Have you ever had so many thoughts swirling in your brain that you couldn’t figure out where one ended and the next began? Welcome to the ADHD experience. One of my favorite tools to manage that mental chaos? A good old-fashioned thought dump.
If you’re not already doing this, get ready for a game-changer.
So, What Is a Thought Dump?
Think of a thought dump like hitting the “empty trash” button on your mental desktop. It’s when you grab a journal (or open a doc, if that’s your style) and just unload everything that’s sitting in your brain. No filter. No structure. No fancy handwriting required.
It might look like this:
- “Buy cucumbers.”
- “Why did I say that thing in 2009???”
- “Idea for the shop launch next week!!!”
- “Fix the Etsy shipping note issue.”
- “I miss Scotland.”
It’s messy. It’s chaotic. It’s exactly what we need.
Why It Works So Well for the ADHD Brain
People with ADHD (like me and maybe you!) don’t just have “too many thoughts.” We have racing thoughts, overlapping ideas, interruptions mid-sentence, emotional spirals, and executive dysfunction thrown in for good measure.
Journaling in a traditional way can feel… restrictive. But a thought dump? That’s pure freedom.
Here’s why it helps:
- No rules = no pressure. You don’t have to make it pretty. Just write.
- It reduces overwhelm. Seeing your thoughts on paper makes them less intimidating.
- It kickstarts executive function. Getting it out helps you start.
- It’s self-soothing. Seriously, even a chaotic brain wants to feel heard.
And here’s the magic: once it’s all dumped out, patterns start to emerge. You notice what actually needs attention versus what’s just background noise.
How to Do a Thought Dump That Actually Helps
- Choose your space.
A notebook, digital doc, or even a sticky note pile. I personally love using my handmade travelers notebook covers because they make the process feel special and grounding. - Set a timer (optional).
If you’re easily distracted, try 5–10 minutes. It’s short, focused, and still powerful. - Start with a sentence like:
“Okay brain, what’s going on in there?” and just go. - Don’t censor yourself.
Misspellings, weird tangents, emotional rants—it’s all allowed. - Stop when you feel calmer—or when your hand cramps.
When to Thought Dump
- First thing in the morning (like a brain reset)
- Before working on something that requires focus
- After an emotionally charged moment
- Before bed to stop the 3AM spiral
- Literally anytime your brain feels “too full”
It’s like decluttering a messy room—but for your thoughts.
What To Do After the Thought Dump
Here’s where it gets juicy. After the storm, you can:
- Highlight tasks or ideas to act on
- Transfer anything important to your planner or calendar
- Tear the page out and throw it away if it was just a vent (very cathartic)
- Use the themes to guide a creative project or journaling prompt
Sometimes I’ll do a dump, then go back with a highlighter and pull out all the gems. Like, “Oh hey, there’s that blog idea I lost three days ago!”
This is my list of prompts that I use sometimes. You can download it, no strings attached no email needed:D
Thought Dumping Tools I Swear By
- I use one of the best notebooks for ADHD journaling—it’s spiral-bound, distraction-free, and easy to carry.
- Noise-canceling headphones – Sometimes I dump while listening to lofi beats or rain sounds. These Bluetooth headphones help me zone in.
- Fun pens that make it feel joyful – Yes, I will use a green gel pen if it means I’m more likely to write.
Why Thought Dumps Feel Like Magic (Even If They’re Just Messy Pages)
Because they are magic. They make space. They give form to chaos. They let us see what’s really going on under the surface.
If your ADHD brain is like a browser with 48 tabs open—thought dumping is the “close all tabs” button. It won’t fix everything, but it will make it feel manageable again.
And when things feel manageable, we move. We start. We breathe.
Final Thoughts
If you’ve never tried thought dumping before, try it today. Five minutes. One page. No expectations.
If it helps, awesome. If not, hey—you got a bunch of stuff out of your brain and onto paper. That’s still a win.
Take a peek at the journal covers I make—because let’s be real, if it’s pretty, I’m more likely to use it.
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Pin it, share it, or save it for a messy brain day.
