The Brain-Dump To-Do List
A single A4 sheet, designed to be printed and left face up on your desk.
Write the time. Empty your head onto the page. Don't prioritise anything. When the next wave of thoughts arrives, write the new time and dump again underneath.
There's one rule at the bottom of the sheet, and it's the part that matters: before you put the page down, pick one task and start. That's the difference between a brain dump that clears your head and one that actually moves something.