The Wandering Mind: How to Train the Default Mode Network
Jul 28
2 min read
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You know that feeling when your brain just won’t shut up?
You're trying to focus, maybe even relax, and suddenly your mind is bouncing from one thought to the next like a pinball machine. “Did I reply to that message?” Ping. “Why did I say that in the meeting?” Ping. “I really need to get my life together.” Ping.
For some of us, this is a constant background noise. An ADHD-style buzz. A worry loop. A distracted fog that never quite lifts.
This is your Default Mode Network doing what it does best.
So… what is the Default Mode Network?
Think of your brain like a city. When you’re engaged, talking, working, reading, you’re driving through that city, following traffic lights and directions. But when you’re not focused on anything in particular? That’s when the Default Mode Network (DMN) kicks in.
The DMN is like your brain’s automatic radio station. It plays when you’re not actively doing something. It’s the space where your mind wanders. You daydream. Rehearse arguments. Replay awkward moments. Predict catastrophes. Relive old wounds.
For many of us, especially those with busy minds or attention issues, this station plays on max volume and it won’t turn off. We entertain thoughts as if they were reality, taking walks down the corridors of our minds to places, events, people and details, replaying them as if they were real. As if we were really there.
Why does this matter?
A constantly overactive DMN means:
You can’t stay focused, even when you want to.
You feel emotionally drained, even when doing “nothing.”
You can’t fall asleep because your mind is doing a TED talk at midnight.
You replay, overthink, and worry on autopilot.
Sound familiar?
The good news is: this is trainable.
What I teach as a Neuroscience Coach
Here’s the thing: we don’t need to “silence” your mind. We just need some guidance, structure, and practice.
That’s where neuroscience comes in.
As your coach, I help you:
Understand how your brain creates these loops.
Learn simple, science-backed tools to shift the DMN from overdrive to a calmer baseline.
Practice techniques that rewire attention, focus, and mental clarity.
Build a relationship with your mind where you are in the driver’s seat.
No fluff. No overcomplicated science. Just grounded principles that help you reclaim your mental space.
