Chapter 1: Understanding the Busy Mind

Our minds are powerful entities, consuming a significant amount of energy. Despite representing only about 2% of our body weight, the brain utilizes around 20% of our total energy needs. This energy consumption remains constant, whether we are solving complex equations or simply relaxing.

Whenever we aren't actively engaged in physical tasks, our minds continuously generate thoughts—pondering the next steps to take, reflecting on past events, or considering what to have for dinner or watch on Netflix. The possibilities are limitless, and when compounded by anxieties, we may find ourselves trapped in endless cycles of overthinking.

In summary, our minds can become overwhelmingly busy, and excessive mental activity can be harmful. Every thought we entertain requires energy, and for someone like me, who often felt overwhelmed by my thoughts, learning to manage them has been transformative.

So, what causes our minds to be so busy, and how can we begin to rein them in? The problem lies not in the thoughts themselves, but in our tendency to become absorbed by them.

Where Does a Busy Mind Originate?

If you’re reading this, you’ve likely heard of the amygdala and prefrontal cortex. The amygdala is responsible for our fear responses, while the prefrontal cortex is associated with reasoning and logic. However, another crucial area contributes significantly to a busy mind: the Default Mode Network (DMN).

The Default Mode Network

I was surprised to discover the role of the DMN—a network of brain structures that work together in a way that facilitates “mind-wandering.” This phenomenon refers to the spontaneous generation of random thoughts, which can sometimes be intrusive. Research indicates that the DMN becomes more active when we lose focus on a task.

As a simple exercise, ask yourself, "What will I think about next?" As you await an answer, you may find that no thoughts surface—until you lose your focus, that is. This illustrates that these automatic thoughts are not inherently problematic; the real issue arises when we allow ourselves to be drawn into them.

The reasons behind this busy mental state can vary, from habitual thinking patterns to mental health conditions like anxiety or depression. Therefore, mastering the skill of calming our minds is essential, as we spend a considerable amount of time within our own thoughts.

Taming the Default Mode Network

Earlier, I suggested asking yourself, "What will I think about next?" This exercise reveals a key aspect of quieting the mind: FOCUS. Research shows that DMN activity decreases when we concentrate on a task. When you posed the earlier question, the silence that followed resulted not from the question itself but from the shift in your focus.

This can be likened to when someone asks about your favorite song, and your mind suddenly goes blank. Focus acts as a repellent to wandering thoughts.

From an evolutionary perspective, it makes sense that we evolved to minimize distractions when concentrating on critical tasks, such as evading predators.

What Does Focus Mean?

Eckhart Tolle discusses the concept of “detachment from thought” in his book, The Power of Now. It’s essential to clarify that focusing doesn’t mean you need to engage in complex activities every time your mind wanders. Instead, it’s about anchoring yourself in the present moment.

When we spend excessive time in our thoughts, we risk disconnecting from the reality around us. This can be dangerous, as our minds are prone to distortions and biases that affect our perception. Just as you can immerse yourself in a video game or TV show, you can also concentrate on your current reality—what you see, smell, and feel.

Your reality is a perpetual source of focus, and it is the only truth available to you. By concentrating on the present, you deactivate the DMN and maintain control over your current moment.

The Importance of Practice

If this concept seems foreign, especially if you often find yourself lost in thought, remember that it’s a skill you can develop. You can learn to minimize the DMN's influence through practice.

#### My Journey

After struggling with OCD and severe anxiety, I turned to the Headspace app to learn meditation. Previously, I was an overthinker, constantly caught up in my thoughts. Meditation provided a space to practice being present.

Every day, I made a conscious effort to redirect my attention back to the present moment whenever I felt distracted. Through a technique called “noting,” I would label my intrusive thoughts and refocus on my surroundings. Over time, this practice became habitual, significantly reducing my tendency to overthink.

Present Moment Awareness and Science

Ultimately, cultivating consistent present moment awareness is a practice in regulating our DMN. Research indicates that long-term meditators show reduced DMN activity compared to those who meditate less frequently. Even short bursts of meditation can help calm its activity.

Mindfulness meditation essentially involves focused attention on the present moment, free from daydreaming or distressing thoughts—just a deliberate effort to concentrate on the now.

This is brain training at its finest, enabling us to manage our busy minds effectively.

If you found this article insightful, I would appreciate a few claps. Additionally, feel free to explore similar articles below.

The first video, "How to Tame Your Mind," offers valuable strategies for managing mental clutter.

The second video, "How to Tame the Wild Mind | Mindfulness for Humans," delves into mindfulness techniques to help control your thoughts.