Brain Dump

Write down everything on your mind, then sort it into what you can act on and what you can set down. It takes about fifteen minutes and works best when you do not stop to organize as you go.

"Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him, for He cares for you."

1 Peter 5:6-7

A care that is cast somewhere stops circling. Write everything down first, then sort what you can act on from what you can hand over and leave.

Before you begin

This is an educational self-help tool. It does not replace licensed medical or mental health care and is not built for crisis situations. If you are in danger, call or text 988, or call 911.

I understand and want to continue.

Your sessions so far

Most common category: None yet

Average starting stress: None yet

Sessions completed: 0

Past Sessions

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Step 1 of 9

Where you are starting

Four quick answers. They give you something to compare against at the end.

Energy level, 1 (exhausted) to 10 (energized)

1 10

Stress level, 1 (calm) to 10 (overwhelmed)

1 10

Current mood

One word for how you feel right now

Step 1: Write it all down

Everything on your mind, in any order. Nothing is too small. Do not sort it yet.

Word count: 0

Step 2: Prompts

Optional. Open any question that pulls something else loose.

Step 3: Pull out the separate items

Read back what you wrote. Add each worry, thought, or task as its own item, then give it a category.

Add an item

Step 4: What can you control

Mark how much control you have over each item. Anything marked No goes on a release list at the end.

Step 5: What needs attention today

For the items you can control, decide what is due now.

Step 6: Name the first step

For each urgent or important item, write the smallest step you could take next. Small enough to do in a few minutes.

Step 7: Check the thinking

Tick anything you recognize, then write out both sides.

Am I assuming the worst? Am I solving tomorrow's problems today? Am I comparing myself to others? Am I expecting perfection?

What evidence supports the worry?

What evidence argues against it?

Step 8: Where you landed

Compare this to where you started.

Stress level now, 1 (calm) to 10 (overwhelmed)

1 10

What stood out while doing this?

What are you setting down today?

Brain Dump

Before you begin

Your sessions so far

Past Sessions

Step 1 of 9

Where you are starting

Step 1: Write it all down

Step 2: Prompts

Step 3: Pull out the separate items

Step 4: What can you control

Step 5: What needs attention today

Step 6: Name the first step

Step 7: Check the thinking

Step 8: Where you landed

Brain Dump Summary

Summary