If you’ve ever felt misunderstood or overwhelmed, therapy for ADHD can help you make sense of your experiences and regain a sense of control. If you live with ADHD or have a loved one who does, you’ve probably noticed it: that storm of thoughts, emotional spirals, or the sudden shut down when everything feels like too much. Trying to focus, but the mind drifts. Trying to relax, but thoughts won’t stop buzzing.
What’s going on in the brain when this happens?
Meet the Networks: DMN and TPN
Surprisingly, a lot of it has to do with two key brain networks: the Default Mode Network (DMN) and the Task-Positive Network (TPN). Understanding how these systems work (and how they can get out of sync) can bring a powerful layer of insight into ADHD overwhelm.
The Default Mode Network (DMN) AKA “The Storyteller”
This is your brain’s “idle mode”, active during rest, daydreaming, self-reflection, and mind-wandering. It helps you:
- Reflect on the past and imagine the future
- Navigate your internal story or sense of self
- Process emotions and social interactions
When functioning well, the DMN supports creativity and introspection. But in ADHD, it often stays active when it shouldn’t leading to:
- Distractibility
- Emotional rumination
- Anxiety or time blindness
Researcher and psychiatrist Judson Brewer connects this overactivity to “habit loops” of worry and craving. The mind keeps looping unless we gently interrupt it.
The Task-Positive Network (TPN) AKA “The Sensor & Doer”
The TPN is your brain’s “get stuff done” mode. It activates when you:
- Focus on a task
- Solve a problem
- Stay present in the moment
This is the network that helps with executive functions like planning, attention, and working memory. But in ADHD, it often has trouble kicking in, or doesn’t stay on for long.
Why ADHD Overwhelm Feels Like a Tug-of-War
In a neurotypical brain, DMN and TPN take turns like a seesaw. When you’re focused, the TPN is active and the DMN quiets down. When you’re resting, the DMN returns and helps you integrate experiences.
In ADHD, that switching mechanism is faulty. The DMN can intrude during tasks, while the TPN struggles to stay engaged. This mismatch causes:
- Racing thoughts or emotional spirals while trying to focus
- Shutdown, numbness, or dissociation from mental overload
- Chronic procrastination, hyperfixation, or executive dysfunction
Neuroscientist Norman Farb explains this as a clash between the “narrative self” (DMN) and the “experiential self” (TPN)—a split that’s especially noticeable in ADHD.
Therapy for ADHD: Intentional Practices
Understanding the DMN/TPN dynamic gives us leverage instead of fighting your brain, you can work with it. Here are some practical tools that support healthy switching and balance:
1. Mindfulness Micro-Practices
Builds TPN strength and trains DMN down-regulation.
- Do a 30-second breath check before starting a task.
- Label what you feel: “I notice I’m overwhelmed.” That awareness is a TPN act.
- Use apps like Insight Timer or Unwinding Anxiety (by Judson Brewer).
2. Creative Flow States
Channels both networks in a regulated way.
- Draw, write, or make music in short bursts.
- Use story prompts or “memory sketches” to move from DMN recollection to TPN creation.
- Let imagination have form—it helps prevent spiraling.
3. Sensory Grounding Walks
Activates TPN and the insula (body-based awareness network).
- Go outside and name: 5 things you see, 4 hear, 3 feel, 2 smell, 1 you’re grateful for.
- Nature naturally reduces DMN overactivity (Michael Pollan writes about this in How to Change Your Mind).
4. Intentional Activation
Structures TPN activation and creates predictable transitions.
- Work for 25 minutes, break for 5.
- During breaks, let your DMN wander intentionally—walk, stretch, or doodle.
- ADHD brains often benefit from these “controlled daydreaming” resets.
5. Structured Journaling
Gently engages DMN, then pivots to TPN reflection.
- Try this prompt pair:
- “What’s the story I’m telling myself right now?” (DMN)
- “What’s one small thing I can act on today?” (TPN)
6. Therapy for ADHD
Work with a therapist experienced with ADHD to help you track and understand your patterns and how they relate to ADHD.
Conclusion: Your Brain Is Wired for Story and Action
Our brain isn’t a machine, it’s a dynamic storyteller. In ADHD, the story can sometimes take over. But with practice, tools, and compassion, you can train your brain to shift from spiraling to presence.
It’s not about silencing the DMN, it’s about helping it take its turn, and giving the TPN space to lead when needed.