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Brain Dump: A Powerful Method for Increasing Productivity

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As solopreneurs, we are susceptible to overthinking. With the number of things we have to juggle, we can easily get overwhelmed. You need ways to release the torrent of thoughts swirling around your head to be able to regain clarity for solving problems. That’s where the brain dump comes in. In today’s article, I’m going to talk about the purpose of a brain dump, some of the benefits, and tips for success with this powerful exercise.

What Is It and What’s the Purpose

You may have heard the term, but what effectively is a “brain dump”? Simply put, a brain dump is an exercise that helps you release the endless stream of thoughts you’ve accumulated over the course of the day onto some external medium. Think of a brain dump as metaphorically taking out the garbage. Once the trash gets full you have to take it out before it overflows or starts to stink, which then can affect the cleanliness of your home. 

In much the same way, a brain dump serves as a removal of the garbage in your head. Let’s face it, most of the thoughts we have are unproductive and cause unnecessary clutter, which can distract and fog up our mental lens. A brain dump can help you to regain focus and spark new creative ideas. The mental chatter will cease and you’ll feel physically lighter and energized. 

On a philosophical note, there’s no escaping the mind. Evolution has given us the gift of consciousness and for the ambitious thinkers of the world, sometimes our minds can overwhelm us. Naturally we have many thoughts about our experiences, some good and some bad. 

A lot of the time though, negative thoughts slip by unnoticed and they can cause perpetual frustration throughout the day. Rumination plays a large role in detracting from our emotional wellbeing. So many of us live outside of the present moment ruminating, for instance, on a less than ideal client interaction we’ve just had. As a means of letting those thoughts go, the brain dump exercise can be transformative.

How To Do a Brain Dump

Sit down, crack open your journal and start writing. It’s as simple as that. Now, you may find that in doing this, especially at first, it’s hard to start writing. Your mind may wander or you may procrastinate. What I’ve found to help get me going is to set a timer for 5 or 10 minutes. This creates a sense of urgency and gets you writing fast. There can sometimes be a barrier to entry with writing because you’re not sure how to start which causes procrastination. Having a timer is like an external accountability device to help you start.

“Productivity is less about what you do with your time. And more about how you run your mind.” – Robin Sharma

Intention

With this style of journaling, the goal is not necessarily to have creative breakthroughs or work through specific problems. Although as a byproduct of the exercise, you may get creative breakthroughs after the fact because you’ve emptied your mind allowing new ideas to flood in. However, the ultimate goal is to release all thoughts in a stream of consciousness style. You don’t have to worry about structure or grammar. It doesn’t have to follow any linear path, just write thoughts as they come to you and try to keep momentum without pausing.

You don’t need to worry about length either. If you feel clear after writing a half-page, one page or several, there is no right amount. The goal here is to cultivate a sense of emptiness and refreshment. The end result is increased clarity and focus. Once you start to feel lighter you can stop. This may sound like an indefinite way to go about it – feeling your way through, but you’ll know when you’ve reached that point. 

Tips for success

While doing a brain dump is relatively straight forward, I’ve provided a few tips to help you get more out of the exercise. 

  1. Choose a specific time. I’ve found it helpful to do this exercise either at the end of the day or early in the morning. You may find that doing it at the end of the day is best because it clears your mind before bed and eases you into sleep. 
  2. Choose your medium. I recommend writing in a journal, but if you find that typing works better for you then do that.
  3. Get on a routine. Build a habit of sitting down and emptying your mind each day.

Benefits of the Brain Dump

There are many benefits derived from the brain dump. As mentioned above, its ability to refresh and help you regain clarity and focus is paramount especially for the number of problems we have to solve on a daily basis. Another benefit I’d like to mention is its ability to help you wind down from the day. I know a lot of solopreneurs including myself struggle with “turning off work mode”. How do you effectively wind down from the day to get restful sleep?

It’s challenging to turn off the problem-solving brain and get some shut-eye. This is where the brain dump may be more beneficial to you if done at the end of the day. Sit down with your journal away from any distractions and keep your writing space clutter-free. Put your phone and other devices to bed and block this time out for yourself. 

I hope you find this exercise helpful and a way to refresh your mind to increase clarity and focus while building your business. As Henry David Thoreau said, “Renew thyself completely each day; do it again, and again, and forever again.” Add this exercise to your toolkit and do it every day to see the best results. Over time, it can be transformative for your productivity.

I’m Matt Perry, founder of upwardself.com, a website dedicated to help first-time solo-entrepreneurs better manage themselves so they can effectively grow their businesses. Having built a successful handyman business, I know the emotional ups and downs of growing a business by yourself and want to share what I’ve learned to help others lead happier and healthier lives.

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Success Advice

Inside the TikTok Resume Hack That’s Fooling Recruiters (For Now)

A viral TikTok resume trick promises interviews overnight, yet one wrong move could blacklist you from future jobs.

