Where your mind goes when it wanders + why it matters?
Have you ever found your mind wandering aimlessly, lost in thought while staring out the window or waiting in line at the grocery store? Maybe you’ve laid awake in bed ruminating about that thing you said at that party last week? If the answer is “yes”…chances are, you've experienced the workings of the Default Mode Network (DMN).
The DMN is a network of regions in your brain that quietly hums with activity when we're not actively engaged in a focused task, playing a pivotal role in things like daydreaming, processing memory, self-reflection, planning, and making connections between concepts (Hallowell & Ratey, 2021).
Regions of the brain in the DMN
The DMN is where our minds go whenever you’re not engaged in a specific task (in which case, the Task Positive Network (TPN) is engaged). If you’re neurotypical, your DMN turns off and your TPN turns on when you’re focused on a task. Easy peasy!
But if you’re neurodivergent — let’s say, you have ADHD — the TPN and DMN are often turned on at the same time and it’s easier to get stuck in the DMN. This is where you might begin to notice hallmark signs of ADHD, such as difficulty paying attention or noticing detail. That said, the atypical functioning of the DMN in ADHD is what also “allows for expansive, imaginative, and creative thinking” (Hallowell & Ratey, 2021).
Interestingly, increased DMN activity has been observed in individuals experiencing things like depression, anxiety, addiction, and PTSD. When the DMN is active, attention is directed inward, often defaulting to thoughts and memories about yourself. It’s like slamming on gas pedal in the DMN — this is where we get things like rumination, perseverative thoughts (having the same thought over and over again), inability to regulate emotions, and cravings (Brewer, 2021). Our minds are off to the races, so to speak.
The good news: there are many tools to quiet and restructure connectivity in the DMN. Here are a few:
Meditation. Focusing your mind on the present moment means you’re not ruminating about the past or worrying about the future. Over time, this can result in a more flexible and adaptive DMN that is less prone to becoming hyperactive or intrusive.
Exercise. Exercise increases dopamine, serotonin, and norepinephrine, which promote focus and emotional regulation. Similar to meditation, attention is directed to movement and sensation in the present moment.
Being in nature. Like meditation and exercise, being outside in nature offers sights, sounds, and smells that pull us out of thought and into the present moment and quiets the mental chatter. Exposure to natural settings has been linked to reductions in stress hormones such as cortisol, which can dampen DMN activity associated with anxiety and worry.
Psychedelics. Reduction in DMN activity is thought to underlie the profound alterations in consciousness, perception, and ego dissolution commonly experienced during psychedelic trips. However, it's essential to recognize the potential risks and legal restrictions associated with psychedelic use and to approach these substances with caution and respect.
All of our brains work a little differently and learning about how yours is unique may help improve well-being, self-compassion, and relationships . A few books I’ve found helpful that involve the topic of the DMN are…
ADHD 2.0 : New Science and Essential Strategies for Thriving with Distraction-from Childhood through Adulthood by Edward Hallowell and John Ratey.
Unwinding Anxiety : New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind by Judson Brewer.
You may also find this video useful.
