I’m currently training for my third attempt at the Tarawera Ultramarathon. The event I’m aiming for is the T50 — 52 km over the rolling, beautiful Tarawera ranges. It’s my third attempt because, so far, I haven’t even made it to the starting line. But that’s a story for another day.
On this particular morning, I was heading out to the Hutt Valley River Trail for a 26 km training run: 13 kilometres out and 13 kilometres back. What could possibly go wrong? As I belted out whatever tune was on the radio, it suddenly dawned on me that I’d forgotten my headphones. No big deal, you might think — but running for 26 km takes a long time, and that’s a long time to spend alone with your thoughts.
I considered turning back, but made a snap decision to just get on with it. It turned out to be the best decision I could have made.
At first, my thoughts bounced around from one inconsequential idea to another. But then something shifted. My mind started to latch onto things that actually mattered — issues that had been hanging over me all year, and more pressing problems I hadn’t given any real headspace to. What surprised me most was how easily the answers to these “unsolvable” problems began to surface. My biggest challenge was trying to remember everything by the time I finished the run.
Without meaning to, I’d activated the default mode network in my brain.
Before I explain why that matters, here’s a quick, plain‑English overview of the three major brain networks involved in creativity: the default mode network, the attention network, and the salience network.
The Default Mode Network: Your Brain’s Creative Drift Mode
This is your brain’s “idle mode” — the mental space you slip into when you’re not focused on a task. It lights up during daydreaming, self‑reflection, imagining the future, replaying the past, and thinking about yourself or others.
You’ll recognise it from:
- Mentally drifting in the shower
- Narrating your life story to yourself
- Those moments when ideas suddenly appear out of nowhere
It’s the birthplace of creativity and mind‑wandering. For the neuroscience‑curious, key regions include the medial prefrontal cortex, medial temporal lobe, praecuneus, and posterior cingulate cortex.
The Attention Network: Your Brain’s Laser Focus
This network kicks in when you’re locked onto a task, analysing information, or deliberately directing your attention. It’s the mental spotlight you use when reading, problem‑solving, or trying to stay on track.
It helps you:
- Focus
- Filter distractions
- Stay engaged with what matters
It often works in opposition to the default mode network — when one is active, the other quietens down. Key regions include the dorsolateral prefrontal cortex, orbitofrontal cortex, anterior cingulate cortex (ACC — remember this one), parietal cortex, and subthalamic cortex.
The Salience Network: Your Brain’s Internal Switchboard
This network decides what deserves your attention. It notices what’s important — emotionally, physically, or socially — and determines whether you should stay in default mode, shift into focused attention, or activate other systems.
In everyday terms, it’s:
- The internal alarm that says “pay attention to this”
- The gut‑level sense that something matters
- The filter that sorts signal from noise
Its key players include the anterior insula and the dorsal anterior cingulate.
So Why Does This Matter for Creativity?
Because creativity isn’t magic — it’s a skill you can develop by creating the right conditions for these three networks to work together.
Here’s how to make that happen.
A Simple, Practical Creativity Technique
- Get clear on the problem.
Write out a simple overview. Don’t overload it with detail — too much detail overstimulates the attention network, which shuts down the default mode network. - Put the problem away.
Literally. Close the notebook. Shut the laptop. - Do a low‑stimulus physical activity.
The best activities involve movement without external input like music or podcasts. Think:- Walking
- Light running
- Gardening
- Ironing
- Showering
These activities require just enough attention to pull you away from the problem, but not so much that they block the default mode network. That’s when the magic happens.
I use this approach all the time now, and it works like a charm.
One Last Creativity Hack
Remember the ACC — the anterior cingulate cortex? It plays a crucial role in creativity because when the default mode network is drifting and brainstorming, the ACC catches anything important that floats by.
And what activates the ACC?
A good mood.
A good mood amplifies creativity (the default mode network).
A bad mood amplifies analytical thinking (the attention network).
Both are useful — but if you want ideas, insights, and breakthroughs, mood matters.
This is important not just for your own creativity, but also when you’re working with your team on complex problems or brainstorming solutions. The environment you create — emotional and physical — directly affects the quality of thinking in the room.
Are you interested in tools for building a high performing team? Then check out my new book ‘Now, Lead Others’.
If you’re interested in hearing more tips about how you can Unleash Your Potential or that of your team, please feel free to drop me a note. I’m always happy to share ideas and help where I can.
Lastly, if you’d like to DEEP DIVE into this concept sign up for the Unleash Your Potential – DEEP DIVE newsletter where we share practical applications, core questions to get you thinking even deeper, field notes and my final thoughts. We then follow this up with a FREE monthly 45 minute webinar (workbook included) which you can sign up for here (click the ‘Follow’ link at the bottom of the page). So, the question is, how deep do you want to go?
Photo by Skye Studios on Unsplash