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Life

9 Harsh Truths Every Young Man Must Face to Succeed in the Modern World

Before chasing success, every young man needs to face these 9 brutal realities shaping masculinity in the modern world.

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Image Credit: Midjourney

Many young men today quietly battle depression, loneliness, and a sense of confusion about who they’re meant to be.

Some blame the lack of deep friendships or romantic relationships. Others feel lost in a digital world that often labels traditional masculinity as “toxic.”

But the truth is this: becoming a man in the modern age takes more than just surviving. It takes resilience, direction, and a willingness to grow even when no one’s watching.

Success doesn’t arrive by accident or luck. It’s built on discipline, sacrifice, and consistency.

Here are 9 harsh truths every young man should know if he wants to thrive, not just survive, in the digital age.

1. Never Use Your Illness as an Excuse

As Dr. Jordan B. Peterson often says, successful people don’t complain; they act.

Your illness, hardship, or struggle shouldn’t define your limits; it should define your motivation. Rest when you must, but always get back up and keep building your dreams. Motivation doesn’t appear magically. It comes after you take action.

Here are five key lessons I’ve learned from Dr. Peterson:

  • Learn to write clearly; clarity of thought makes you dangerous.

  • Read quality literature in your free time.

  • Nurture a strong relationship with your family.

  • Share your ideas publicly; your voice matters.

  • Become a “monster”, powerful, but disciplined enough to control it.

The best leaders and thinkers are grounded. They welcome criticism, adapt quickly, and keep moving forward no matter what.

2. You Can’t Please Everyone And That’s Okay

You don’t need a crowd of people to feel fulfilled. You need a few friends who genuinely accept you for who you are.

If your circle doesn’t bring out your best, it’s okay to walk away. Solitude can be a powerful teacher. It gives you space to understand what you truly want from life. Remember, successful men aren’t people-pleasers; they’re purpose-driven.

3. You Can Control the Process, Not the Outcome

Especially in creative work, writing, business, or content creation, you control effort, not results.

You might publish two articles a day, but you can’t dictate which one will go viral. Focus on mastery, not metrics. Many great writers toiled for years in obscurity before anyone noticed them. Rejection, criticism, and indifference are all part of the path.

The best creators focus on storytelling, not applause.

4. Rejection Is Never Personal

Rejection doesn’t mean you’re unworthy. It simply means your offer, idea, or timing didn’t align.

Every successful person has faced rejection repeatedly. What separates them is persistence and perspective. They see rejection as feedback, not failure. The faster you learn that truth, the faster you’ll grow.

5. Women Value Comfort and Security

Understanding women requires maturity and empathy.

Through books, lectures, and personal growth, I’ve learned that most women desire a man who is grounded, intelligent, confident, emotionally stable, and consistent. Some want humor, others intellect, but nearly all want to feel safe and supported.

Instead of chasing attention, work on self-improvement. Build competence and confidence, and the rest will follow naturally.

6. There’s No Such Thing as Failure, Only Lessons

A powerful lesson from Neuro-Linguistic Programming: failure only exists when you stop trying.

Every mistake brings data. Every setback builds wisdom. The most successful men aren’t fearless. They’ve simply learned to act despite fear.

Be proud of your scars. They’re proof you were brave enough to try.

7. Public Speaking Is an Art Form

Public speaking is one of the most valuable and underrated skills a man can master.

It’s not about perfection; it’s about connection. The best speakers tell stories, inspire confidence, and make people feel seen. They research deeply, speak honestly, and practice relentlessly.

If you can speak well, you can lead, sell, teach, and inspire. Start small, practice at work, in class, or even in front of a mirror, and watch your confidence skyrocket.

8. Teaching Is Leadership in Disguise

Great teachers are not just knowledgeable. They’re brave, compassionate, and disciplined.

Teaching forces you to articulate what you know, and in doing so, you master it at a deeper level. Whether you’re mentoring a peer, leading a team, or sharing insights online, teaching refines your purpose.

Lifelong learners become lifelong leaders.

9. Study Human Nature to Achieve Your Dreams

One of the toughest lessons to accept: most people are self-interested.

That’s not cynicism, it’s human nature. Understanding this helps you navigate relationships, business, and communication more effectively.

Everyone has a darker side, but successful people learn to channel theirs productively into discipline, creativity, and drive.

Psychology isn’t just theory; it’s a toolkit. Learn how people think, act, and decide, and you’ll know how to lead them, influence them, and even understand yourself better.

Final Thoughts

The digital age offers endless opportunities, but only to those who are willing to take responsibility, confront discomfort, and keep improving.

Becoming a man today means embracing the hard truths most avoid.

Because at the end of the day, success isn’t about luck. It’s about who you become when life tests you the most.

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Starting a new job often comes with excitement and ambition. Yet, beneath that initial enthusiasm, many employees quickly encounter the reality of workplace challenges, especially stress. (more…)

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Change Your Mindset

The Four Types of Happiness: Which One Are You Living In?

Most people chase success only to find emptiness, this model reveals why true happiness lies somewhere else.

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