Sense foraging: How to do an end run around your DMN

The Default Mode Network, or DMN, is the part of your brain that drives your habitual actions and thoughts. When we feel “stuck” in unwanted behaviors or thought patterns, the DMN is running the show.

You might think that the solution would be to somehow ratchet down DMN activity. Unfortunately, this is almost impossible to do. But it turns out that there’s a surprisingly simple way to do an end run around that pesky DMN, and open up possibilities that have eluded us before.

Key Takeaways

1. Recognize your DMN at work: Next time you find yourself stuck in a negative thought loop or unwanted behavior, pause and acknowledge that this might be your Default Mode Network (DMN) running on autopilot. 
2. Engage your senses to shift your mindset: When stress or old habits threaten to take over, try the "5-4-3" exercise: Observe 5 things you can see, 4 things you can feel, and 3 things you can hear. This simple practice can help break the DMN's hold. 
3. Embrace novelty in your routine: Look for small ways to introduce variety into your daily life, like taking a different route to work or trying a new type of exercise. Remember, even minor changes can boost your mood and broaden your perspective. 
4. Practice intentional sense foraging: Set aside time each day to deliberately tune into your sensory experiences. This doesn't require anything special - just pay attention to the sights, sounds, and sensations around you in everyday moments. 
5. Understand how stress affects your perception. When you're feeling overwhelmed, remember that stress can dampen your sensory perception. Try to counteract this by consciously tuning into your environment through your senses. 

Mentioned

Better in Every Sense: How the New Science of Sensation Can Help You Reclaim Your Life, by Norm Farb and Zindel Segal

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