research shows advantages of dumping your thoughts on paper, doodle on paper while letting thoughts wander, capturing/ getting todos out of your brain.

from www.inc.com/jessica-stillman/can-a-complicated-bullet-journal-help-you-get-more.html

on bullet journals:

The essence of the idea is “creating an indexed breakdown of the year – each month and each day – with tasks jotted down daily and then either checked off, scheduled or relocated into other parts of the journal. Notes on everything from reading lists to life goals can also be taken and cross-referenced, with a selection of symbols used to add extra meaning to thoughts or events,”

on why

a huge body of scientific research shows that old fashioned journaling — nothing fancier than dumping your thoughts onto the page — can be hugely positive for mental health.
This suggests that basically any way you find to get your thoughts down on paper is probably going to help you calm your mind and get stuff done
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Neuroscientist and author Daniel Levitin, for instance, suggests … works like an external memory extension.
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works like an external memory extension
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The conscious mind can attend to about three things at once. Try to juggle any more than that and you’re going to lose some brain power
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It might also help shut down a psychological phenomenon known as the Zeigarnik Effect, which states that it’s easier to remember uncompleted tasks than completed ones. When an undone task keeps intruding into your thoughts, simply planning out when you’ll complete it can help clear it out of your mind, research shows
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Research tells us that if you can take time off from your workflow and let your mind wander – maybe doodle, listen to music, draw pictures or even just stare out the window – those periods of inactivity are actually essential to having productive periods of activity