What you’ll learn
- What brain dump does – externalizes every open loop in your head in five minutes.
- Why ADHD working memory needs it – overwhelm is usually buffer overflow, not too-much-to-do.
- How FOCO’s brain dump is structured – type, then auto-sort into actionable categories.
- When to use it – any moment your head feels too full to think clearly.
- Where to find it – free web version at /adhd-tools/, deeper mobile version in the app.
How brain dump works
Type fast, no editing
One thought per line. As fast as you can think of them. Don’t reorder. Don’t fix typos.
FOCO sorts the dump
Three buckets: Do now, Schedule, Park. Pattern-matched, not random.
Pick what’s next
From “Do now,” pick one. Run it through task breakdown. Go.
What brain dump does
You sit down with a head full of competing thoughts. Tasks half-remembered. Deadlines you should know. People you owe responses to. Worries about something unrelated. The phone bill. The medication refill. The unanswered text from a week ago.
You cannot think because you are holding all of it at once.
You open the brain dump. Type every open loop, one per line, as fast as you can think of them. Don’t organize. Don’t prioritize. Just empty the buffer.
Five minutes later FOCO shows you the list, sorted: what’s actually urgent (do now), what’s time-bound (schedule), what’s not urgent (park). The fog clears because the loops are out of your head.
Why ADHD working memory needs externalization
Buffer overflow ≠ too much to do
ADHD working memory holds 3-4 items vs the neurotypical 4-7. The list isn’t longer – your buffer is smaller and currently full. New thoughts can’t even land.
Offloading > pushing harder
Trying to “just focus” while holding 12 open loops is impossible. The fix is getting them out of your head, where they aren’t using your buffer.
Sorting after dumping is critical
A raw dump is half the fix. Without sorting, you’ve moved chaos from your head to a list. FOCO does the sort so you can use the dump immediately.
How FOCO’s brain dump works in detail
Step 1: Type fast, no editing
One thought per line. As fast as you can think of them. Don’t go back to fix typos. Don’t reorder. Don’t add context. The point is speed – get them out of your head before more come in.
Step 2: Stop when you stop
When you can’t think of any more open loops, you’re done. Most ADHD adults find this happens within five to ten minutes. The first minute is usually the obvious tasks; the next four minutes is where the buried ones surface.
Step 3: FOCO sorts
The app reviews your list and proposes categories: Do now (urgent, doable in under 10 minutes), Schedule (time-bound but not immediate), Park (no urgency, can revisit later). You can override any categorization.
Step 4: Pick what’s next
From the “Do now” pile, pick one. FOCO offers to run it through task breakdown if you want first steps. Or just go do it.
When to use brain dump
Morning fog
You wake up with a head already full. Twenty minutes of brain dump before opening email and you’ll know what actually matters today.
Pre-overwhelm intervention
You feel the overwhelm rising but haven’t crashed yet. Brain dump before it escalates. The act of externalizing often lowers the threat level enough to recover.
Post-overwhelm recovery
You’re already crashed and cannot think. Brain dump as triage. Even if you don’t act on the sorted list, the fog will lift faster.
End of day, can’t sleep
Tomorrow’s worries are keeping you awake. Brain dump them onto the page so your brain knows they’re not lost. Most ADHD adults sleep better after a brief evening dump.
Free web version vs mobile app version
Free web version
Available at /adhd-tools/ (launching soon). Works in any browser, no signup, no account. Your dump stays in your browser session – nothing is sent to a server.
Best for: occasional emergency use, testing whether brain dump works for your brain, sharing the technique with friends.
Mobile app version
Inside the FOCO app. Same dump experience plus: dumps sync into your task list, categorized entries become tasks you can break down further, history is saved so you can see patterns over time.
Best for: ongoing use as part of your daily workflow.
How brain dump pairs with other features
Brain dump produces a sorted list. From there: pick a “do now” entry, run it through task breakdown, take the first step into focus mode, work with the mascot present.
Brain dump is the “what should I even do” upstream of the rest of the FOCO loop.
FOCO is live on Google Play
The Android app is out now. Download FOCO free on Google Play → iOS is coming next. The free web brain dump tool is coming to the site soon.
FAQ
Is brain dump just journaling?
No. Journaling is reflective writing – usually narrative, exploring feelings or events. Brain dump is fast offloading – short fragments, one thought per line, no narrative. Different cognitive operation, different purpose.
What if I dump and FOCO sorts wrong?
Override any categorization with one tap. The auto-sort is a starting point; your judgment is the final word. Over time the app learns your patterns.
Is my brain dump data private?
Yes. Web version: data stays in your browser, never sent to a server. App version: stored locally on your device, encrypted in transit if you choose to sync. Not used for AI training. Full privacy details →
How long should a brain dump session last?
Most useful sessions are 5-10 minutes. Longer than 15 minutes usually means you’re starting to overthink – the point is offloading, not analyzing.
Can I do this on paper instead?
Absolutely – paper works fine for the dump itself. FOCO adds value through the auto-sort and the integration with task breakdown. If paper-and-pen is your tool of choice, that’s a valid path.