Brain Dump Exercise To Calm Your Mind

Updated: Jun 26

Did you know our minds think about 12,000 to 60,000 thoughts per day? According to The National Science Foundation, of those thousands of thoughts, 80% are usually negative, and 95% are usually repeated thoughts from the day before.



So, how do we release these thoughts to give our brain a break? Brain dumping is a great exercise to physically release the thousands of thoughts that float in our head. It's not only calming, but it is also a great visual to see what is really consuming your mind every day. All you need is a pen or pencil and a piece of paper.


Whether you are stressed about work, your family life, your relationship, your kids, your health, or your to-do list - brain dumping can help restart and update your mind. It's pretty simple to do and can be done multiple times a day, whenever you're feeling overwhelmed with your thoughts.


Here are a few examples to inspire your first brain dump assignment:


Family:

  • I haven't seen my relatives since mid March right before everything shut down. It's kind of nice to have some space, but I also miss the funny interactions and memories we make together.

  • I reached out to a cousin I don't see very often, because I have always wanted a positive and close relationship to her, and we have had some really fun conversations. I'm so glad I reached out and we are connecting in a way I didn't think was possible!


Work:

  • I start back at work on July 1st and there is a part of me that's nervous and a little sad to have to go back to the office. I've become so comfortable working from home, will I be able to adjust going back to the office?

  • Will it be safe for all of us to be working together in a small office environment?


My Health:

  • I have been working really hard on my mental and emotional health. I feel like I'm in a really positive place right now. I feel so proud of myself!

  • I hope that going back to the office won't ruin all of my hard work. I sometimes have a hard time with change. I just know I need to be kind and patient with myself.

  • Focusing on the present moment is better for my well-being than stressing too much about the future.


These are simple examples of what brain dumping can look like. You can make yours as thorough or as short as you want. Every persons mind works differently and not every technique is a one-size-fits-all, so don't try to put too much pressure on yourself. Start slow and just write down whatever thoughts come to you in the moment.


It's always best to do the brain dump exercise before going to bed. That way all your thoughts are out of your head and if your mind starts to race, you can remind yourself, "I wrote that down already, it's okay to give this thought a break."


I created a simple worksheet to help you get started on your own journey to inner peace and serenity. Please feel free to download it and use it as often as you like. If you have any questions about the brain dumping exercise, please reach out, I'm happy to help in any way I can.




"Your current situation is giving you an opportunity to re-evaluate what you want." - Tashabee


The Hippie Life of Riley

My mindfulness blog

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