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Escape The Dark Side of Daydreaming

Breaking The DMN Death Grip

Author

Intent Fit
July 16, 2025

In partnership with

>5min read

It happens to us all

You wrap up your morning routine

Pour yourself a cup of coffee

Sit down to crush the day

And next thing you know

Your mind wanders to what you did over the weekend..

You ruminate about your ex leaving you..

This is your Default Mode Network hijacking your brain 🫠

The Conflicting Forces

DMN’s Darkside

  • The active region in your brain when you fantasize, ruminate, project and daydream is known at the Default Mode Network.

  • Unfortunately this is correlated with anxiety, depression, and negative self-talk when overactive.

The TPN Jedi

  • Adversely, we have a region in the brain referred to as the Task Positive Network that is responsible for clarity, cognitive flexibility, deep focus and goal pursuit. (1) 

  • DMN and TPN are anti-correlated, when one activates, the other shuts down.

Accessing The Force

  • In order to suppress the DMN and prime the prime for high-performance on needs to engage in breath-work, journaling, intense exercise, and novelty. (2)

  • You can also specific triggers (e.g. posture, music, light, movement) to signal your brain to switch modes.

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How To Normalize Vulnerability

Step 1: Identify Your DMN Triggers

  • (Choose 1 or more)

    •  Morning rumination or negative self-talk

    • Passive scrolling before work

    • Zoning out mid-task

    • Imagining worst-case outcomes before action

Step 2: Pick Your Task-Network Activation Method

  • Choose one approach per day or rotate depending on your vibe.

    A) Sensory-Based Reset (5–10 min)

    • Cold exposure (shower, ice face dunk)

    • Sound cue (song that puts you in flow)

    • Tactile grounding (squeeze a grip trainer, walk barefoot)

    B) Breath & Body Switch (3–7 min)

    • Box breathing (4-4-4-4) or Physiological sighs

    • 30-second max effort movement burst (Burpees pushups, sprint outside)

    C) Cognitive Override

    • "If-Then" Journaling: Write 3 “What If I fail?” fears → Replace each with:
      “If that happens, then I’ll ___.”

    • Micro-task momentum: Pick the tiniest possible action and do it immediately (e.g., write one sentence, open the doc, send the invite)

Leadership Takes Courage

  • Each time you feel yourself drifting (DMN), apply one of your Task Mode triggers.

  • Tally each shift you make. Aim for 5 flips per day. (Gamification!)

    Do this for the next 90 days and you will be a different person!

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*Disclaimer - This content is intended for educational and personal development purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new fitness, nutrition, or wellness program.

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