How to Complete a Brain Dump with Free Trigger List

This free printable Brain Dump Trigger List will help you process all of the thoughts in your mind and get them out onto paper. Using a trigger list makes the process of doing a brain dump easier, and you’re able to clear all of those tasks, to-dos, and thoughts out of your mind.

What is a Brain Dump?

A brain dump (also called a mind sweep) is a simple technique to get all of the thoughts, new ideas, and to-dos out of your mind onto paper or typed on your computer. It’s a great way to create a rapid log of all of the thoughts in your mind and get a clean mental space.  Getting all of these things out of your mind and into a safe place will allow you to focus on bigger tasks without these nagging distractions. It’s a great way to unload the mental clutter that have your attention. Many people struggle to get started using a brain dump so I’ve created a Brain Dump Trigger List to help. Before you start you need to understand how to do a brain dump.

What is a Trigger List?

A trigger list is a great tool to use when you are completing a brain dump or mind sweep. It will help to “trigger” memories or tasks that you might not be thinking about. This list might include things about your home, job, errands or projects that you would otherwise forget about.

The brain dump list template is a bullet point style worksheet that list out tons of different categories to take your overwhelming thoughts and put them in list form so that you can stop the stress and start taking action steps. 

How to Complete a Brain Dump

It’s a pretty simple habit to start. Grab a piece of paper and find a quiet place. Start writing. Every thought, to-do, reminder, question… write it all down. Don’t try to stay organized, just dive in!

By taking just 10 minutes to clear out your mind you will instantly feel a weight lifted. All of your worries, thoughts, and tasks will be recorded in a safe and reliable place. Taking the pressure off your brain to remember and remind you of all.the.things!

Using a Brain Dump Trigger List

When I sit down to do a daily brain dump I can usually write down dozens of things that are on my mind. Sometimes I even set a time to set a limit to this practice, but there are days when I feel a little stuck or overwhelmed; I need a little help to get everything out of my mind.

To help myself when I get stuck, I’ve created a Brain Dump Trigger List. I keep a copy in my planner and I look at it whenever I need a little direction to get my brain dump done. Using the Trigger List can really help you to get every little thing out onto paper.

We often allow these little (sometimes big) thoughts in our minds take over and the thoughts weigh on us, often making it hard for us to move forward (talk about information overload). Getting everything out – dumping it on paper – can be such a relief!

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What To Do After Brain Dumping? 

So you just completed your brain dump session and wondering what comes next. Now it’s time to make a plan of action. There are many different ways to go about the next step. I like to break the brain dump process into different categories. 

The first step is to categorize by due dates, because obviously if they have a date they are probably important tasks, such as work related, school events, a dentist appointment, etc.  I love using a planner along with color coding. At a glance you can quickly see your top tasks and specific things that need your immediate attention. If you love digital files, you can easily get started by using Google Docs. A bullet journal notebook also works well, especially for creative ideas.

Another category is personal goals. Break your large goals into smaller tasks so they are easier to work towards, with seeming so daunting. 

When it comes to big projects (or home projects), create actionable steps to reach the end goal. Determine what is urgent, can be done this week, and what can be pushed out into next week.  

​Random thoughts need their own category, so start a blank page for those. 

Don’t forget to make your list of things to delegate and eliminate. Busy parents often take on many thoughts and tasks that are unnecessary. Main brain dumping a part of your self-care routine. It’s an excellent way and so simple to stop most of the overwhelm. 

How Often Should You Brain Dump? 

This is really a personal preference. For my mental health, it’s a must that I have a weekly brain dump. I have found that busy moms may prefer a daily brain dump, especially if the schedule is more hectic than usual. 

If you are finding it hard to focus, feel completely overwhelmed, cannot make a decision, or have lots of events coming up. it’s definitely time to brain dump.

Having trouble? Click here to get your printables

I hope you find that doing a Brain Dump gives you some clarity and it becomes a habit that really helps you. If you’re looking for more inspiration to take control of your productivity be sure to check out my Time Blocking 101 post and these other great productivity posts:

Get Your FREE Brain Dump Trigger List

Looking for More Productivity Posts?

• Time Blocking 101 – How to get started with a free Time Blocking Template
• Finding the Right Block Schedule Template
• Habit Tracking – Get a free printable tracker
• Free Weekly Planner Printables
• How to Create a Morning Routine
• How to Complete a Brain Dump with Free Trigger List
• Must-Have Productivity Books to Improve your Time Management
• Review Your Year with This Annual Review Template

I would love to know how you process your brain dump. Leave a comment or head over to my Instagram and let me know!