One Good Thing: how doing a ‘brain dump’ before bed could help your mental health

ellie middleton

Credit: Ellie Middleton

Frame Of Mind


One Good Thing: how doing a ‘brain dump’ before bed could help your mental health

By Ellen Scott

2 years ago

2 min read

Welcome back to One Good Thing, Stylist’s Sunday series, as part of Frame Of Mind, that asks experts in mental health for the one good thing we can all do to boost our wellbeing.

This week, we’re chatting with activist, speaker and author Ellie Middleton

Hi, Ellie! If you could recommend One Good Thing everyone can do to improve their mental health what would it be, and why?

I find a before-bed brain dump super helpful! 

As someone with a very busy ADHD brain, there are always tons of thoughts and ideas floating around my head, so having the chance to get them all onto paper before getting into bed helps me wind down and have a better chance at getting to sleep more easily. It also encourages me to reflect on the day, practise gratitude and stay organised.

Sounds good! How do we do it? 

Every night, before bed, I write a brain dump in my journal. I start off with three things from the day that have made me smile, and then I write down a to-do list for the following day. After this, I’ll write down anything that I need to keep track of but isn’t specifically on my list for tomorrow, and then I’ll do a general brain dump section of any things I need to remember or ideas that are floating around my head that I could come back to at a later date.

There are tons of thoughts floating around my head 

Ellie Middleton

What are the benefits of doing this?

It empties out my busy brain before bed, encourages me to reflect on the day, practise gratitude and sets me up on the best foot for the next day. 

Are there any common pitfalls for brain dumping? 

As an ADHDer, it can be tricky to get into routines or remember to do habits, even if you know those things are good for you. Having a visual reminder, like keeping your journal on your pillow so it’s there when you get into bed, can really help.

How has doing your One Good Thing changed your life?

It helps me wind down and get a much better night’s sleep!

UNMASKED: The Ultimate Guide To ADHD, Autism And Neurodivergence by Ellie Middleton is publishing on 26 October 2023 (Penguin Life, £16.99)


Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

Images: Ellie Middleton

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