Blog Post: 5 Ways to Beat Overwhelm with a Brain Dump and Prioritization System

Feeling overwhelmed by your to-do list? You’re not alone! Sometimes life throws so many tasks our way that it’s hard to know where to begin, leaving us spinning our wheels instead of making progress. That’s where the power of a brain dump comes in—helping you unload all those thoughts onto paper, categorize and prioritize them, and create a clear path forward. Today, I’m sharing five practical steps to beat overwhelm with a brain dump and prioritization system.

I highly recommend using a Brain Dump Insert to help you with this exercise. I personally am partial to the Weekly – Undated – Unlined version, but there are several layouts to choose from. Let’s dig in and find that calm in the chaos!

Step 1: Do a Complete Brain Dump

A brain dump is simply the process of unloading every single thought, task, and worry onto paper. This is your chance to clear out all that mental clutter, so don’t hold back! Here’s how to make your brain dump as effective as possible:

Set a timer. Give yourself a focused block of 10–15 minutes to just let everything out. Set a timer so you’re not distracted by the clock.
Write down everything. Get all those tasks, errands, reminders, and random thoughts onto one page. Don’t worry about organizing them just yet; this is about getting it all out in one place.
Use shorthand if needed. Sometimes just jotting a keyword is enough to remember the task. Don’t stress about full sentences—this is for your eyes only.

💡 Pro tip: Keep a running brain dump page in your planner or a notebook, so you always have a place to unload when your mind feels cluttered. This is where I would add the Brain Dump Insert into your planner.

Step 2: Categorize Your Brain Dump

Now that you have a complete list, it’s time to add a little structure. Look over your brain dump and start categorizing your tasks. Breaking down the list into sections can help make it feel more manageable and less chaotic.

Common categories might include work tasks, personal errands, family obligations, house chores, and self-care items.
Highlight urgent items that have deadlines or are time-sensitive.
Use a color-coding system to make your categories stand out (highlighters or colored pens are perfect for this, or even dot stickers).

Categorizing allows you to see where your energy and focus are most needed, which leads us right into prioritizing!

Step 3: Prioritize with the “ABC Method”

The “ABC Method” is a simple prioritization tool to help you decide what tasks need immediate attention and what can wait. Here’s how it works:

A Tasks: These are the highest-priority tasks that must get done today or very soon.
B Tasks: Important tasks that you should complete soon, but they aren’t as urgent as A tasks.
C Tasks: Low-priority tasks or “nice-to-haves” that you can tackle if you have extra time.

Go through each item in your brain dump, assign it an “A,” “B,” or “C,” and note these letters beside each task. This method helps you visually organize your tasks based on urgency and importance.

💡 Bonus Tip: If your “A” tasks are still overwhelming, narrow it down to a top 3 to tackle first. This keeps your focus sharp!

Step 4: Knock Out Quick Wins

Sometimes, the quickest way to feel accomplished is to tackle tasks that take less than five minutes. Look over your categorized and prioritized list and highlight any tasks that you can accomplish in a few minutes or less.

Quick wins might include sending an email, replying to a message, setting a reminder, or making a quick phone call.
Crossing these off your list can give you an immediate boost and clear away some smaller clutter before tackling bigger tasks.

Getting these done early in the day can give you a little burst of motivation and momentum, making the bigger tasks feel less daunting.

Step 5: Schedule Your Priorities on a Weekly Layout

Now that you’ve narrowed down your tasks, it’s time to put them on your schedule! Use a weekly layout in your planner to map out when you’ll tackle each priority. Your new Brain Dump Insert will be perfect for this! Notes on the left, weekly layout on the right – and it has space for your top three priorities each day!

Set top three priorities for each day. Pick the three tasks that absolutely must get done each day, based on your “A” tasks.
Block off time for each priority to make sure you’re allocating enough focus to complete it.
Celebrate progress by crossing tasks off as you complete them or giving yourself small rewards. Every step counts, and you’re moving toward a calmer, more organized week!

💡 Pro tip: Don’t over-schedule! Leave room for flexibility, because life happens. Aim for balance over perfection.

Beating Overwhelm One Step at a Time

When life feels overwhelming, taking the time to do a brain dump and prioritize your tasks can help you regain control. Remember, it’s not about getting everything done perfectly but about creating a system that works for you. Start small, stay consistent, and let the process bring some calm to your chaotic week.

How do you use your planner to tackle busy weeks? Comment below with your favorite tip, or share how you’ll be using these steps to beat overwhelm! Let’s inspire each other on this journey to finding calm in the chaos.