My Go-To Writing Exercise for Unsticking My Mind

Ever feel like your brain is a web browser with 27 tabs open, and you can’t find the one playing the annoying music?

Same. When my thoughts are all over the place, I turn to my trusty go-to: the Brain Dump Exercise.

It’s not fancy, but it works like magic. And no, it doesn’t involve actual trash—just a notebook, a pen, and a willingness to unload every chaotic thought crowding your brain.

Step 1: Grab a Notebook and Write Everything Down

I mean everything. Start with the big stuff, like “Finish that work project” or “Figure out what I’m doing with my life.” Then include the random, tiny things too:

“Email Sarah back about that thing.”

“Buy toothpaste.”

“Do cats dream?”

It doesn’t have to make sense.

You’re not writing a novel—you’re clearing out mental clutter.

Step 2: Rant, Vent, or Ramble

Got a problem that’s bugging you? Let it out.

Write like no one’s reading (because they’re not). It could be something serious like, “Why does this project feel impossible?”

This is your safe space to be as dramatic, messy, or whiny as you want.

I once wrote an entire page about why slow walkers should be banned from sidewalks. (Still valid.)

Step 3: Sort Through the Mess

Once the chaos is on paper, it’s easier to see what’s worth tackling and what’s just noise.

You’ll notice patterns, like “Wow, I really need to stop procrastinating” or “Maybe I should actually buy that toothpaste.”

Pro tip: Highlight or circle the actionable stuff. This turns your brain dump into a to-do list without the overwhelming part.

Why It Works?

This exercise works because it gives your brain permission to stop holding onto everything at once.

You’re essentially telling your mind, “Don’t worry, I’ve got this written down. You can chill now.”

And the best part? It’s ridiculously freeing. It’s like decluttering your closet—only this time, you’re finding mental space instead of mismatched socks.

When to Use It?

When you’re feeling stuck or overwhelmed.

Before tackling a big project (to clear out the mental junk).

When Karen takes the last donut and you just need to vent.

Whenever my mind feels like a tangled mess of thoughts, I turn to this writing exercise. It’s simple, effective, and oddly satisfying to see all those messy thoughts laid out in front of me.

So, the next time your brain feels like it’s about to short-circuit, grab a notebook and start dumping. You might not solve world peace, but you’ll definitely feel a whole lot lighter.

Got a brain-unclogging trick of your own? Hit reply and share—I promise not to judge, even if it involves donuts.

That’s it for now. I’ll catch you again soon. For more on lifestyle, productivity and mental clarity, follow @pranotihere on X.

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