Merry Metacognition: Using the Brain Dump Method to Reduce Stress
“I can never get organized!” Maria kept repeating to herself. As the holidays approach, she always feels overwhelmed: there is so much she needs to finish, the event invitations are piling up, and end-of-year work deadlines are fast approaching! Paralyzed by her own thoughts, she can’t seem to navigate her week and doesn’t know where to start. She wants to streamline her schedule and prioritize her to-do list, but she just doesn’t know how.
Enter, the brain dump!
Feel familiar? When things tend to pile up, our thoughts can often be our biggest obstacle. Growing our metacognitive ability to be aware of our thought processes allows us to take action even when our thoughts are screaming “NOO!” A brain dump is a great strategy to clear the mind and visualize what needs to get done.
Take out a blank piece of paper and write everything that you have on your current calendar, everything that is on your mind, and anything you may have already added to a to-list. Write until you can’t think of anything else. These items can be anything from “RSVP to office Holiday party” to “schedule oil change.” Once everything is on the paper, take a breathe! You’ve just unloaded a lot of information and allow your brain to explore the free space. Now it is time to prioritize and create an action plan.
Circle all urgent items, these can be things with external deadlines or something that involves others, maybe a work project or scheduling a dinner out with friends.
Schedule times on your calendar during which you plan to complete these items (schedule multiple times if multiple steps are needed). What is important but not urgent? Schedule that next.
With what remains, choose what you can delegate. Is there anything you can defer to someone else? Anything not a priority right now? No. is a full sentence. It is okay to say no to something or postpone a non-urgent task.
Going through this thought process will enable you to reduce overwhelm and objectively assess what tasks really need your attention and time. As you practice this, your metacognition skills as well as prioritization and decision making will improve.
Working with an Executive Function coach on this is a great way to see progress and build these crucial skills. Talking out your thought process with an expert coach empowers you to be more self-aware and self-confident. Schedule a discovery call today!
