How to quiet your mind by doing a brain dump

Try something called a “brain dump” in the first hour of your day. This exercise, which only requires 10 minutes, can help you empty your mind of negative thoughts and streamline your focus on what matters most.

It works like this: Take a few minutes to write down on paper everything that’s weighing you down, letting your mind flow freely onto the page. If you think keeping everything you need to know neatly packed away in your head is a smart way to run your life, you’re probably hurting your productivity and stifling your creativity.

One can try embracing quiet reflection and moments of doing absolutely nothing. When you disconnect from distractions, you give space for your mind to create new pathways.

If you’re hesitant to break away because you feel that you’re on a roll, be mindful that it might be a false impression. Your brain needs downtime to remain industrious and generate better ideas.

It’s been proven that spending time in nature relieves attention fatigue and increases our creativity. If you’ve been using your brain to multitask—as most of us do most of the day—and then you set that aside and go on a walk, without all of the gadgets, you’ve let the prefrontal cortex recover.

That’s when we see these bursts in creativity, problem-solving, and feelings of well-being.

Our never-ending obligations are important, but those flashes of creativity, the ones that come to you spontaneously in some quiet hours, are pushed to the back of your mind.

Honouring your passion can help you tap into your emotions and boost your creative genius, but only if you allow yourself the space to pay attention. When you open your eyes first thing in the morning, rather than rehearse your multitude of to-dos, remember to reflect on the ideas that enliven you, the ones that fill your cup with meaning. Those are the ones that should be at the top of your list.