The Brain Dump
Empty your head onto the page. Then you can think.
A brain dump is exactly what it sounds like: a timed, unfiltered transfer of everything in your head onto a page or screen. Tasks, worries, half-formed ideas, conversations you owe, errands, fears — all of it. The point isn't to organize, prioritize, or even make sense. The point is to externalize. Once it's out, the looping stops.
How to do one
Set a timer for 10 minutes. Open a blank document or a fresh page in a notebook. Write down everything that's taking up mental space, in any order, with no filtering. Don't edit, don't categorize, don't second-guess. When the timer rings, stop. You'll have between 20 and 100 items.
What to do with the list
Now you can think. Cross out anything you don't actually care about — usually 30% of the list. For what remains, mark each item: do now (under 2 minutes), schedule (deserves a calendar block), delegate, or someday/maybe. Most of the relief comes from the dumping itself; the sorting is secondary.
When to use it
Brain-dump first thing in the morning if you wake up anxious, before bed if your mind won't quiet, at the start of a project to surface every concern, or after a stressful week to reset. Many people do a short brain dump daily and a longer one weekly.