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10 brain dump prompts to say out loud at night
Ten brain dump prompts to say out loud in the evening: what you're worried about, what you need to remember and what can wait. A minute each, no right answer.
In this guide
How do you brain dump at night?
When your head keeps replaying the day, it can help to say it out loud instead of holding it. Talking it out puts the thoughts somewhere other than your head: worries, things to remember, things that can wait.
These ten prompts are for the evening. There is no order and no right answer, and a minute each is enough. If you use a voice journal like Dearly, it writes the page for you while you talk.
What should you say in a brain dump?
Whatever your head keeps replaying: worries, things to remember, things that can wait. Take the first prompt that fits.
- What is my head replaying right now?
- What am I worried about for tomorrow? Say all of it.
- What did I forget to do today, and what can wait?
- What did I say today that I keep going over?
- What am I annoyed about that I haven’t said out loud?
- What do I need to remember for tomorrow? Say it once.
- What is the biggest thing on my mind, and what is the smallest?
- What went fine today that I haven’t given credit to?
- What can I do nothing about tonight?
- What is one thing I can leave until tomorrow?
How do you use these prompts?
- Say it messy. Start anywhere and let it come out in any order.
- Say the thing to remember once. Once, out loud, is enough.
- Stop when the minute is up. You can do another prompt, but you don’t have to.
- Put the phone down after. The recording will still be there tomorrow.
Related: more journaling prompts to say out loud · the complete voice journaling guide · Dearly, the voice journal.