Brain Dump Template (Printable PDF & GoodNotes)
A full page of dot grid with nothing else on it, for getting everything out of your head and onto paper: tasks, worries, ideas, errands and half-remembered things. The dots keep lists and quick mind maps tidy without boxing you in.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Ocean Calm theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- A dot grid
- Undated, so you can print or duplicate it as often as you need
Getting the most from a brain dump.
Set a timer for ten minutes and don't stop writing
Write everything that comes up, big or small, in any order. "Call the dentist" sits next to "worried about Mum". The point is to get it out of working memory, not to organise it yet.
Sort it afterwards with symbols
Once the page is full, go back and mark each item: a dot for a task, a star for something urgent, a circle for an idea, a cross for something you can drop. Then copy only the tasks onto this week's plan.
Use the dots for quick mind maps
If a worry is tangled, write it in the middle and branch out the parts of it. The dot grid keeps branches and boxes straight without you needing a ruler.
Do it before you plan, not instead of planning
A brain dump is the input; a weekly or daily plan is the output. Dump first, then pick the three things that matter today. A full page isn't a to-do list for one day.
Keep old pages, but don't reread them often
Archive each brain dump at the back of your planner. Looking back after a month shows which worries came to nothing and which ideas keep coming back, which is worth knowing.
Included in 6 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The adhd planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the adhd planner with the Productivity section switched on.
Or read about the adhd planner first.
What is a brain dump?
Writing down every thought, task and worry that's taking up space in your head, without sorting it as you go. It's popular with people who have ADHD or a lot on their plate, because it frees up attention and makes planning easier.
Why is it a dot grid and not lined paper?
Dots work for lists, mind maps, little boxes and quick sketches equally well. Lines push you towards one long list, which is less useful when your thoughts aren't in a list.
How often should I do a brain dump?
Whenever your head feels full, and as a habit before weekly planning. Some people do a short one every morning. The free download is undated, so print or duplicate as many as you like.
Is there a version for an ADHD planner?
Yes. The ADHD planner includes brain dump pages alongside a dopamine menu, task breakdown and time audit pages, all linked from the side tabs.
