Do Less, Think More: Get to Know the DMN

Do you think it’s good to have every hour packed, from the moment you wake up until you go to bed? Yet the next day, your life looks almost the same as yesterday. It’s not because you aren’t working hard. Something else matters more than quantity.

I came across an article from The Becoming, written by Neil, that explains how the brain produces results.

In neuroscience, the brain can be trained to change. If you’re serious about becoming something, you can.

The brain has a system called the Default Mode Network (DMN for short). It’s a network that becomes active when we’re calm and free of distractions from the outside world.

This system matters because it helps with understanding ourselves, organizing our thoughts, reflecting on past experiences, and picturing our future selves. That is what sparks creativity: connecting things together to form something new.

That’s why, when we feel relaxed and calm, our mind feels clear and thinks efficiently. A by-product is that we can deep work, focus, and get into a flow state, and that’s when our best work comes out.

For example, we often get ideas in the shower, because the body is in a restful state.

But these days, social media pulls at our attention constantly, so we can’t turn the DMN on.

So besides doing nothing, what activities can train this calm state?

1. Racket sports

Badminton, tennis, pickleball. Neil says these don’t exactly switch the DMN on, but they help with focus (the whole body, hands, eyes, brain, feet), and they train strategic thinking and organizing your thoughts.

2. Nature walks

Neil says walking his dog is an activity where he really rests. His DMN is working and he gets to talk to himself. The catch is no music or podcasts while walking, and no distractions from your phone. About 30 minutes can help new creative ideas come up.

3. Chess

People these days like analog activities. Chess helps with strategy, concentration, and calculating your opponent’s moves. Your brain also releases dopamine slowly and naturally.

#KanTakeAway

This is only a small part of the activities that support the DMN, the ones that let us talk to ourselves, reflect, and plan for the future. You can pick whatever suits you, such as meditation, yoga, pilates, jigsaw puzzles, or even journaling in a quiet place. When you focus enough, you can deep work well, and what you produce will have more impact than sheer quantity.