If you’ve ever been stuck in your head replaying the same thoughts, you can thank your brain’s default mode network.
The default mode network, or DMN, is the part of your brain that kicks on when you’re not focused on a task. It’s what allows you to plan, reflect and imagine. It’s essential for survival. Without it, we wouldn’t be able to learn from the past or prepare for the future.
But there’s a flip side. The same network that helps us grow can also trap us. When the DMN goes unchecked, it fuels rumination, self-criticism and the constant mental noise of overthinking. Instead of helping us, it keeps us spinning in loops that drain our energy and mood.
Enter Sense Foraging
Psychologists Norman Farb and Zindel Segal talk about a simple practice called sense foraging. The idea is straightforward: instead of trying to think your way out of overthinking, you redirect your attention outward to your senses. Notice the feel of your feet on the floor. The sound of a fan in the background. The smell in the room.
It’s not about making the thoughts go away. It’s about shifting where your attention lives. Every time you “forage” with your senses, you interrupt the DMN’s grip and give your brain another anchor. Over time, this can weaken the patterns that keep you stuck.
How It Differs From Mindfulness (And How It’s the Same)
At first glance, sense foraging sounds a lot like mindfulness. Both involve paying attention to the present moment. Both are tools to cut through the noise.
The difference is in the framing. Mindfulness is often practiced as a structured meditation, with the goal of sustained awareness. Sense foraging is more opportunistic. You do it in the middle of your day, wherever you are. Instead of focusing on the breath for 10 minutes, you might just notice the cool air on your skin for a few seconds before moving on.
Think of mindfulness as a workout for your attention. Sense foraging is the micro-rep you do at your desk, in traffic, or during a conversation. Both build the same muscle, just at different scales.
Using Hinoki or Pause to Break the Loop
This is where scent makes sense foraging even more powerful. Your olfactory system connects directly to the limbic system, the part of your brain that handles memory, mood and stress. That’s why scent can shift your state in seconds without you even realizing it.
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Hinoki Oil: Put a few drops on a wood block or simply open the bottle and take three slow breaths. The crisp, woody compounds like alpha-pinene and bornyl acetate help lower cortisol and tell your body it’s safe.
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Pause: Use the blend of hinoki and yuzu when you need calm but also want clarity. Hinoki grounds you while yuzu lifts mood and reduces stress hormone activity. It’s perfect when you’re in the middle of the day and need to stop looping on thoughts but still have work to do.
Here’s how you can combine scent with sense foraging:
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Take a slow inhale of hinoki oil or Pause.
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As the scent lands, notice one thing you see, one thing you hear, and one thing you feel.
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Exhale fully and let your attention stay with your senses for just a few seconds.
That’s it. You’ve interrupted the DMN, shifted into the present and given your nervous system a reset.
Why It Matters
The beauty of sense foraging is that it gives you options. You don’t have to wait until the end of the day to sit down and meditate. You can use it anytime your mind drifts into loops that aren’t serving you.
And when you pair it with scent, it works faster. The molecules in hinoki oil and Pause don’t just smell nice. They signal your nervous system directly. It’s like giving your brain a shortcut out of rumination.
The DMN isn’t the enemy. It’s part of what makes us human. But when it starts running the show, practices like sense foraging give you a way to reclaim space.
You can’t always stop thoughts from coming. But you can choose where you place your attention. Sometimes it’s the sound of birds outside. Sometimes it’s the feel of your feet on the ground. And sometimes, it’s as simple as a deep breath with Pause in your hand.
