What a brain dump is
It's getting every loose thought out of your head and into one place, so you can see it all at once. Tasks, worries, half-ideas and small annoyances all go in together. It's meant to be messy. The sorting comes later.
Step by step
- Set a timer for five or ten minutes
- Start with "What's on my mind is..." and keep going
- Say everything as it comes: errands, worries, names, ideas, things you said you'd do
- When you run dry, ask yourself "What else?" and wait a few seconds
- Stop when the timer ends, even mid-thought
Prompts for when you run dry
- What am I trying hard not to forget?
- Who is waiting to hear back from me?
- What's coming up this week that keeps popping into my head?
- What's bothering me that I haven't said to anyone?
- What would I cancel this week if I could?
Sort it afterwards
Read or listen back once, and put each thing in one pile. A long dump often looks much smaller once it's sorted.
| Pile | What goes in it | What to do with it |
|---|---|---|
| Do | Tasks with a clear next step | Put them on your list or calendar |
| Decide | Things that need a choice first | Pick a time to think them through |
| Keep | Ideas and things worth remembering | Leave them in your journal, with a tag if it helps |
| Let go | Worries you can't act on today | You've said them. That's enough for now |
Why talking can be quicker
A brain dump is about speed, and many people talk faster than they type. At an unhurried 130 words a minute, five minutes of talking is about 650 words. Talking also lets you walk around or close your eyes while you go.
A brain dump in Dawn Light
Tap the sun and talk until the timer in your head runs out. Your words appear as you speak and are saved as a dated entry. With Plus, the entry is laid out as short points, including what's next, so the tasks you mentioned are easy to pick out.
Questions about brain dumps
Is a brain dump the same as journaling?
Not quite. A brain dump is a fast, messy list. A journal entry usually tells what happened and how it felt. Both can live in the same journal, and a dump often turns into a good entry.
Should I do it in the morning or at night?
Either works. Some people do it at night so tomorrow's list isn't going round in their head. Others do it first thing, before the day fills up.
What if my head still feels full afterwards?
Some days it will. If it keeps feeling like too much, talk to someone you trust or a doctor. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.
Empty your head in five minutes
Tap the sun and empty your head for five minutes. Dawn Light writes down every word on your iPhone, and with Plus picks out what's next.
Get Dawn Light freeUnlimited entries, transcripts, search and iCloud sync. For iPhone, iPad and Apple Watch. Works with iOS 26, iPadOS 26 and watchOS 26 or later.