Podcast Summary
Default Mode Network (DMN) in ADHD: Understanding the DMN's role in increased rumination and self-referential processing in women with ADHD can help develop strategies for managing thoughts and improving overall wellbeing
Key takeaway from this episode of the ADHD Women's Wellbeing Podcast is the importance of understanding the Default Mode Network (DMN) in the context of ADHD. Nicole Vinola, a neuroscientist, author, consultant, and brain performance coach, explains that the DMN is a network in the brain that is responsible for our internal thoughts and self-referential processing. While everyone has a DMN, women with ADHD have been observed to have a more powerful one. This can result in increased rumination and focus on negative thoughts. Understanding this aspect of the ADHD brain can help women develop strategies to manage their thoughts and improve their overall wellbeing. Dr. Lottaborg, another guest on the podcast, adds to this discussion by sharing insights from her research and personal experience as a woman with ADHD. Together, these guests provide valuable perspectives and practical tools for women on their ADHD journey to live more fulfilled, calm, and purposeful lives.
DMN and TPN balance: Cultivating a stronger TPN through focusing on the present and the positive can help manage overgrowing negative thoughts from the DMN, leading to improved focus.
Understanding the role of the Default Mode Network (DMN) and Task Positive Network (TPN) in our brains can help us manage our thoughts and improve focus. The DMN, responsible for rumination and autobiographical memories, can overgrow like weeds if not checked, leading to negative thoughts and difficulty focusing. On the other hand, the TPN, which activates during goal-directed tasks, can help us suppress the DMN and focus on the present. Activating the TPN through gratitude, noticing small wins, and appreciating the little things can help strengthen its connection in the brain. Dr. Ned Halliwell's research on ADHD highlights the importance of this balance between the DMN and TPN. So, instead of avoiding your thoughts, try to cultivate a stronger TPN by focusing on the present and the positive.
Default Mode Network and Central Executive Network: The Default Mode Network (DMN) is responsible for mind-wandering and introspection, while the Central Executive Network (CEN) handles focused attention and task performance. Cultivating a positive mindset in the DMN and strengthening the CEN through practices like meditation and deep work can lead to improved focus and productivity.
Our brains have different networks that serve different functions, and the Default Mode Network (DMN) is responsible for mind-wandering and introspection, while the Central Executive Network (CEN) handles focused attention and task performance. The DMN is more active when we're not engaged in external tasks, and it's important to cultivate a positive mindset in this network for overall well-being and potentially creativity. However, the networks can sometimes overlap, leading to distractions and difficulty focusing on tasks. To strengthen the CEN and improve focus, practices like meditation can be helpful in changing the connectivity between the frontal cortex and the rest of the brain. Additionally, engaging in deep work and removing distractions can prime us to focus for extended periods. Overall, understanding the role of these networks and taking steps to strengthen the CEN can lead to improved focus and productivity.
Self-Interruptions in Focusing: Self-initiated interruptions can hinder focus, especially for neurodivergent individuals. Meditation, with a focus on breath and introspection, can help manage these interruptions.
Our brains are frequently interrupted, with nearly half of these interruptions being self-initiated. These self-interruptions can make focusing on tasks challenging, especially for neurodivergent individuals. Meditation can be an effective tool to help manage these interruptions, with a focus on breath and introspection being particularly beneficial. While quieting the mind is often emphasized in meditation practices, it's important to remember that our brains cannot be completely quiet, and thoughts will naturally arise. Instead, the goal of meditation is to acknowledge these thoughts and allow them to pass, while maintaining focus on the breath.
Brain's role in conflict resolution and focus: The brain's reticular activating system helps us focus on important tasks and filter out distractions, improving our ability to manage conflicts and achieve our goals
Our brains have the power to help us focus on what's important and filter out distractions. This can be particularly helpful in conflict resolution, both in our thoughts and in real-life situations. By training our brains to redirect our attention back to the task at hand, we can improve our ability to manage conflicts and stay focused. Additionally, using tools like vision boards or manifestation practices can help us hone in on our goals by actively choosing to focus on them and blocking out distractions. From a neuroscience perspective, this is due to the reticular activating system, which allows us to filter out irrelevant information and focus on what's important to us. So, whether it's resolving conflicts or manifesting our desires, our brains can be powerful tools in helping us achieve our goals.
