Why you should start a brain dump.
Getting Organized after a Concussion
Patients tell me all the time that they either feel like a chicken running around with their head cut off, or like someone stuck in quicksand unable to put one foot in front of the other. It’s hard to get organized and accomplish everyday tasks after a concussion.
A lot of factors contribute to this. It takes time and energy to manage physical symptoms like headache and fatigue. Processing speed is slow. Changes in attention and memory impact your ability to keep track of everything you need to do and stay focused.
These challenges can make life frustrating and overwhelming. The next few posts will cover the best strategies to help you get organized. First up: making a brain dump.
Forget the to-do list. Make a brain dump
Making a to-do list is a good strategy when you’re feeling overwhelmed. It helps you focus and decide the next task you need to do.
But a traditional to-do list might not cut it after a concussion. Your brain may have trouble gathering your thoughts to write the list. Or, you may having trouble remembering what to put on the list. A brain dump helps with these challenges.
What is a brain dump?
A brain dump is just like it sounds. You dump all of your ideas onto a piece of paper. This includes must-dos, should-dos, and want-to-dos. Anything that you have thought about doing now or in the future goes on this list. A brain dump lets you capture more to-dos and clear up mental energy.
You capture more to-dos because your brain is free to think of anything on your mind, not just what’s on the agenda tomorrow. You can think more clearly because storing ideas in your brain takes up mental energy. Once those ideas get onto a piece of paper you have more space to think. Here’s how to get started:
How to make a brain dump
1. Step One- Capture
Plan a distraction-free time in a relaxing place to let your thoughts roam freely. Write down every task and project that comes to mind in no particular order.
Include anything that you need to do, feel pressured to do, or hope to do.
Keep writing until you can’t think of anything else.
At this point don’t focus on how and when you’ll get these tasks done. Just get them on a list.
2. Step Two- Keep going
Next do an activity that fosters free-flow thought. These types of activities include folding laundry, doing the dishes, taking a shower, doing a guided mindfulness exercise, etc. Keep your list nearby because you will likely think of more items to add.
3. Step Three- Finish
Now your list is done! Choose a designated spot for your list so you can see it and update it regularly.
Set yourself up for success
It takes time and effort to make a brain dump. Here are some strategies to help you be successful:
Make your brain dump and to-do list in a place with low stimulation and distractions. Or, work in an environment with the right kind of distractions. Some people can focus best in a coffee shop for example.
Work at the time of day when you have the most energy to think clearly.
Give yourself plenty of time.
Focus on progress not perfection. Your brain dump may not be “complete” the first time you make it. Add to it as you go.
Put a reminder in your phone to re-analyze your brain dump at least once/week.
Next Steps:
After following this process you should feel better knowing that your to-dos are in one place. But, you still might feel overwhelmed wondering how you are going to get it all done. The post next week will help you start processing your list.