How to AIDHD… Your Brain Dump

Written By Dan Caplin

Because sometimes your brain just needs a damn good clear-out.

Some people journal.
Some people meditate.

I brain dump like my life depends on it.

Running multiple ventures. Consulting 5 days a week. DJ Gigs at weekends. Having 4 kids, Staying (just about) sane.

My brain is a browser with too many tabs open. And until recently, it felt like I couldn’t close any of them.

But now I’ve found a rhythm.
A system.
A way to catch the chaos and turn it into clarity.

Here’s how I do it - and how you can too.

The Problem with ADHD Brains (and To-Do Lists)

If you’re neurodivergent (or just overwhelmed), you’ve probably found that traditional productivity tools don’t quite work.

  • Your to-do list becomes a guilt list.

  • You can’t focus because you’re carrying everything in your head.

  • You open Notion, Asana or Trello… and then forget why you opened them.

Sound familiar?

That’s why the brain dump is the most ADHD-friendly productivity hack I know.

But the key? You need a workflow, not just a blank page.

My ADHD-Friendly Brain Dump System

Here’s my 3-part system for turning brain chaos into something useful—powered by a little AI and a lot of honesty:

1. Voice Note First

Don’t type. Talk.
I use Otter or Notion AI to voice dump everything swirling in my brain.
It’s faster. It’s more honest. And it gets everything out.

2. Summarise with ChatGPT

Paste the transcript into ChatGPT with a simple prompt like:

“Can you pull out actions, deadlines, themes and anything I should prioritise from this voice note?”

It turns the mess into manageable blocks.

3. Move into Action Tools

Once it’s processed, I move key actions into Notion or my daily task view.

That’s it.
Simple. Sustainable. Sanity-saving.

Why It Works

  • Voice-first input matches how ADHD brains process information

  • AI helps structure what feels overwhelming

  • You create separation between thoughts and tasks—so the emotional charge calms down

  • You trust your notes again (and that’s huge)

Want to Try It?

Here’s a free ChatGPT brain dump prompt you can copy.
And if you want a Notion template to go with it, just drop your email here and I’ll send it over.

Final Thought

If your brain is loud, scattered, brilliant, and busy—you don’t need to “fix” it.
You just need better systems that work with it, not against it.

This is exactly the kind of thing we’ll explore in my FlowMindset Sprint.

✨Want early access? Join the waitlist.

Dan Caplin