A brain dump is exactly what it sounds like: you write down everything that's taking up space in your head, without sorting it. It's a common recommendation in ADHD planning guides because it separates two jobs that are hard to do at once: remembering things and deciding what to do about them.
Set a timer for five minutes. Write every task, worry, idea and reminder, one per line. “Buy batteries” and “figure out my career” can sit next to each other.
Go down the list once and mark each line: today, someday, or delete. Most items are not for today. That's the point.
From the “today” pile, choose up to three priorities. Everything else waits in a Someday list where you can see it without carrying it.
New thoughts will keep arriving. The faster you can write them down (a note on your phone, a sticky note, a capture button), the less they interrupt you.
Once a week, clear the dump: move items to today or Someday, or delete them. Ten minutes is usually enough.
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