Journal Dumping

Journal Dumping: A Simple Tool for a Clearer Mind

Ever feel like your brain is juggling too many thoughts at once? Is the overwhelming, looming thoughts of grief fogging your brain? That’s where journal dumping comes in—a low-pressure, high-impact habit that anyone can pick up.

If you're someone who thinks journaling is too much work, too hard to start, or even pointless - this might just be the right place for you to start. While it is still journaling, it's a different form of processing that might be worth a try for you.

Journal dumping (may also be called a brain dump) is the practice of writing down everything on your mind without filtering, editing, or organizing. You can jot it down in a notebook, a notes app, or even on a napkin or random scrap—what matters is getting your thoughts out of your head and onto paper.

It’s not about perfect prose, organization, or deep introspection. It’s about clearing mental clutter. You might end up with a list of to-dos, worries, random ideas, and half-formed plans—and that’s the point. Once it’s all out, you can breathe easier, reflect more clearly, and even spot patterns you didn’t realize were there.

It's important to give yourself freedom to write what comes to mind. An example might look like this:

Have to give the dog a bath. What will I cook for dinner, I think there is chicken breast in the freezer. Did I water my plant before I left work Friday? I wish I could call my mom. Do I have an appointment today, or is it tomorrow? Haircut. Grocery shop. I wish I was off tomorrow, I have so much to get done. Will the timer go off soon?? I have to remember to switch the laundry to the dryer.

It's okay if you jump from topic to topic, with no sense of organization. If you prefer a more organized list, you can take another few minutes after the brain dump timer goes off to sort it into a 'neater' list. The goal is to get all of the thoughts out first, and then sort them if needed to refocus your time and mental energy.

Try it when you're feeling overwhelmed, stuck, or just need to reset. This could even be added to a morning or night routine, to shape your day. It can be a great way to start the day with a clear mind, or end the day and have more space in your mind for sleep and rest.

Set a timer for 5–10 minutes and let it all pour out. No judgment. No pressure.

Sometimes, the fastest way to feel lighter is just to write it all down. As you give yourself this space, remember your grief is not forgotten.

Read More Here