Lighten Your Mental Load: Brain Dumping for People Who Have Chronic Illness

Living with a chronic illness can feel overwhelming at times. It’s not just the physical symptoms but it’s also the mental load of trying to remember everything else thats going on in your life.  All of the appointments, medications, bills, groceries, and even simple things like texting back a friend.  Trying to remember it all becomes a bit much some days but there is one simple little thing I like to do that has really helped me with managing all the stuff that that I need to do and it also helps me stay on track.

Curious as to what it is?  No worries...I've got you.  😘

When your brain feels all cluttered or foggy, one of the most helpful tools you can use is brain dumping.

What Is a Brain Dump?

A brain dump is exactly what it sounds like.  It's taking all those things that you're thinking of, all the tasks or chores you need to work on, and all the worries out of your head and writing them down on paper.

The goal isn’t to make a perfect to do list. It’s about freeing up some space in your mind so you can breathe a little easier and focus on what matters.

For me personally, when I write everything out and can see it all there, its easier for me to take and break it up into smaller chunks that I can then work on as I can.  

Why Brain Dumping Helps with Chronic Illness

When you live with chronic illness, ADHD, or frequent brain fog, all of your energy is precious. Brain dumping helps because:

✨ It reduces stress by getting everything out of your head.

✨ It helps you see what actually needs your attention (and what can wait).

✨ It gives you permission to rest, knowing nothing will be forgotten.

✨ It creates a safe space for thoughts, reminders, and even feelings.

What to Write in a Brain Dump

You can write anything that’s taking up mental space. Here are some examples:

• Call doctor about refill
• Schedule PT appointment
• Order groceries
• Remember meds 💊
• Laundry pile 🧺
• Pay bill due Friday
• Text back a friend
• Meal plan easy dinners
• Nap / Rest 😴

Some days your brain dump might be full of errands and tasks. Other days, it might be reminders like “drink water” or “take time to rest.” Both are equally valid. Don't let anyone else tell you otherwise.

Make Brain Dumping a Habit

Try setting aside just 5–10 minutes a day to brain dump. Morning works great for some people as it clears the way for a calmer day and they can plan around what's written down on their own list. Others prefer doing it at night to quiet their minds before bed.  There is no wrong method...just do what works best for you.

Want a Simple Way to Get Started?

While any notebook or scrap paper works, having a dedicated space to brain dump and track your day can make a big difference. That’s why I created the Daily Focus Planner Digital Download Sheet.

It’s designed to be simple, flexible, and supportive which I think is perfect if you’re managing brain fog, chronic illness, ADHD, or just a busy life. This sheet gives you space for:

• Appointments & reminders
• People to respond to
• Must-do priorities (1–3 realistic tasks)
• Could-do tasks (great for extra energy days)
• A brain dump zone for everything else on your mind

👉 You can check it out here: Daily Focus Planner Digital Download Sheet 💛

Final Encouragement

Remember, you don’t have to try and remember everything in your head. Writing it down can help you with organizing your life and also freeing up your mind so that it gives you a little more space for other things that are going on.  All you have to do today is print out your daily focus planner sheet and then start brain dumping those thoughts out.

In this together,

Laura