ADHD, the Brain’s Networks, and How to Work With Them

If you live with ADHD, you’ve probably had the experience of sitting down to do something important—only to find yourself daydreaming, scrolling, or staring at the wall instead. What’s happening has a lot to do with the way two major brain networks—the Default Mode Network (DMN) and the Task Positive Network (TPN)—function in ADHD brains.

Researchers are still learning about how ADHD affects the brain, but looking at the balance between the DMN and TPN offers one helpful way to understand why managing daily tasks (and emotions) can feel especially challenging—and, most importantly, how to find strategies that actually work.

The DMN and TPN: Your Brain’s “Switching Gears” System

Default Mode Network (DMN): This network lights up when your mind is wandering, daydreaming, reflecting, or running through self-talk. It’s where creativity, imagination, and self-awareness live.

Task Positive Network (TPN): This one turns on when you’re focused on a task, problem-solving, or actively working on something in the here and now.

In neurotypical brains, the DMN and TPN tend to switch smoothly back and forth, like gears in a car. With ADHD, though, the gears can sometimes grind. The DMN may stay “stuck on,” leading to distraction, worry, or rumination, while the TPN may have trouble kicking in when it’s time to focus.

What This Means for Daily Life

When the DMN and TPN don’t switch smoothly, people with ADHD often experience:

• Task initiation struggles: Knowing what needs to be done, but feeling paralyzed to start.

• Overthinking or rumination: Getting caught in loops of self-doubt, anxiety, or daydreams. For some, this can also be tied to past trauma or experiences of criticism.

• Inconsistent focus: Hyperfocus at times, total distraction at others.

• Mental fatigue: Switching between networks takes more effort, leading to exhaustion.

• Impact on mental health: This imbalance can fuel feelings of guilt, frustration, or even depression when tasks feel harder than they are often assumed to be.

  
  

These challenges often go unseen—especially for women, AFAB, and BIPOC individuals—because ADHD presentations outside of the stereotype have historically been underdiagnosed or misdiagnosed.

5 Tools to Support Smoother Shifts

Here are five strategies you can use to help your brain transition between the DMN and TPN more smoothly:

Externalize Your Tasks Don’t rely on memory alone. Use whiteboards, sticky notes, or digital reminders to visualize tasks and bring them into concrete action steps.

Micro-Tasks & Tiny Starts Break things down into the smallest possible step. Instead of “write the report,” start with “open the document.” That small action can help flip your brain into TPN mode.

Movement as a Switch Physical activity—even just stretching or a short walk—can signal to your brain that it’s time to shift networks.

Mindfulness & Grounding Practices Gentle breathing, noticing your senses, or short mindfulness exercises help calm the DMN and prepare the brain to focus.

Body Doubling or Coaching Support Having someone with you (in person or virtually) can anchor your attention, reduce DMN spiraling, and help you stay present with tasks.

It Gets Less Hard

If you see yourself in this description, please know—you’re not broken, and you’re not failing. Your brain is wired differently, and with the right strategies and support, you can learn to work with it rather than against it.

As an ADHD coach, I help clients build personalized tools to navigate DMN/TPN shifts, manage daily tasks, and strengthen confidence in their own abilities. If you’d like support in building strategies that fit your unique brain, I’d love to connect. Together, we can explore tools that help you move through daily life with more ease and confidence