The neurological explanation for distractibility in ADHD

A recent article published in the Daily Mail claimed that ADHD and dyslexia do not exist, prompting widespread rebuttal from the neurodiverse community. In this article, we'll explore one of the structural and procedural differences between ADHD brains and non-ADHD brains; the Default Mode Network and the Task Mode Network, and how this operates differently when you are an ADHDer. We'll then explore some tried and tested strategies for 'hacking' this neurological process so that you are able to concentrate on tasks and activities.

The Default Mode Network (DMN)

The Default Mode Network (DMN) is comprised of the following areas of the brain:

• Medial prefrontal cortex
• Posterior cingulate cortex
• Hippocampus
• Amygdala

Elevated metabolic activity is detected within this network when the brain is not engaged in tasks that require focus, such as conversation and other activities. In other words, the brain is actually more activated when it is at rest than when it is focusing on a task.

The DMN is more active in ADHD brains, making it challenging to maintain focus on structured tasks.

Task Positive Network (TPN)

The Task Positive Network (TPN) is comprised of the following areas of the brain:

• Dorsolateral prefrontal cortex
• Dorsal anterior cingulate cortex
• Intraparietal sulcus
• Middle temporal area

The Task Positive Network (TPN) is activated when the brain is engaged in a task that requires conscious attention and problem-solving.

Neurological processes in ADHD vs. non-ADHD brains

In non-ADHD brains, a symbiotic relationship occurs between the two networks whereby the activity of the DMN declines as the activity of the TPN increases and vice versa.

In ADHD brains, however, the DMN remains active as the TPN kicks in when the ADHDer intends to focus on a task. The real-world experience is that the ADHDer is drawn away from the task by any possible distraction. The TPN and DMN compete with one another; one network in the brain wants to engage in the intended task while the other wishes to be in rest mode - mind-wandering and drifting towards anything that the hippocampus (the ‘home’ of memories) decides to float into the consciousness.

The first step to change: Awareness

Recognising this neurological process is the foundation of effective focus strategies. However, awareness alone is not enough.

The key to increasing engagement with the TPN (when your mind isn’t designed to do it automatically) is to incorporate tasks that require enough cognitive stimulation to prevent the DMN from diverting mental energy. In effect, the DMN has no mental energy spare to pilfer from the TPN to activate itself.

For example, a client of mine finds that listening to an audiobook whilst completing low-complexity admin tasks provides enough to engage their TPN. 

The dopamenu strategy for ADHD focus

One useful technique for managing focus and motivation is the 'dopamenu', which involves designing a chart of fun, enjoyable, dopaminergic activities - some of which can be used to bolster the mental stimulation quota of a task so that it's satisfying what your voracious mind needs.

Categories on the dopamenu:

Starters

A quick dopamine hit, that can be used for interval breaks in a larger task as part of a larger reward system. 

Examples: A short breathing exercise, making your bed.

Mains

Longer, engaging activities for extended breaks.

Examples: Cooking a meal, visiting a park.

Sides

Activities that run alongside other tasks to make them more stimulating or enjoyable/bearable.

Examples: Calling a friend, having a hot drink.

Dessert

Occasional 'treats' that should not be used too frequently.

Examples: Scrolling on social media, planning a trip or holiday.

Specials

Big events to look forward to, especially helpful to think about during tough periods at work. 

Examples: Attending a concert, getting a manicure.

By integrating strategies like the dopamenu and leveraging a deeper understanding of brain function, individuals with ADHD can enhance focus, reduce distractions, and improve task engagement in ways that align with their neurobiology.