Have you ever driven home, only to realise you barely remember the journey? That’s your brain on autopilot. Autopilot mode, or the default network, is when your brain operates without active thought. You’re going through the motions but not fully engaged.

On the other hand, the intentional network kicks in when you focus. This happens when you’re learning something new, solving a problem, or making a decision. Understanding the difference between these two brain modes can help improve focus, especially for children.

The Science Behind Default and Intentional Networks

Our brains have two main modes:

  • Default Network: This activates when we’re resting, daydreaming, or recalling memories. It requires little brain energy and helps us process past events.
  • Intentional Network: This is triggered when we need to focus, learn, or create. It demands more energy but helps us complete tasks efficiently.

“Default mode is important,” Education Specialist Natalie Nicholls explains, “because our brains need rest. But too much time there can lead to bad habits.”

When Autopilot Takes Over

Autopilot mode is useful for routine tasks, like brushing your teeth or walking a familiar route. But problems arise when we stay in this state too long. Natalie shared, “I was driving near my childhood home, talking about my mum, and I missed my turn. My brain was in default mode, leading me back to familiar places.”

This can also happen to kids. If they come home and automatically reach for video games, they might be stuck in a habit rather than making a conscious choice.

Why We Get Stuck in Default Mode

It’s easy to stay in autopilot mode, especially in a routine-driven world. A few reasons include:

  • Comfort and Habit: We stick to routines because they feel safe and familiar.
  • Fixed Mindset: If we believe we can’t change, we don’t try.
  • Low Energy: The brain conserves energy by defaulting to autopilot.

“If we don’t fuel our brains properly,” Natalie notes, “we might lack the energy to stay in intentional mode.”

How Autopilot Affects Mental Health

Being stuck in default mode can impact mental health. Studies link excessive autopilot behavior to conditions like ADHD, depression, and anxiety. It can also reduce social interaction and emotional connection.

“Our brains need balance,” the expert warns. “If we’re always in default mode, we might not be thriving.”

How to Shift to Intentional Mode

To break free from autopilot, try these strategies:

  • Increase Awareness: Notice when you’re in default mode and actively shift focus.
  • Challenge Routine: Try new activities that require concentration, like puzzles or learning a skill.
  • Limit Passive Habits: Reduce screen time and replace it with interactive activities.
  • Take Care of Your Brain: Good nutrition, exercise, and sleep help fuel intentional thinking.

By recognising when you’re in autopilot and making intentional changes, you can improve focus and live more purposefully.

Listen to the full conversation below.