20 Amazing Brain Dump Prompts for Your Next Journaling Session
Do you ever feel like your mind is constantly whirring, jumping from one thought to the next, leaving you feeling frazzled and overwhelmed?
We all have those days where our brain feels like it's overflowing with random ideas, worries, and to-do lists.
That’s where a good ol’ brain dump can be a lifesaver!
It’s a simple but incredibly effective way to clear mental clutter and make space for clarity, focus, and creativity.
In this blog, we’re going to dive deep into the wonderful world of brain dumps—what they are, how they work, and most importantly, I’ll be giving you 20 amazing prompts to use in your next journaling session to help you get everything out of your head and onto paper.
So, grab your journal, and let’s get started!
Also check out: 30 things to write about in your journal
What is a Brain Dump?
Let’s start with the basics: What exactly is a brain dump?
Well, it’s pretty much what it sounds like. A brain dump is when you take all the thoughts, ideas, worries, and to-do lists swirling around in your head and pour them out onto paper.
No structure, no order—just a free flow of everything that’s crowding your mind. Think of it like taking a mental deep breath.
Brain dumps can be done in any format: bullet points, sentences, drawings, or even doodles.
The main point is to give your brain the chance to let go of the clutter that’s taking up valuable space.
How Do Brain Dumps Work?
The beauty of a brain dump is in its simplicity. You don’t need any special skills or fancy equipment. All you need is something to write with and a space to let your thoughts flow.
Here’s how it works: You sit down with your journal or a piece of paper, and you just start writing.
That’s it!
Write down anything and everything that comes to mind—whether it’s a worry about tomorrow’s meeting, an idea for a new project, or even a reminder to pick up milk on the way home.
You’re not trying to be logical or organised here, you’re simply getting everything out of your head.
By offloading all those thoughts, you free up your mental bandwidth. Once it’s all down on paper, you can start to prioritise and organise your thoughts, but the first step is simply to clear the clutter.
The Benefits of a ‘Brain Dump’
Now, you might be wondering—why bother with a brain dump? What’s so great about dumping everything out of your mind?
Well, let me tell you, there are so many benefits.
Relieves stress and anxiety: When you’ve got a million things on your mind, it can feel overwhelming. A brain dump helps you release those thoughts, reducing mental tension and making it easier to manage your stress.
Improves focus: Once you’ve cleared out all the clutter, you’ll find it so much easier to focus on what’s really important. With a clear mind, you can work more efficiently and be more productive.
Boosts creativity: By freeing up your mental space, you allow new ideas and insights to emerge. A brain dump can be a fantastic tool for sparking creativity and brainstorming solutions.
Helps you prioritise: When everything is jumbled up in your head, it’s hard to see what’s important. But once it’s on paper, you can start to make sense of things and figure out what needs your attention first.
Things to Write About in Your Brain Dump
So, what exactly should you write about in a brain dump? The answer is simple: anything and everything!
But if you’re feeling a bit stuck, here are a few ideas to get the ball rolling:
Worries or anxieties that are nagging at you
To-do lists (work, personal, home)
Ideas for projects or hobbies
Things you’ve been putting off
Random thoughts or musings
Anything that’s been bugging you but you haven’t had time to address
Remember, there are no rules. You can dump your thoughts in any format you like. The goal is just to let it all out!
20 Brain Dump Prompts to Use in 2024
If you’re ready to give brain dumping a go but aren’t sure where to start, I’ve got you covered!
Here are 20 brain dump prompts to help you clear your mind, gain clarity, and feel more organised.
What’s been on your mind the most lately?
What’s stressing you out right now?
What are your top three priorities this week?
What’s something you’ve been avoiding or putting off?
What are you looking forward to in the next month?
What’s a problem you need to solve, but haven’t had time to think about?
What are your current work projects, and how are they going?
What’s something you’d love to start but feel too busy to begin?
What are some tasks or errands you need to complete?
What’s something you’re excited about?
What’s something you’re anxious or worried about?
What’s an idea you’ve been mulling over but haven’t acted on yet?
What are your top personal goals for the next three months?
What’s a piece of advice you’ve heard recently that stuck with you?
What’s something you’re proud of accomplishing recently?
What’s been distracting you lately?
What’s something you’ve learned recently that surprised you?
What’s something that’s been inspiring you?
What’s an upcoming event or deadline you need to prepare for?
What’s a habit you’d like to break or improve?
Feel free to use any (or all) of these prompts in your next brain dump session to give your mind a good cleanout!
5 Tips to Make Your Next Brain Dump Effective
Ready to make your brain dump even more effective? Here are some practical tips to get the most out of your journaling session:
1. Let go of judgement
The point of a brain dump is to let your thoughts flow freely, without overthinking or self-editing.
Don’t worry about spelling, grammar, or whether your thoughts make sense—just get them down on paper. You can always tidy things up later!
2. Set a timer and remove distractions
Brain dumps work best when you’re focused.
Set a timer for 10 to 15 minutes and make sure you won’t be interrupted. Turn off your phone, close the door, and allow yourself this time to really get everything out of your head.
3. Find a quiet, calm place
A calm environment will help you tune in to your thoughts. Whether it’s your favourite chair, a quiet corner in the house, or a local coffee shop, choose a space where you feel comfortable and relaxed.
4. Use colours and drawings (not just words!)
Who says brain dumps have to be all about words?
Feel free to add colours, doodles, or sketches to your brain dump. Sometimes, expressing yourself visually can help you make sense of your thoughts in a new way.
5. Use templates
If you’re someone who likes structure, try using a brain dump template. There are plenty available online, or you can create your own with different sections for thoughts, worries, tasks, and ideas.
You can also download our FREE brain dump template below!
A template can help you organise your brain dump more effectively if you prefer a bit of order.
Next Steps
Once you’ve completed your brain dump, what next?
Well, now you get to enjoy the clarity and relief that comes from decluttering your mind. You might find that simply writing things down has lifted a weight off your shoulders.
But if you want to take it a step further, you can go back through your brain dump and start organising, prioritising, or taking action on the things that matter most.
Remember, brain dumps aren’t a one-time thing—they’re a tool you can use regularly to keep your mind clear and your life organised.
So whenever you’re feeling overwhelmed or cluttered, grab your journal and let it all out. You’ll feel so much better for it!