How to 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 ways to calm our overactive mind and tame the demon!:
1. Coaching 🎯
Coaching helps shift the brain from the self-critical loops of the Default Mode Network (DMN) into the Task-Positive Network, turning idle rumination into focused, future-oriented action.
Coaching is one of the top recommendations for ADHD, and funded by Access to Work, for anyone employed in the UK. Learn more.
2. Yoga and Meditation 🧘
While meditation is a proven way to 'muscle up' your focus and quiet the DMN, the traditional 'sit still and clear your mind' approach can feel like an uphill battle for the ADHD brain.
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.
Exclusive Big Sister Yoga Offer
We find taking action is easier with group support and accountability! and we would love to support you with this with our special yoga opportunity.
Right now you can 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.
I love to join as many of these as I can - to keep my DMN at bay! I look forward to seeing you there. Together is better 🧡.
