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Write down what keeps asking for your attention. It can be a task or a worry. It can be a reminder or an idea. It can be something unfinished. Fragments are welcome. Nothing needs to be tidy.
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One line is enough
A brain dump is a note for what is taking up space in your head. It can hold a task or a worry. It can hold a reminder or an idea. It can also hold a loose end. Write first. Decide what to do later.
Start with a prompt or one line. Set a timer if it helps. Stop when you are ready.
If you have ADHD or a busy mind, try this only if it helps. Some people prefer to use a written list. Others prefer a different method.
The prompts are optional. So are the timer and the pause. There is no score or sorting requirement. This tool does not diagnose or treat ADHD.
"Send the revised deck. Reply to Nia. Buy groceries. Monday's meeting." That is enough. You do not need categories or complete sentences.
"Renew the car insurance. Ask the doctor about the test. Why did dinner feel tense? Remember my charger." A late-night dump can hold practical reminders and feelings at the same time.
"Call Mum. Book the plumber. I miss drawing. The news is getting to me. Decide about the trip." The page can hold unrelated thoughts side by side. You can choose one next step, or none.
Prefer paper? Download the free one-page brain dump template. It has prompts and space to write freely. It also has a place to note what you want to return to.
A brain dump is a simple way to write down whatever is asking for your attention. It might include a task or a worry. It might include a reminder or an idea. It can also hold a half-formed thought. Write first. Sort later.
Write whatever keeps coming back. It could be a task or a decision. It could be a worry or an idea. It could be an unfinished conversation. A fragment counts. A repeated thought counts. One word counts. You can stop after one line.
You can stop once it is written down. If you want to act on something, choose one small next step. If you want to reflect on a feeling or situation, open a guided check-in. You can also copy or download your brain dump.
It may be useful to some people with ADHD or a busy mind. It will not suit everyone. The prompts and timer are optional. A brain dump does not diagnose or treat ADHD. If overwhelm regularly affects sleep or daily life, consider talking with a qualified professional.
Your text is saved in this browser for up to 24 hours. Habit does not receive the text. It does not go into analytics. It does not go into links or shares. Habit only tracks general actions and non-content counts, such as the number of lines. If you are on a shared device, erase your brain dump when you finish.
Use it whenever writing things down feels useful. You might do one before a busy week. You might do one after a crowded day. You might do one when reminders interrupt rest. There is no recommended schedule or streak to maintain.
Habit is an AI-guided reflection tool for people who prefer questions to a blank page. You answer short multiple-choice questions. The next question changes based on your answers. Learn how guided check-ins work.
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