Mental health and well-being tip #3

Updated: Sep 18, 2020

This is the third article in a series on caring for your mental health and well-being. When practised regularly they will help you to avoid anxiety and promote good mental health.

Brain Dump

How to do it

Get a pen and paper and write down everything that’s on your mind. This can include:

  • Worries

  • Problems

  • Anything that’s bothering you

  • Things to remember

  • Tasks to complete

Then rip it up and throw it in the bin.

That’s it!

When to do it

You should do this every day either first thing in the morning or last thing at night. It should only take 10 minutes but you can make it as long or short as you like. Some people use a particular notebook and pen but any piece of paper is just fine, as is the notes app on your phone.

What will it do for me?

I always suggest clients who suffer from insomnia do this task, and together with the transformation work we do, it makes a huge difference. But this is a great thing for anyone to do if they want to free up space in their brain, give their mind a rest from the bustle of thoughts and feel more organised in their life. This task frees up processing space in your brain because what was flying around your mind is now on paper. Brain dumps don’t solve problems, but as your thinking become less cluttered you will find that ideas and solutions come to mind more easily than before. That is what solves problems and drives change.

Stress stifles ideas and creativity!

Feel a sense of achievement

As you complete the brain dump regularly you could find that it is useful to keep hold of part of your brain dump, such as the tasks. You can use this task list during the day and tick off the tasks as you complete them. I recommend that you only have three or four tasks on your list. By doing this you focus on them and are more likely to achieve them. A long list that is unlikely to be completed will have the opposite effect.

It is really important that people feel a sense of achievement every day, whether it is from work, family, personal development or life admin. This feeling makes people feel good and it motivates them to strive for more. If someone feels they are getting nowhere it will overwhelm, demotivate and make them look for a quick fix to feel good, such as alcohol or sugar. Equally, anyone who feels they have no purpose or anything to look forward to, this process can refocus the mind and break the cycle of feeling 'what is the point'. Achieve small goals, even if the goals are as small as having a shower or going for a walk.


This is a great task to make habitual, for the following reasons.

  1. Improve sleep

  2. Reduce stress

  3. Control anxiety

  4. Assist memory

  5. Organise your mind

  6. Prioritise tasks

  7. Aids relaxation

  8. Enjoy a sense of achievement

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