One default setting hijacking your focus (and how to solve it!)

Your brain is wired for survival, not fulfillment.

We crave enjoyment and happiness, but the system is rigged to distract us with fear.

Let me show you what I mean…

Ever find yourself brushing your teeth, or driving and you can’t seem to shut off your mind?

It’s spinning on what someone said to you a couple of days ago.

Or that thing you forgot to do.

Or some imaginary argument you might have to have in the future.

This is your Default Mode Network (DMN) running on autopilot.

And your DMN is estimated to be active for up to 64% of your waking life.

That’s roughly 70 hours a week of low-quality, unconscious thinking.

Here’s the kicker:

The DMN is where you ruminate, worry, self-criticize and replay old narratives.

It’s often referred to as “the me network”.

Because when it’s active, you’re usually thinking about yourself, but not in a good way.

You’re stuck in loops, chewing on old thoughts and burning energy without any sort of momentum.

But it’s also where creativity, insight and deep self-awareness comes from.

It’s one of those unique human quirks where the thing that causes us pain is also the thing that can help us overcome it.

If you train it right!

Try these simple tips:

1. Name Your Loop.
   “I’m doom scrolling to avoid anxiety” or “I’m obsessing about that convo to feel in control.” Naming kills the autopilot.
   

2. Replace with a Ritual.
   Use idle time (like brushing your teeth or walking) to mentally rehearse a goal or ask a powerful question instead of spiralling.
   

3. Stimulate your senses.
   Drop into the present moment by activating your body. Cold water, nature sounds, incense, movement, music. Sensory cues pull you out of the past/future and into the present.
   

4. Drop into a focus block.
   The best way to break the DMN’s grip is to enter a focused state of action. It silences the mental noise and activates intention.

It’s not worth fighting your Default Mode Network.

It’s better to guide it and give it something better to focus on.

That is what the Flow State Incubator is for.

It’s my monthly 90-minute deep work session where I help you turn distraction into direction.

You’ll learn how to activate the flow state on command and eliminate your mental chatter, while you direct deep focus and energy toward your most meaningful work.

It’s free to join. Click here to read about others experiences and join the next session on May 1.

Much Love,

Cory Firth
Creator of One Minute Weekend

Join a Free Flow State Incubator Session