1. Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. https://www.sciencedirect.com/science/article/abs/pii/S0749597809000399 
  2. How To Declutter Your Mind: 10 Practical Tips You'll Actually Want To Try. https://www.forbes.com/sites/nomanazish/2017/11/19/how-to-declutter-your-mind-10-practical-tips-youll-actually-want-to-try/#620aaf6424f1
  3. Restoring Attention Networks. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6430178/ 
  4. How Concentration Shields Against Distraction. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4536538/ 
  5. Effects of distraction on memory and cognition: a commentary. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4114291/ 
  6. (Indoor) isolation, stress and physical inactivity: vicious circles accelerated by Covid‐19? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7267366/ 
  7. Relaxation Techniques. https://www.ncbi.nlm.nih.gov/books/NBK513238/ 
  8. Declutter Your Mind: How to Stop Worrying, Relieve Anxiety, and Eliminate Negative Thinking. https://www.amazon.com/-/es/S-J-Scott-ebook/dp/B01KU04K5A
Category icon


 Happiness  Stress  Productivity  Focus  Memory  Motivation
Discover More Habits

More Habits

Rate Habit

Brain Dump

Contact us





Thank you

Thank you for your message. It has been sent.