Decluttering Your Mind To Hear From God More Clearly

Feeling scattered? Try a brain dump – a way to clear your mind, process emotions, and tune in to God’s gentle voice.

Have you ever sat down to pray, journal, or open your Bible…only to feel like your brain is buzzing with a thousand thoughts?

The grocery list. The email you forgot to reply to. The kid’s school project that needs supplies by tomorrow. That awkward comment you replayed in your head ten times. The burden you’re carrying for a friend.

You want to be still with God, but instead, you feel scattered. Foggy. Tugged in all directions.

I know that feeling all too well.

Sometimes it feels like I’m carrying so much in my head that I can’t focus on anything in front of me, least of all on hearing from the Lord. I feel stuck, and instead of moving forward, I end up spiraling in the same worries, to-do’s, and feelings on repeat.

That’s where brain dumps have become a lifeline for me.

Why Brain Dumps Matter

A brain dump is exactly what it sounds like – pouring everything swirling in your head and heart onto paper. It’s not about tidy answers or polished paragraphs. It’s about noticing.

When I take time to do a brain dump, it helps me:

• Declutter my thoughts so I can actually breathe.
• Name emotions instead of staying stuck in vague heaviness.
• Spot patterns I didn’t see before.
• Invite the Lord into what’s really going on in my heart.

I’ve tried doing brain dumps on my phone or computer, but honestly, it’s just not the same. Physically writing things down, pen on paper, helps me slow down and process in a way typing never does.

There’s something about naming your emotions and writing them out that makes space for God to meet you there.

It’s like clearing the clutter off the kitchen table before setting down a meal. Brain dumps clear the clutter in your mind so there’s room for Scripture, prayer, and the Lord’s gentle nudges.

How To Do a Brain Dump

The beauty of brain dumps is that there’s no wrong way to do them.

But if you’re new to the practice, here are some steps that might help:

1. Grab a blank page.
   No structure. No lines to fill in. Just space to be honest and messy and get it all out.
2. Write without editing.
   Let it all spill out – thoughts, feelings, questions, items from your to-do list, prayers, frustrations, random song lyrics in your head, even doodles or stick figures if that’s what comes.
3. Name what you feel.
   Not sure where to start? Jot down simple words: tired, angry, excited, anxious, hopeful. A feelings wheel can help spark ideas if you’re stuck.
4. Notice what repeats.
   Sometimes, a “random” thought, emotion, or mental picture that shows up on paper is the Holy Spirit gently nudging me to pay attention.
5. Bring it before the Lord.
   Once it’s written down, pause and pray. You don’t need to fix it yet. The goal is simply to notice and invite God into the middle of it all. Ask for wisdom, guidance, discernment, focus…whatever you’re needing.

When To Use Brain Dumps

For me, brain dumps are helpful in different ways:

• Before my quiet time or Bible study – so I can enter calm and focused, not distracted.
• After my Bible study – so I can sort through and process my response to what I just studied.
• When I feel overwhelmed during the day – to sort through what’s urgent vs. what’s just noise.
• When I’m stuck in a spiral of thoughts or emotions – so I can get them out of my head and onto the page.
• Before leading a group or teaching – to clear space for God’s truth instead of my stress.

When my thoughts feel especially scattered or stuck, I will do three or more brain dumps in a single day. Sometimes they are a part of my morning quiet time and sometimes I’m scribbling my thoughts out in a quick break while my kids are at a playground.

I almost always keep a journal with me for this reason!

Why It’s Worth Trying

I can’t tell you how many times I’ve done a brain dump and discovered clarity waiting for me on the page.

Something about physically writing out the jumble of thoughts gives my heart room to breathe.

I see patterns. I notice what’s weighing heavier than I realized.

And more often than not, I hear God’s gentle invitation: Bring that to Me. Let Me carry that with you.

It’s not about finding instant answers. It’s about making space – clearing out the clutter so you can tune in to God’s voice.

If your mind feels crowded, your heart feels heavy, or you just feel stuck, I want to gently invite you to try it.

Open a fresh page, grab a pen, and see what spills out.

A Blessing for You

As you make space on the page and in your heart,
may the Lord meet you in the middle of the mess.
May He quiet your racing thoughts,
lift the burdens you’ve been carrying alone,
and speak peace over your soul.

“Come to me, all who labor and are heavy laden, and I will give you rest.” – Matthew 11:28 (ESV)