Picture this. You've reached the end of a long day. You sit down to unwind with a good book or to watch an episode of your favourite show. Then suddenly, a wave of anxiety about tomorrow's to-do list washes over you like a tidal wave.
Sound familiar?
Well, you're not alone. I've felt it. And in fact, it's something I've struggled with for a little while now.
But, my friends, it doesn't have to be this way.
Today's simple journaling technique can help organize your thoughts, fears and ideas so you rest soundly, knowing you're already behind the wheel of tomorrow.
I'll be the first to admit it's not got the sexiest of names. But a nightly Brain Dump can be the difference between entering tomorrow feeling in control or spinning out at the first corner. I’ll persevere with the name for that.
So, whether you're brainstorming for a project, planning your day, or just trying to get your thoughts in check from the 24 hours gone by, this quick and easy practice is guaranteed to help you switch off. Something that is especially essential given how remote work has blurred the lines between our office and home life.
It’s been helping me, and I trust it might just do the same for you.
Estimated reading time: 6 mins.
The Brain Dump Template
The Brain Dump template is a straightforward, 5-minute exercise. It'll help wrap up your days without any excess stress and guilt invading your precious evenings.
There are four areas within the Brain Dump, which you'll set out in a neat quadrant.
In the top left corner, write Pending. Underneath, you'll jot down everything on your mind for tomorrow. That includes outstanding tasks, to-do lists, worries - the whole 9 yards. You can even write anything non-work related because the more you get off your chest, the more at peace you'll feel.
Below pending, in the bottom left quadrant, you'll put the title Wins. Did you manage to navigate a particularly tricky challenge today? Or did any of your tasks/interactions run more smoothly than expected? This section should include anything you want to pat yourself on the back for. As humans, we're often wired not to celebrate the small wins in our days; take this opportunity to change that.
The top right quadrant is for Challenges. What were some of the things that stopped you from being productive today? Did you struggle with anything that requires a bit of closure this evening? Whilst this might be a somewhat triggering corner to complete, it's important. Plus, every bad guy/gal has a crime-fighting do-good nemesis waiting to save the day...
Which brings us nicely on to Solutions. This will complete your page and make up the bottom right section. Think: What can you do tomorrow to overcome today's challenges? Even if it's a smaller piece of a larger puzzle. Jot down any action you can take to overcome what's standing in your way. Hello, peace of mind.
Why You Should Try It
Now, I know what you're thinking.
"I feel exhausted after a busy day. I already have a lengthy to-do list and can't find an extra 5 minutes to work on anything other than what’s already on my plate".
But trust me, this might be the best few minutes you spend.
Here's why:
Pending
We're all digitally minded nowadays. Note-taking on fancy tablets or hammering bulleted lists into our smartphones. But there is something to be said for putting pen to paper and letting your thoughts flow out in ink.
Having all your upcoming worries written down in one place is immensely helpful in giving you a birdseye view of what's bothering you. It also helps you remember everything while it's still fresh in your mind.
You're subconsciously telling your brain that it doesn't have to keep ruminating on your concerns because you've written them down. As well as forcing its more rational part to look at things logically – perfect for problem-solving.
It’s a cheat code to ease into tomorrow, knowing everything you've jotted down in the pending section is primed and ready to be executed with a clear head.
Wins
This section may feel a tad clunky. However, you shouldn't underestimate the power of self-compassion. Being able to recognize when you have done something well is an essential tool when it comes to building confidence and momentum in your life.
Don't be afraid of patting yourself on the back daily. Even if it's something as small as ticking a few tasks off your to-do list.
You're doing an excellent job from where I'm sitting and it’s time to celebrate it.
Challenges
Do you ever get to the end of a day, find yourself frazzled, and wonder how another 24 hours have gotten away from you?
Yep, me too.
This section helps you to objectively analyze these feelings. Writing down your day-to-day challenges will allow you to find calm in the chaos, begin spotting patterns and even gives your solution muscle a much-needed warm-up set.
Solutions
Finding a solution to a problem is far easier when you take the time to sit and think calmly about it. It's about removing everything else and blocking out the noise as best as you can.
By looking for a 1% improvement in the small things, you’ll prime yourself to slowly adapt and build up to an increase in your performance and productivity over time.
Sir David Brailsford, former performance director of British Cycling first applied this theory of marginal gains and believed that if you make a 1% improvement in a host of tiny areas, the cumulative benefits would be extraordinary.
Under his tutelage, Team GB won 18 Olympic gold medals and topped the cycling medal tables at both Beijing 2008 and London 2012. That haul would suggest he’d found something concrete.
By getting to work on your solutions, you’ll also get into the habit of quickly reframing challenges as opportunities to improve.
Think fixed mindset → growth mindset.
Balance & Peace Restored
Whether you're an entrepreneur, working a 9-5 or both, this practice will be a healthy way to end your workday.
It's as much about reclaiming the time you get in your evening as it is about setting you up for success the following day.
After all, you deserve to enjoy your evening time.
So kick back, relax and feel safe in the knowledge that you’ve got a plan to tackle tomorrow with intention.
"March on. To go forward is to move toward perfection. March on, and fear not the thorns, or the sharp stones on life's path." – Khalil Gibran
Speak next week,
Jack
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