Neuroplasticity and Visualization: Visualization can create neural pathways and even rewire parts of the brain, improving motor skills, enhancing creativity, and influencing mindset and reality.
The power of visualization should not be underestimated. Our thoughts have the ability to create neural pathways and even rewire parts of the brain, such as the cerebellum, responsible for motor function. This is supported by scientific studies, like the one conducted by Dr. Pascualione in 1995, which showed that individuals who only imagined playing a five-finger piano piece had similar levels of motor cortex plasticity as those who physically practiced. Visualization helps create a mental blueprint for what we want, but our brains may resist change due to safety mechanisms. Overcoming these mental barriers requires consistent visualization and belief in the desired outcome. By harnessing the power of visualization, we can improve motor skills, enhance creativity, and even influence our mindset and reality.
Brain's preference for known: Our brains prefer the known, even if it's unhealthy, due to neural pathways formed by repeated experiences. Visualization can help make the unknown seem less scary and facilitate change.
Our brains have a preference for the known, even if it's uncomfortable or unhealthy, because it provides a sense of safety. This can make it difficult to leave situations, like toxic relationships or unfulfilling careers, even when we know we'd be happier elsewhere. Dr. Lotta Borg, an expert in ADHD and associate professor in psychiatry, explains that our brains form neural pathways based on repeated experiences, making it challenging to break free and create new ones. However, visualization can help us prime our brains for change by imagining new possibilities and how they might make us feel. By practicing this regularly, we can make the unknown seem less scary and eventually take steps towards a different future. Dr. Borg's research on ADHD and hormones is crucial for understanding these complex issues and finding effective solutions.
ADHD and hormonal changes: Understanding individual ADHD profiles and their interactions with hormonal changes can help manage impulsivity and anxiety, leading to improved coping strategies and overall well-being.
Understanding your unique ADHD profile and the various ways it interacts with other factors, such as hormonal changes, can greatly impact your experiences and behaviors. For some individuals with ADHD, anxiety may act as a protective factor against impulsivity, while for others, it may exacerbate impulsivity around certain times, such as during ovulation. Knowing your individual ADHD profile and how it interacts with other factors can help you navigate these challenges and find strategies to thrive. Building a community where we can share stories and experiences related to ADHD and learn from each other is also essential in gaining knowledge and support.
Hormonal fluctuations and ADHD: Hormonal fluctuations during menstrual cycle, particularly around ovulation, can increase impulsivity in women with ADHD, leading to negative consequences. Medical interventions may be considered to help alleviate symptoms.
For women with ADHD, hormonal fluctuations during the menstrual cycle, particularly around ovulation, can significantly increase impulsivity. This positive, impulsivity driven by high estrogen levels can be particularly dangerous and lead to negative consequences. It's important to note that not all women with ADHD will experience the same level of impact during PMSPMDD. For some, the increased impulsivity can create a significant ripple effect, requiring extra effort to mend and sort out. If managing ADHD medication and hormonal fluctuations together becomes challenging, medical interventions such as antidepressants or anti-anxiety medication may be considered for the last two weeks of the menstrual cycle to help alleviate symptoms. Additionally, for those experiencing PMS, PMDD, or PMDS, cyclic SSRI treatment 10 days before the period can help reduce anxiety and depressive symptoms. Overall, it's crucial to understand the unique interplay between hormonal fluctuations and ADHD to effectively manage symptoms.
PMDD and comorbid conditions: Identifying and addressing anxiety and depression in PMDD is crucial for effective treatment, as ADHD medication may not help and separate treatments might be required.
Anxiety and depression can co-occur with PMDD (Premenstrual Dysphoric Disorder), and it's essential to identify and address these comorbid conditions to ensure effective treatment. ADHD medication may not necessarily help with anxiety or depression, and separate treatments might be required. I encourage you to share this episode if it resonated with you and check out my website, adhdwomenwellbeing.co.uk, for free resources and paid workshops. Remember, addressing both PMDD and any co-occurring conditions is crucial for overall wellbeing. Thank you for tuning in, and I look forward to seeing you in the next episode.