Jul 10, 2025
Daydreaming is a natural function. Some studies have found that the average person will daydream for about 47% of their day. (This definition of daydreaming is more accurately described as “mind wandering”, when your mind is not on the immediate task at hand.) In many ways, there is nothing wrong with this level of daydreaming. Consider all the mundane tasks you do in a day: getting ready in the morning, driving to work, cooking, and showering. These are all normal times to daydream.
However, for a smaller portion of people, daydreaming takes up a much more substantial part of their day and is more intrusive to their functioning and well-being.
During Maladaptive Daydreaming, a person’s daydream will be vivid and intense. They may daydream for hours on end. This sort of daydreaming can be highly intrusive in people’s lives and well-being, as well as be a sign of an underlying mental health issue.
What is Maladaptive Daydreaming?
Maladaptive daydreaming accounts for around 2.5% of people, based on one limited study. Although more research needs to be done, most researchers agree that maladaptive daydreaming is uncommon, but not overly so.
Although not a disorder in of itself, maladaptive daydreaming is much more common in people with a preexisting mental health issue, especially ADHD, OCD, Trauma, or Dissociative Disorders. One study found that 20% of people with ADHD suffer from Maladaptive Daydreaming.
Maladaptive daydreaming is thought to be an unhealthy coping mechanism. It can be hard to control and compulsive, meaning it’s fully immersive and may be hard or impossible to stop. These daydreams are intense and vivid, often involving complex plots and repeating characters. This sets it apart from normal daydreaming. People who have a maladaptive daydream can also daydream “at will” by slipping into a daydream, sometimes picking up the plot where they left it. Other times, they feel a compulsion to daydream and may feel distressed when they can’t.
Maladaptive Daydreaming Symptoms
If daydreaming is normal, where’s the line between normal daydreaming and maladaptive daydreaming? Like most mental health issues, the line is when it becomes an impairment to your mental, physical, or relational health. If you daydream so much that you have cut yourself off from social interactions, are struggling at work or school, and have little hobbies outside of it, then it is an issue. If you daydream when you are exercising, walking the dog, or showering to fill gaps and stave off boredom, then it probably isn’t maladaptive.
There isn’t one set of symptoms for maladaptive daydreaming because it is not officially recognized by the DSM-5, the diagnosis handbook for therapists and psychiatrists. However, symptoms usually include:
- Excessive daydreaming, for hours at a time
- Compulsion to daydream
- Feeling like you can’t stop or snap out of a daydream
- Distress when you can’t daydream or are interrupted
- Complex daydreams, sometimes involving plot lines, different characters, or an idealized version of yourself.
- Having real-life reactions to your daydream (like facial expressions or mouthing the words along to your daydream)
- Difficulty concentrating on things; daydreaming instead of focusing on the task at hand
- Difficulty sleeping, especially difficulty falling asleep
- In some cases, it can translate to extensive book-reading, gaming, or watching films
If you have these symptoms, does it mean you are a maladaptive daydreamer? Probably, but that isn’t always a bad thing. Daydreaming can be used as a coping mechanism to get through traumatic and stressful situations. Although this can be helpful in the moment, it’s important not to get stuck in maladaptive daydreaming.
What are the triggers of maladaptive daydreaming?
The triggers of maladaptive daydreaming are different for everyone. Some common symptoms include:
- Stress or other uncomfortable emotion
- Routine tasks such as chores, showering, walking, or driving
- Music, especially certain favorite songs
- Solitude, especially extended periods of time
- Media consumption, like a good book, TV show or movie, or gaming
Other people have more specific triggers, like mirrors, walking, ending a meeting, or a certain time or space. Understanding your triggers is an important step in stopping maladaptive daydreaming.
Maladaptive Daydreaming Causes
The exact cause of maladaptive daydreaming is unknown, and there are likely many different types of causes. Many people who have a maladaptive daydream have experienced significant distress in the form of childhood trauma, but that is not a criterion for everyone.
Maladaptive daydreaming also has a strong correlation with mental health disorders such as:
- ADHD
- OCD
- Dissociative Disorders
- Trauma
- Anxiety Disorders
Maladaptive Daydreaming isn’t always indicative of one of these disorders, but the correlation between them is strong. Some researchers believe maladaptive daydreaming should be listed as a symptom of these disorders, while others argue that it has enough unique presentations of its own that it should be a separate disorder.
How to Snap Out of Maladaptive Daydreaming
If your daydreaming has gotten out of control and is negatively impacting your social life, work life, personal happiness, or health, then it’s time to take steps to reduce daydreaming. Researchers have identified similarities between maladaptive daydreaming and behavioral addictions, so stopping this type of dreaming can be difficult and akin to breaking an addiction. Your mind is literally addicted to the feeling of daydreaming, and you’ll likely face withdrawal symptoms. It being all inside your head and not something you can physically avoid adds another factor of difficulty.
However, it is more than possible to snap out of maladaptive daydreaming and back into reality. Here are some steps:
- Get around people. This could mean calling a friend or family member, but it could also be as simple as going to a coffee shop, library, or other public space.
- Move your body. Be mindful as you walk, exercise, or clean. The more complicated the task the better, as it will draw your attention back to the present moment.
- Put the phone away. Dissociation is a close kin to maladaptive daydreaming, and scrolling can induce dissociation very quickly. Get outside or be in your space without your phone on you.
- Engage in something creative. Daydreaming can be a powerful way to feel complex emotions and work through thoughts. Give them an outlet with a creative project.
- Puzzle out a problem. Use your critical thinking skills to activate different parts of the brain not used when daydreaming. This could be as simple and fun as a sudoku or word puzzle, a fun craft, or a recipe.
- Try something new. Novel experiences are great for our brain. Routine can be healthy too, but mixing it up every now and again for some excitement is a great way to stimulate your brain and prevent yourself from slipping into a daydream.
- Practice mindfulness by stimulating the nervous system. Take a cold shower, eat sour candy, or walk barefoot outside (be careful and mindful where you step!) Take the time to really feel the sensations on your body. What are you feeling physically? How does it make you feel emotionally?
There are no official treatments for maladaptive daydreaming because research into it is still so new. However, therapy can help address any underlying conditions and give you the support and guidance you need to stop maladaptive daydreaming.
Ready to come back to reality? Call our team at Lifebulb to be scheduled with a therapist near you. We have open availability and accept most major insurance plans.
