Cognitive Offloading (and Why Your Journal Might Be Your Brain’s Best Friend)
- Candice Suarez
- 5 hours ago
- 3 min read
Ever catch yourself thinking, “If I could just get my brain to quiet down…”? Do you have trouble falling asleep at night because your mind is racing with all the things you have to do the next day? Did you have a crazy day and just can't stop thinking about all that happened (or didn't happen)? That’s where cognitive offloading comes in. It’s the simple act of moving thoughts, ideas, and to-dos out of your head and onto something else—like paper.
There’s real magic in that process. Writing by hand slows your thoughts just enough for clarity to catch up. It gives your brain permission to stop juggling and start breathing. When you journal—even for five minutes—you’re not just venting or planning; you’re freeing up mental space for creativity, problem-solving, and calm focus.
Sure, your phone notes app or reminders list can do the job too, but there’s something different about pen and paper. The tactile connection of handwriting activates different parts of your brain—it helps you process rather than just store.
So this week, try a little experiment: Before you open your laptop or phone, grab your journal. Do a quick brain dump—everything you’re holding, from the big goals to the grocery list. See how it feels to let your mind exhale onto the page.
November, to coincide with my official book release, I will be having a journal challenge. Instead of weekly emails, you will be receiving daily emails in November with prompts. However, I also fully endorse a good cognitive offloading (aka brain dump) strategy. So do what works for you-but journal!
Journal Prompts:
What thoughts or worries am I carrying that could live better on paper than in my head?
What am I trying to remember, manage, or control that could be released through writing?
When do I feel most mentally cluttered—and what helps me clear that space?
What feels heavy or unfinished in my mind right now?
If I could empty my thoughts onto the page, what would I want to make room for?
What recurring thoughts show up again and again—and what are they trying to tell me?
What systems or supports help me feel most organized and calm?
Where in my life could I use a little more clarity—and what might emerge if I wrote about it?
Affirmations:
My mind is a creative tool, not a storage unit.
When I write, I create space for clarity and peace.
Every word I put on paper makes room for calm and focus.
I can let go of what’s cluttering my mind and trust the process of writing it down.
I am allowed to release, reflect, and rewrite.
Save the Date!
It's here!!! I'm so excited to announce our first annual planning retreat - Draft Your Year with Pencil and Purpose! This is the perfect opportunity for you to get away to the beach, spend time in reflection and planning, and do the personal work necessary to make your 2026 the best year yet! Dates are January 22-25, with a Thursday evening arrival and departure Sunday morning. This will be for members and other guests. Click HERE for details and the link to sign up!
Office Hours: No more office hours in October. This is for Editor's Circle Coaching Members as well as any Guided Revision Coaching Members who would like to touch base between scheduled coaching appointments. HERE is the link to schedule a 30-minute slot
The Weekly Draft: happens every Sunday evening at 7pm at this link. Come prepared to reflect on the past week and draft the upcoming week. It is meant to be a heads down, co-planning time, with me being available to share strategies and/or answer questions. Join me HERE
The Reflection Room: happens every Wednesday morning at 7am. Come as you are—pajamas, coffee, and all—for a gentle check-in, a journaling prompt (or bring your own), and quiet writing time. No camera required. Join me HERE
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