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Daily reflection and braindump for procrastination and adhd

Start of Exercise

Set aside dedicated time and find a quiet, comfortable space

Take a few deep breaths to center yourself

Gather a notebook or journal and a pen

Braindump Phase

Write down everything that is on your mind, without filtering or organizing

Include tasks, thoughts, worries, ideas, and anything else taking up mental space

Keep writing until you feel you have captured all the important items

Sorting and Categorizing

Review your list and group similar items together

Identify tasks with similar themes or actions
Create separate groups for each category

Identify tasks that are urgent, important, or can be delegated

Prioritize tasks based on deadlines or importance
Decide which tasks can be assigned to others

Consider categorizing by project, deadline, or level of effort required

Organize tasks by specific projects or goals
Group tasks by their due dates or timeframes
Sort tasks by the amount of time or energy they will require

Prioritization and Time Blocking

Assign priorities to each item based on importance and urgency

Use a numbering system or color-coding to rank tasks

Block out time on your schedule for high-priority tasks and breaks

Reflection and Adjustment

Reflect on how you feel after completing the exercise

Notice any patterns or triggers that emerged during the braindump

Adjust your approach or strategies for the next session based on your observations

End of Exercise

Review your prioritized list and action plan

Commit to following through on your schedule and priorities

Put away your notebook and take a moment to acknowledge your efforts and intentions

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