Guide
ADHD brain dump vs a to-do list
A to-do list assumes you can pick and start. Many ADHD brains cannot do either while the mental tabs are still open. A brain dump is the step before the list.
| To-do list | Brain dump | |
|---|---|---|
| Job | Track work you already chose | Empty the head so you can choose |
| Assumes | You can start and prioritize | You can't. Not yet. |
| Output | A longer list | Noise out, optionally one next step |
| When it fails | Freeze, shame, 47 items staring back | If you try to organize while dumping |
Use a brain dump when
- You open your to-do app and immediately close it.
- You have been busy all day and nothing important moved.
- You can't name the first thing, only the feeling of too much.
Use a list later, or not at all
After the dump, some people sort into soon / this week / someday / drop. That is what the interactive DopaTools Brain Dump does, one item at a time, then matches one action to your energy. A giant recaptured to-do list is optional.
Related: How to start a task with ADHD · Free weekly planner · How to do a brain dump.