Free printable

Free ADHD brain dump printable for adults

Two pages. Useful tonight. Page 1 is the dump. Page 2 is optional. I made this for the nights I had been “busy” all day and still could not name one next step. Instant PDF, no account.

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What is on the two pages

Page 1 is the dump. One thought per line. No sorting yet. A five-minute timer is optional. Stop when the timer ends or the page is full. Evacuation counts. You do not have to finish.

Page 2 is optional. Only if you have a little energy left. Circle one line from page 1, tick low / medium / high, and write a 30-second first move. If you do not have the energy, skip it. Tomorrow is allowed to be smaller.

What is an ADHD brain dump?

A brain dump is getting every open loop out of working memory and onto paper. For ADHD brains, a blank page is often too much decision. This sheet tells you what to do: one thought per line, no sorting yet.

How to use this tonight

Set a five-minute timer if that helps you start.
Write everything that is looping, tasks, worries, texts you owe. One thought per line.
Stop when the timer ends or the page is full. Tick “I stopped. This counted.”
If you have energy, turn to page 2. If you do not, stop.

When this kit is not enough

This free kit is dump plus an optional pick-one. It is not the full Overwhelm Reset pack. The pack still has triage, energy check, a 3-thing reset, sensory reset, and wind-down. If you want the computer to sort for you, the interactive Brain Dump tool walks one item at a time and returns a single next step.

Get the 6-sheet pack, $6

Dump, triage, energy, and wind-down. Instant PDF.

Try the interactive tool, $19

Dump, sort one card at a time, get one next step. 3 thoughts free.