The Brain's Dual Networks: TPN and DMN
If you have ADHD, you'll know all about when your brain feels like it's in overdrive, buzzing with thoughts when you're trying to focus or when you get stuck in ADHD-paralysis, where it may appear to others that you are doing nothing, but in reality your mind is firing, often ruminating on things that are no good for you, which of course, isn't good for anything.
To understand why this may happen, we can explore two important brain networks, that everyone has, to help explain this experience: the Task Positive Network (TPN) and the Default Mode Network (DMN).
All of us, whether we have ADHD or not, have these two sets of circuits in our brains. They control how we operate and respond to what's happening in the moment. In neurotypical brains, these networks work together harmoniously, switching back and forth as needed.
When it's time to focus on a task, the TPN activates while the DMN quiets down. During periods of rest or reflection, the DMN takes over, and the TPN steps back.
However, for those with ADHD, this delicate balance can be disrupted, leading to many of unique challenges and experiences we live with[1][2].
The Yin and Yang of Your Brain
These two networks, the Task Positive Network (TPN) and Default Mode Network (DMN), can be thought of as the yin and yang of our brain's functioning[2].
The Task Positive Network (TPN): Your Brain's Work Mode
The TPN is active during 'attention-demanding' tasks and includes our conscious attention towards the external environment. This happens through our various senses, towards our internal condition, and to the intentional execution of physical and mental action.
When the TPN is engaged, you can:
- Focus on tasks
- Process sensory input
- Use short-term memory
- Engage in abstract thought
Research has shown that the TPN is crucial for maintaining focus and successful task completion[2].
The Default Mode Network (DMN): Your Brain's Daydreaming Mode
The DMN is activated when we are not specifically engaged in task-specific activity. It allows for expansive, imaginative, and creative thinking.
When the DMN is active, you might be:
- Mind-wandering
- Self-referencing (shaping your view of 'who you are')
- Imagining the future
- Understanding others
- Accessing long-term memory
- Reliving the past or general rumination – daydreaming
Studies have shown that the DMN consists of key brain regions involved in self-referential thinking and autobiographical memory[3].
ADHD's Neural Tug-of-War: Networks in Conflict
In neurotypical brains, the DMN and TPN typically operate in an anti-correlated manner, meaning when one is active, the other is suppressed. However, for individuals with ADHD, this pattern is disrupted, leading to a unique neural signature[4].
Research and plenty of fMRI imagery has demonstrated that individuals with ADHD may exhibit "glitchy" switching between the DMN and TPN.
This means that both networks can be simultaneously active, a phenomenon not commonly observed in individuals without ADHD[5][6].
This simultaneous activation can feel like:
- Constantly being pulled between focusing on a task and getting lost in your thoughts
- Having a stream of creative ideas flowing, even when you're trying to concentrate on something specific
Studies have found that children with ADHD have reduced negative connectivity between task-positive and task-negative networks, which may explain these difficulties[5].
The Impact of This Dual Activation
This constant battle between the DMN and TPN can explain many of the hallmark traits of ADHD:
- Difficulty staying focused on tasks
- Feeling overwhelmed by thoughts and ideas
- Trouble transitioning between activities
- Constant internal chatter or "noise"
- Negative self-talk or being more prone to how others perceive us
Taming ADHD's Neural Tug-of-War
Understanding these networks can be a game-changer in managing ADHD symptoms, it can be such a powerful explanation of what might be happening to cause our struggles.
While initially, it can be quite difficult to get control of this, but it is possible by learning, developing your awareness and knowing when to act to break free of this state when you need to.
Here are some strategies that could help:
- Spot the DMN Takeover: Learn to recognise when your mind is wandering into DMN territory when you need to be in task mode.
- Act Immediately: As soon as you notice the DMN taking over, do something to engage your TPN. It should be something that interests you, often external such as taking 20 minutes away and going for a walk, calling someone, playing an instrument for a few minutes, it doesn't matter, get into task mode with something that interests you, you might be surprised that the negative mind wandering simply goes away. It might sound like you're wasting more time like this but it really can work fast to get you out of this ruminative state and regain control over your day, not "locked" into this often negative, ruminative and non-productive state.
- Build accountability: At the core of managing ADHD as a whole is building accountability, architecting and manufacturing deadlines, rewards and consequences for ourselves to help overcome our deeply impaired response to time and problems with controlling our inhibition.
- Work with a Specialist: Interventions, depending on what works best for you and where you are at with your ADHD management, such as ADHD Therapy, CBT or ADHD coaching can help you develop understand your unique struggles, alongside medication for those who choose and can take it, and lead you to develop your own strategies to manage your ADHD experience, including the interplay between your DMN and TPN.
Remember, having an active imagination isn't a flaw - it's often associated with creativity and unique thinking, it's just not useful when we just want to complete the more regular "boring" tasks. To see if ADHD Coaching can help you tame this and generally improve your ADHD experience, reach out and book your free initial call.
