The Default Mode Network and ADHD

Exploring brain activity and attention from a psychologist’s perspective

When we think about ADHD, most people immediately picture symptoms like distraction, impulsivity, or difficulty sitting still. While these outward signs are often visible, the internal experience of ADHD can be far more complex. Recent brain research has started to shed light on why people with ADHD struggle to focus or regulate their attention, and one key area of interest is something called the Default Mode Network, or DMN.

At Cova Psychology in Melbourne, we work with many clients living with ADHD. Some come in feeling frustrated by their struggles with focus, while others simply want to understand their brain better. In this post, we’ll explore how the DMN might be playing a role in the experience of ADHD, and how therapy can support people in managing its effects.

What is the Default Mode Network?

The Default Mode Network is a group of brain regions that tend to activate when we’re not focused on the outside world. It becomes active during rest, daydreaming, self-reflection, remembering the past, or imagining the future. In other words, it kicks in when we’re not actively engaged with a task or external stimulus.

This network includes parts of the prefrontal cortex, posterior cingulate cortex, and parietal lobes, among other areas. It is sometimes called the brain’s “idle mode,” although that term can be misleading. The DMN is not passive or inactive, but rather active in a different way. It is involved in mental time travel, social processing, self-narratives, and internal commentary.

In people without ADHD, the brain switches between the DMN and other task-focused networks smoothly. But in those with ADHD, the DMN can behave a little differently.

ADHD and difficulties switching brain states

One of the theories emerging from neuroimaging research is that people with ADHD may have trouble deactivating the Default Mode Network when they are trying to focus on a task. This means that parts of the brain meant to quiet down during concentration are still running in the background.

As a result, internal thoughts may intrude more frequently, leading to distraction. A person might be trying to write an email, for example, but find themselves suddenly thinking about what they forgot to do yesterday or what they’re going to have for dinner. This is not simply poor discipline or laziness. It reflects a difficulty in shifting out of the self-referential, reflective space of the DMN and into the task-positive network, which supports goal-directed attention.

This problem with task engagement may explain why many people with ADHD describe a sort of mental tug-of-war, wanting to focus, but constantly pulled back into unrelated thoughts or inner monologues.

If you’re interested in a broader look at the ADHD experience, you might find our blog on ADHD in adults helpful, especially if you’re only just beginning to explore this diagnosis.

Mental noise and ADHD

Another way to think about this is in terms of “mental noise.” For some people with ADHD, their mind feels constantly busy, even when they are trying to rest. This can include racing thoughts, unfinished ideas, or loops of past conversations and imagined scenarios. The DMN, in a sense, becomes too dominant or overly active during times when it needs to quiet down.

This doesn’t mean the DMN is bad. In fact, it plays a vital role in creativity, empathy, and future planning. But when the balance is off, it can make certain everyday tasks feel almost impossible to complete without external stimulation or structure.

For those wanting more support around the day-to-day realities of ADHD, our dedicated ADHD support page outlines therapeutic approaches that work with the neurobiology, rather than against it.

How this shows up in daily life

You might notice the effects of a dysregulated DMN in small, everyday moments. These could include:

• Struggling to stay focused in quiet environments

• Losing track of what you were doing mid-task

• Getting caught in your own thoughts during conversation

• Finding it hard to follow through on goals despite good intentions

• Becoming overwhelmed by internal chatter when trying to relax

It’s also common for people with ADHD to feel mentally “stuck” when trying to switch from one activity to another. This can reflect a broader issue with cognitive flexibility, which is also tied to how different brain networks are communicating.

At Cova Psychology, we often support clients to make sense of these patterns in compassionate, non-judgemental ways. Understanding the brain’s wiring is not about making excuses, but about empowering change.

We also explore broader ideas of neurodiversity, and how ADHD fits within that framework. You can read more in our blog on ADHD and neurodiversity awareness, which touches on identity, support, and societal understanding.

ADHD, self-criticism and the inner voice

Another aspect of the Default Mode Network is its involvement in self-referential thinking. This includes how we view ourselves, interpret past events, and predict outcomes. For people with ADHD, the DMN’s activity may contribute to strong inner narratives — and sometimes, those narratives can become self-critical.

