This Checklist Will Help You Break Free From Your Thoughts (Barbell #8)

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When you first try to write down what you are thinking, you might not know where to start, which is extremely frustrating.

The easiest answer is to start with whatever is the most top of mind. However, I recommend checking out this list when you first start to brain dump. If you do the onboarding process of the Barbell System, this exercise is a part of the step-by-step guide.

This exercise called Mindsweep (from the Getting Things Done methodology) is a powerful way to remind yourself of everything you would/could/should/must/have to do.

Have your task manager and note-taking app at hand when you read the following list. If you think, “Oh, that reminds me of X,” write down X as a separate task on the Options list. If you come up with ideas and other spontaneous journaling during this exercise, write them down on your note-taking app.

Step 1. Dump your thoughts when you read this Mindsweep List

Problems

Every problem, negative feeling you have, whether pain, worry, resentment, or anxiety, needs to be captured and identified. What is taking more mental bandwidth than it deserves?

Examples

• “My back is hurting” => Schedule doctor’s appointment
• “What if the presentation for the client is going to fail and I will make a fool out of myself?” =>Revisit the presentation for practice and tech check-in
• “I hate when person X does this all the time” => Resolve situation with person X
• “What if I get laid off and cannot feed my family?” => Get clarity about the current job situation and backup options

Calendar

Look at your calendar for the past weeks for any follow-up to a meeting or event. Also, look at the future weeks for something you need to book, prepare for. There can also be upcoming events, such as birthdays and anniversaries.

Examples

• “I need to figure out what we’ll do at that team off-site” => Plan team off-site agenda
• “I need to call person Y back” => Develop sales campaign with person Y
• “I need to book the trip coming up in two months” => Book trip to destination Z
• “Mum’s birthday” => Organise celebration with family, relatives and friends

Briefcase/bag/wallet/backpack/purse/pockets

What objects have you collected because you will do something about them in the future?

Example

• Business card in purse => Follow up with potential contractor from conference

Physical environment

Walk around your home, car, office, desk, cabin and look for things that are just lying around without a place. There can also be things in need of repair, things you need to do, or things you need to buy.

Examples

• Documents on desk => Sign the form and mail them
• Old clothes => Sort them and decide whether to keep, give away or trash
• Clean the garage => Assemble the necessary tools and schedule time for it
• Buy new headphones => Research the best option for me and then order it

Professional development

Is there anything you want to learn, build and start to advance your career forward?

Example

• Training workshop X => Look up, and request participation for Training workshop X

Personal development

Is there any hobby you want to pursue? Any skills you want to learn and become better at? Any exercise you want to start?

Examples

• Learn Polish => Look up the best material for me and schedule time for reading, listening and practice
• Learn to paint => Look up course or instructional material and complete them
• Start running regularly => Research a good beginners program with small distances with gradual improvements over time

Check out this incomplete trigger list from Getting Things Done for more inspiration.

Step 2 — Separate Your Obligations from your Options

Look at your task manager and go through each task, one by one. For each, ask the following magic question to separate your obligations from options:

Will there be too many unwanted consequences if I DO NOT do this task at all?

If no, just move on to the next task. You have accepted that this task is a choice, not something you have to do.

If yes, it is an obligation. Then you do the following:

• Copy the task to your obligations list. In Google Task, you can also click the task itself and change the list.
• Set the latest due date you can get by with. This is to avoid procrastination by starting as late as possible.
• Then go to your calendar and set aside time to do this task, in accordance with the date you have assigned on your obligations list. You can either type obligations, the name of the task or simply nothing at all.
• Move on to the next task

When you have gone through all your tasks, the exercise is over. Leave your ideas on your note-taking app as-is. Feel the tangible sense of relief.

Tomorrow, we will uncover the best way to organize all of your information (and to build your very own Second Brain).

If you like this article series, you will enjoy the full e-book (a full expansion on how to use the Barbell System in your daily life). Click here to learn more.