How Yoga Can Tame the DMN Demon (maybe the ‘Worst Part’ of ADHD?)
Does your mind feel like a constant carousel? Whether it spinning thoughts and ideas, or over-worrying and not being able to switch off at night?
Me too! Welcome to the Default Mode Network (DMN), a fascinating brain network that plays a significant role in ADHD.
You often hear about dopamine and executive functioning, but rarely about the DMN, which I have come to understand as one of the most important things to manage, and as ADHD expert Dr Ned Halliwell shares - can be the worst part of ADHD - he refers to it as the ‘demon’.. DMN!’ Well, that is sure how it can feel sometimes.
What is the Default Mode Network (DMN)?
Think of the DMN as the ‘background hum’ of your brain. It is a set of interconnected brain regions that fire up when you in ‘relax’ mode, i.e when you aren’t focused on a specific task, for example sitting down on the sofa for a relaxed cuppa.
While the DMN is essential for self-reflection, empathy and moral reasoning, with ADHD it can get stuck in overdrive.
Usually, when you start a task, the DMN switches off, enabling you to be focused on the thing in front of you, but with ADHD the DMN often stays active.
Why Ned Hallowell Calls it the ‘Worst Part’ of ADHD
When the DMN refuses to step back, it can be exhausting, and can lead to:
The Shame Spiral (Rumination): Our internal narrative leans toward negativity, replaying past mistakes or imagining future failures.
The ‘Fog’: Constant mental clutter makes it nearly impossible to encode new memories, leading to that classic ADHD forgetfulness.
Task Paralysis: Because your brain is drawing focus toward internal worries, you physically struggle to ‘start’ the thing you need to do right now.
3 Ways to Tame our demon
We can’t eliminate the DMN, but we can learn to regulate it. Here are three strategies to calm our overactive mind and tame the demon!:
1. Yoga and Meditation
Meditation is a great way to tame the DMN, however many people with ADHD find the traditional ‘sit-still’ meditation impossible.
Yoga is the ADHD workaround. With Breath as an anchor it pulls your focus away from the internal monologue and into the physical body.
With Mindful Movement you are training your brain to stay ‘present’ through physical sensation, helping your mind to feel calm and clear, which can last for hours after.
2. Physical Exercise
Think of movement as a ‘Reset Button’ for your brain. It increases blood flow and helps the different regions of your brain (including the DMN) communicate more effectively.
3. ADHD-Friendly Nutrition
What we eat impacts our neurotransmitters. A diet rich in Omega-3s and complex carbohydrates supports our brain health and can reduce the inflammation that contributes to DMN dysfunction.
Exclusive Big Sister Yoga Offer
Taming the DMN is easier with group support and accountability, and we would love to support you with this.
This spring, when you sign up our Focus & Thrive Membership, you will also receive full access to The Good Food Yogi Membership (value £40/month), which includes frequent daily online yoga sessions with expert (and lovely!) yoga teacher: Emma Garland.
