Quick answer: Do a 2-minute voice brain dump: talk fast, don’t edit, then end with “Next actions:” and speak 1–3 bullets. Add one tag like [stuck] or [clear]. Review once a day for 2 minutes. The goal is relief + traction, not perfect notes.
The ADHD capture problem: typing triggers editor mode
For a lot of ADHD brains, the hard part isn’t “having thoughts.” It’s capturing them before they vanish.
Typing adds friction:
- you need both hands
- you have to look at the screen
- you start rewriting
- you lose the original thought
Voice is faster than fingers. And it keeps you in output mode.
The only rule: no editing during capture
If you let yourself edit while capturing, you’ll stall.
The point of a brain dump is transfer: head → file
Not: head → perfect document
The 2‑minute voice brain dump script (copy this)
Speak in this order:
- Title (2–6 words)
- Dump (60–120 seconds, whatever is in your head)
- Next actions (1–3 bullets)
- Tag (one word in brackets)
Example:
Title: Tuesday overload.
Dump: I’m behind on the roadmap, I keep avoiding the email, and I’m worried the meeting will be awkward…
Next actions:
- Reply to the email with a 2-sentence update
- Block 25 minutes to outline the doc
- Text Sam to confirm the agenda [stuck]
That’s a win.
Make it low friction: one note per day
If every brain dump becomes a new file, you’ll avoid it.
Use one daily note and append. The daily note becomes a “mental inbox.”
Related: /learn/append-to-last-note-shortcuts
The review that doesn’t overwhelm you
Most systems fail at review. Too much text feels like homework.
Try this instead:
- Daily (2 minutes): skim yesterday’s titles, copy the “Next actions” into your task list.
- Weekly (5 minutes): search for your tag (like [stuck]) and scan what helped.
That’s it.
Tags that create pattern recognition
Pick a small set and reuse them:
- [stuck]
- [clear]
- [anxious]
- [excited]
- [tired]
After two weeks, you’ll see patterns: what triggers overwhelm what creates clarity
And you’ll have data that isn’t vibes.