In this video, Dr Sanil Rege explains the Default Mode Network (DMN) — the brain’s “idle” circuit responsible for mind wandering, self-talk, and creative thought — and shows you how to retune it for clarity, focus, and mental well-being.
You’ll learn why the DMN evolved, how it interacts with other brain networks, what happens when it goes into overdrive, and practical strategies (from micro-habits to medical interventions) to bring it back into balance. Whether you’re a clinician looking for neurobiological insights or someone who struggles to “switch off,” this is your guide to steering your brain’s hidden autopilot.
⏱️ Chapters
0:00 – Introduction: Why you can’t switch off
0:41 – What the Default Mode Network is and why it evolved
2:47 – Core brain regions in the DMN and their functions
3:56 – The DMN, Central Executive Network, and Salience Network
5:18 – When the DMN derails: Depression, ADHD, PTSD, schizophrenia
6:25– Evidence-based interventions to optimise DMN activity
7:19 – Five practical tools you can use right now
8:32 – Reframing negative self-talk into strategic thinking
🚀 7 Science-Backed Habits to Switch Off Your Brain’s Overthinking Circuit
1. 90-Second Sensory Reset
Pause, name 5 sounds and 5 colours around you → forces the DMN to disengage and return to the present.
2. Boundary Journaling
Schedule a 10-minute “worry window” → contains rumination so it doesn’t hijack your day.
3. Micro-Meditations
Three deep breaths whenever you hit “send” → trains the salience network to toggle focus back from the DMN.
4. Doomscroll Curfew
Power down blue-light screens an hour before bed → allows natural transition into sleep, reducing DMN hyperactivity.
5. Movement Snacks
60 seconds of exercise (e.g., high knees, push-ups) on the hour → proprioceptive input jolts the DMN out of idle looping.
6. Reframe Negative Self-Talk
Use the 4-step loop: Notice → Name → Neutralise → Navigate → turns catastrophic rumination into strategic thinking.
7. Prioritise Deep Sleep
Through CBT-I techniques or, if needed, medication → restores natural rhythms and resets DMN connectivity.
🚀 Key Points Covered
-The DMN’s role in time-travel thinking, social awareness, and personal identity.
-How it interacts with the Central Executive Network and Salience Network.
-The neurobiology of overthinking, rumination, and intrusive thoughts.
-Clinical implications for depression, ADHD, PTSD, and schizophrenia.
-Research-supported interventions: mindfulness, psychedelic therapy, deep sleep, rTMS, and medication.
-Five micro-habits to instantly disrupt unhelpful DMN loops.
-The four-step loop to reframe negative self-talk into actionable strategies.
About Dr Sanil Rege
Dr Sanil Rege is a Consultant Psychiatrist, educator, and founder of The Academy by Psych Scene — an advanced training platform connecting neurobiology, psychology, and psychopharmacology to help clinicians match the right therapy to the right symptoms.
#DefaultModeNetwork #Neuroscience #Overthinking #MindWandering #DMN #Psychiatry #MentalHealth #DrRege #PsychScene #ADHD #Depression #PTSD #Schizophrenia
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