Planning· ADHD-specific
Brain Dump
Empty every open loop in your head onto a page. The static drops, focus returns.
Low Effort5 minMental Hygiene
The Science
Externalizing working memory frees cognitive resources for the current task. The 'paper as RAM' effect.
How to do it
- 1Set a 5-minute timer.
- 2Write everything: todos, worries, ideas. No order.
- 3Stop when the timer ends. Don't organize. Just be empty.
Try it · Start Dump
05:00