ADHD

My brain feels like a race car without brakes. Competing thoughts racing around simultaneously,  one leading to another seemingly unrelated, but yet related thought. For example: “I need to hang up the washing” (goes to hang up washing)> “oh yes, I need washing powder”> “I also need to buy cat food”> “I wonder where she is?” (abandons hanging up the rest of the washing to look for cat). Then spends 10 minutes cuddling the cat. Goes back to desk and continues working but thirty minutes later suddenly remembers the wet washing still in the basket outside and rushes off to hang it up.  This is just one small example of my life with ADHD. It is annoying, frustrating and often feels like you just can’t anything productive done.   The Default Mode Network But did you know that there is a logical reason for this? We have a set of brain regions called the Default Mode network (DMN) which include the ventrolateral and ventromedial prefrontal cortex, the posterior cingulate cortex (PCC), the cuneus, and the inferior parietal lobe. These areas are activated spontaneously when we’re awake or when we are not focused on a specific task, or when at rest, like when daydreaming, thinking about feelings, ruminating, or imagining. It’s also active when we are processing information about ourselves. The problem with most of us with ADHD, is that this area of our brain seems to stay activated ALL THE TIME. This is where obsessively worrying about something, ruminating over past mistakes or conversations, or catastrophising (imagining worst case scenarios) comes in. So when we need to activate our TPN (task positive network) for focusing on the task at hand, our DMN doesn’t disengage, making it challenging to stay focused on what we’re supposed to be doing. In Neurotypical people, the DMN can disengage when the TPN switches on and visa versa. But because ADHD is a neurodevelopmental disorder of the brain, this process is harder for us.  While it can have it’s advantageous: being creative, thinking out-the-box, coming up with unconventional ideas on how to solve problems or complete tasks, it can also be frustrating and counter productive.    How to manually switch over In neurotypical brains, these networks function like a seesaw, with one activating while the other is suppressed. In ADHD, this “seesaw” mechanism is faulty, leading to simultaneous activation and competition that disrupts focus. The DMN and TPN compete for control, causing the mind to be easily pulled away from tasks by internal thoughts and daydreams. This manifests as distractability and difficulty with sustaining attention.   One study found that the stimulant medication methylphenidate (Ritalin) can help normalize the brain circuits in individuals with DMN dysfunction. It suppresses the DMN, so that the TPN can engage as needed,  and this improves task performance.   While the switch from the Default Mode Network (DMN) to the Task-Positive Network (TPN) isn’t like flipping a light switch, you can manually trigger this shift by engaging in concrete, external-focused actions and mindfulness practices. By consciously interrupting DMN-driven thought processes like daydreaming or rumination, you can activate the TPN for better concentration. Here are some practical steps you can try to do this manual switch. Get in touch with your senses  Try breathing in and breathing out for a count of 4 to shift your brain’s focus from internal thoughts to a deliberate, physical task. Name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you are grateful for. Stand up and stretch, walk around, make a cup of tea. Physical movement is like a reset button for the brain that helps you re-engage with your work. For those with ADHD, a fidget tool can serve as a non-distracting way to satisfy the brain’s need for stimulation.  Engage with your environment Minimize external distractions by tidying your work area or using noise-canceling headphones. A focused environment helps prime the brain for task-positive work. If possible, move to a new location, such as a quiet café, a park bench, or even just a different room. Novel surroundings can help break the cycle of a wandering mind. For some, complete silence is a distraction. A low-level noise source, such as instrumental music, brown noise, or coffee shop sounds, can provide a consistent sensory input that keeps the DMN from taking over. Implement structured tasks Overwhelming tasks can trigger “ADHD paralysis.” By breaking a large task into small, manageable steps, you create a series of smaller tasks that are easier to start and complete. Use the Pomodoro Technique. This time management method breaks work into timed intervals (e.g., 25 minutes of work, 5 minutes of rest). The structured breaks allow the DMN to relax, which can prevent it from taking over during a work period. Try to make a tedious chore or assignment more interesting. Time yourself to see how quickly you can do it, or offer yourself a small reward for completion. This adds a layer of challenge that holds your brain’s attention. Reframe and redirect your thoughts When you notice your mind wandering, mentally “note” or “label” the thought without judgment (e.g., “rumination,” “worry,” or “planning”). Then, consciously redirect your attention back to the task at hand. If your DMN often pulls you into anxious rumination, schedule a specific time of day to intentionally think about your worries. This helps train your brain to postpone stressful thoughts rather than having them hijack your focus during important tasks. Taking one concrete, goal-directed step—even if it’s tiny—activates the TPN. If you are ruminating on a project, just writing one sentence or defining one small task can be enough to get the momentum going. Try these practical steps and see if they make a difference! I use a lot of these in coaching and on myself and I can say they definitely work, but it is good to see which ones fit with you.   References: Querne L, Fall S,