TOOLS

ADHD Brain Dump Tool

What you’ll get

A clean summary you can act on today.

Try the Free tool now

Example ADHD brain dump summary output with Top 3, Do now, Do later, Delegate, and Drop buckets.
Example output. Your results will vary.

ADHD brain dump tool (interactive)

Empty your mind fast, then turn the list into a simple plan you can act on today.

A brain dump is a judgment-free way to get every open loop out of your head and onto the page. Instead of deciding what matters while you are overwhelmed, you capture everything first so your brain can stop trying to hold it all at once.

This ADHD brain dump tool walks you through three simple steps: capture your thoughts, sort each item into clear buckets, and pick your Top 3 for today. That flow helps you move from mental noise to one realistic plan you can actually act on.

Use the Do now / Do later / Delegate / Drop buckets to reduce decision fatigue and avoid treating every thought like an emergency. Then keep your focus narrow by choosing only up to three items to finish today.

This tool is for planning support only and is not medical advice.