You might find yourself ruminating over mistakes, comparing yourself to others, or feeling like you’re constantly falling short. The intrusive thoughts aren’t always random. Sometimes, they revolve around identity, worth, or fear of failure.

Therapy can help interrupt this cycle. By increasing awareness of the internal voice and its impact, clients can begin to build a more flexible, compassionate way of relating to themselves.

In some cases, deeper patterns tied to early life experiences or unmet emotional needs may also be influencing the way a person relates to themselves. When this is the case, approaches like schema therapy can help unpack the underlying beliefs that drive shame and perfectionism, offering room for a more grounded sense of self.

Supporting brain balance through therapy

There is no way to “turn off” the Default Mode Network, and nor should we try. The goal is not to eliminate reflection or imagination, but to develop more control over when and how these processes show up.

Therapeutic approaches such as CBT, mindfulness-based strategies, and attention training can help increase awareness of thought patterns and strengthen the ability to shift focus. We also work with clients to experiment with external supports like timers, white noise, visual schedules, and task breakdowns. These tools can help scaffold attention while the brain learns to transition more easily between states.

For clients who experience emotional overwhelm or rejection sensitivity, we may also draw on trauma-informed models and self-regulation work. This helps the nervous system settle enough to reduce the impact of internal noise, and allows the person to stay present for longer periods.

Mindfulness and the Default Mode Network

Interestingly, mindfulness has been shown to reduce activity in the DMN and increase connectivity in attention-related brain networks. But for people with ADHD, traditional mindfulness practices can be frustrating at first. Trying to “clear your mind” may backfire or reinforce feelings of failure.

At Cova Psychology, we approach mindfulness flexibly. Sometimes it’s not about sitting in silence but finding movement-based or sensory-focused ways to ground in the present. Walking, breathing, stretching, or even doodling can all support the brain in returning to the task-positive state.

In some cases, mindfulness-based approaches can be combined with structured therapies such as Mentalisation-Based Therapy (MBT), which helps build greater awareness of one’s own internal states, as well as those of others. This can be especially helpful for clients who feel disconnected or reactive in interpersonal situations.

Misunderstandings about ADHD and effort

One of the most painful things for many people with ADHD is being misunderstood. They may be told they’re not trying hard enough, or that they lack willpower. But the brain science tells a different story.

If your DMN is firing up when it’s supposed to quiet down, then attention is not just a matter of trying. It’s a neurological pattern that requires both awareness and support to shift. And while medication can be helpful for some, it is rarely a complete solution on its own.

In therapy, we work to help clients understand their brain, build realistic systems, and reduce shame. When people feel seen and supported, change becomes more possible, even in areas that have felt stuck for years.

How we approach ADHD at Cova Psychology

Every person with ADHD presents a little differently. Some struggle most with focus, others with emotional regulation or memory. Some are diagnosed early, others much later in life. Regardless of when or how ADHD was identified, our psychologists take the time to understand your experience and adapt therapy to fit your goals.

We don’t believe in one-size-fits-all treatment. Instead, we work collaboratively to help you find what works. Whether that’s learning new strategies, processing past frustrations, or building a more supportive internal voice.

ADHD is not a character flaw. It is a different way of processing the world, with its own strengths and challenges. Therapy can help you manage those challenges more effectively and live in a way that feels more aligned with who you are.

Final thoughts

The Default Mode Network is just one piece of the puzzle when it comes to ADHD, but it offers an important insight into why certain patterns are so persistent. By understanding the brain’s internal activity and its impact on attention, we can create more effective and compassionate ways of working with ADHD.

You’re not lazy. You’re not broken. Your brain simply works in a way that needs a different kind of support.

This can be hard to accept at first, especially if you’ve grown up believing you’re just not good at concentrating or finishing things. But with support, people really do change.

Ready to get support?

If you’re living with ADHD and want to understand your brain more deeply, we’re here to help. At Cova Psychology in Melbourne, our team offers thoughtful, evidence-based therapy tailored to how your mind works. You don’t have to keep pushing through alone. Reach out today and begin a new chapter with the right support around you.

Contact us to make a confidential enquiry.