Do negative thoughts or self-criticism constantly get in your way—or in your child’s way? In this vlog, Dr. Edward “Ned” Hallowell, ADHD expert and New York Times bestselling author, introduces the Task Positive Network (TPN) and the Default Mode Network (DMN), also known as “the demon.” He explains how to redirect your attention, harness your imagination, and quiet the destructive inner voice—without medication. Learn how to take control of your attention and stop feeding the demon.
Understanding the Demon of Self-Esteem
Dr. Hallowell explains that our brains have two main networks that influence how we think and feel:
- Task Positive Network (TPN):Activated when we focus on creative or productive activities like writing, cooking, or exercising. This network is associated with feeling capable, confident, and engaged.
- Default Mode Network (DMN / “the demon”):Activated when the TPN shuts down, like during idle moments. This network can generate intense negative self-talk, self-doubt, and catastrophic thinking.
For people with ADHD, this demon can be especially strong—the imagination that fuels creativity can also feed self-criticism and fear.
Why We Feed the Demon
The demon thrives on our attention. Negative thoughts feel riveting and stimulating, while contentment feels bland. As Dr. Hallowell puts it, boredom is our kryptonite:
“You don’t say someone is riveted in contentment, but you do say she was riveted in self-hatred, fear, and anxiety.”
Feeding the demon creates a vicious cycle of rumination and misery—but insight and deliberate attention can break the pattern.
How to Redirect Your Attention and Silence the Demon
Dr. Hallowell emphasizes two life-maxims for managing negative self-talk:
- Don’t feed the demon.Redirect your attention to any activity that engages your imagination. This could include:
- Listening to loud music
- Doing jumping jacks
- Cooking or baking
- Writing or drawing
- Gardening or digging
- Never worry alone.Sharing negative thoughts with a trusted friend or mentor interrupts the DMN’s spiral and provides perspective.
By engaging the TPN and sharing worries with others, you “cut off the demon’s oxygen supply” and regain control over your mind.
Key Takeaways
- Your imagination is a superpower—but it can also fuel destructive self-talk if unchecked.
- The DMN (the demon) thrives on your attention; redirecting focus to productive tasks silences it.
- Exercise, creative activities, and social connection are powerful tools to stop rumination.
Two maxims for life: Don’t feed the demonand never worry alone.
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