My default neural network made me fall

Yesterday afternoon I was running on one of my favorite trails when I failed to lift my left foot high enough, jammed my toe on a root, and went tumbling—full somersault—onto the ground. It’s a miracle I didn’t break something or hit my head on a rock or tree. Instead, I managed to hop back up, covered in dirt, and finish my run.

But this time, I was careful not to let my mind wander.

The moment you stop paying attention on a trail run is the moment you crash into something.

I need a reminder like this in the rest of my life. Not a near-fatal accident. But a beep or a flickering light to let me know I’ve left the present moment and need to come back.

The default mode network

I was recently reading about our brain’s “default mode network.” As I understand it, this is a system in the brain that takes over when we’re on autopilot. Like when we’re driving to work for the 500th time, waiting in line at the grocery store, or jogging along a trail we know well. Our brains don’t have a job to do, so they go into default mode and run wild.

This is when we ruminate about the past and worry about the future. If left unchecked, an activated DMN can make us miserable and rob us of the present moment.

Research shows that when there’s more connectivity in our brain’s DMN, we’re more likely to suffer from depression and anxiety. And interestingly, some of us have higher DMN connectivity than others.

I think I’m one of these people. I can’t remember what was on my mind when I tripped on my run, but I’m sure it wasn’t helpful. I’m prone to overthinking and often find myself down the rabbit hole.

They say the best way to quiet the DMN is to pay attention to what’s happening around you. To be present. Not surprisingly, mindfulness techniques like meditation and focusing on the breath can decrease DMN activity.

Yet another reason to do the things I know I should do but forget to do.

What my brain really needs is a full-time trainer. Something SMART. Like one of those fancy fitness watches that lets you know when your blood pressure or heart rate is too high. Except this little gadget would alert me the moment my brain slips into default mode.

A mindfulness tracker.