The Brain Dump → Do
Nothing here has to be in order. Nothing has to be tidy. We're just getting it out of your head so it stops bouncing around in there.
6 more sections in the full worksheet
Unlock to fill it in, have it auto-save across devices, and print a clean copy whenever you like.
Open it free →What this one's for
The classic ADHD problem: forty things spinning at once, so none of them happen. This worksheet gets everything out of your head and onto the page (no order, no judgement), then walks you through choosing the *single* next thing: the one that's both important and actually doable right now. Free, forever. It's the worksheet we'd hand you first.
Questions
What is a brain dump app?
A brain dump app is a place to empty every task, worry and half-thought out of your head quickly, with no sorting while you write. This worksheet works the same way in your browser: 12 lines to dump everything, then 5 short steps that take you from the whole messy list to one tiny next move.
Is there a free brain dump app for ADHD?
Yes. This worksheet is completely free with no payment, and so is our Brain Dump to One Thing tool on the free tools page, which needs no sign-up and keeps your list on your own device. Use the tool for a quick daily empty-out and this worksheet when you also want help choosing what to do first.
What is the best brain dump app for ADHD?
The best one is the one with the fewest steps between a racing head and a written list, because any setup is a reason to put it off. Look for no account needed, no categories to choose before you type, and a clear way to pick one next thing afterwards. Lots of apps stop at the list, which can leave you with a long list and no idea where to start. This worksheet is built around that second step.
How do I do a brain dump with ADHD?
Set a short timer, write down everything on your mind with no order and no judgement, then star only the things with a real deadline. Pick the one that matters most today and, if it feels hard, shrink it to a first move so small it's almost silly, like opening the folder. Everything else stays safely on the page.
Is "The Brain Dump → Do" interactive?
Yes. You fill it in right in your browser on your phone, tablet or laptop, and it saves automatically. You can also print it or save it as a PDF anytime.
Do I need a printer?
No. Everything works on screen. Print only if you prefer pen on paper.
Is it really free?
Yes, completely free, no payment needed. Just open it.
Is this medical advice?
No. Mindmallow shares gentle, lived-experience self-help tools, not medical, psychological or therapeutic advice. If you're struggling, please reach out to a qualified professional.