How to Get Out of Your Head
Psychology Today
by Catherine J. Mutti-Driscoll Ph.D.February 22, 2026
AI-Generated Deep Dive Summary
Getting stuck in your head is a common struggle, often tied to challenges with metacognition—the ability to reflect on experiences and learn from them. This skill, a key executive function, can be developed over time. The article highlights two main ways people get trapped in their thoughts: cognitive distortions and the interplay between the Task Positive Network (TPN) and Default Mode Network (DMN) in the brain.
Cognitive distortions are subconscious thought patterns that simplify reality to make it more manageable. Examples include black-and-white thinking, jumping to conclusions, negative filtering, blame stories, and mind reading. Recognizing these patterns is the first step toward breaking free. By asking whether your thoughts are truly accurate or if there’s another perspective, you can begin to challenge and reframe distorted narratives.
The TPN and DMN networks also play a role in getting stuck. The TPN keeps you focused on tasks, while the DMN handles daydreaming and autobiographical thinking. For individuals with ADHD, switching between these networks can be “glitchy,” leading to disconnection from the task at hand and engagement with negative self-narratives. Staying active is recommended as a strategy to stay in the TPN and avoid getting lost in unproductive thoughts.
Understanding these mechanisms matters because they directly impact mental health. Improved metacognition can lead to better focus, relationships, and overall well-being by helping individuals break free from repetitive, unhelpful thought patterns. By practicing self-awareness and reflection, readers can learn to manage their thoughts more effectively and reduce the grip of being “stuck in their head.”
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Originally published on Psychology Today on 2/22/2026