Could You Be Experiencing Maladaptive Daydreams?

Almost everyone daydreams, and it’s often relatively harmless. It may cause you to be distracted or miss parts of a conversation or work meeting. But it probably doesn’t affect your goals or quality of life.

If daydreaming is starting to affect your life negatively, this may be a sign that something more serious is going on. Frequent, vivid, and time-consuming daydreaming may be a sign of an issue known as maladaptive daydreaming (MD).

Healthy daydreaming and MD likely exist on a spectrum. You may know someone who daydreams a lot and often seems like they’re “in their own world.” But this doesn’t necessarily mean they have a disorder.

What is maladaptive daydreaming?

Eli Somer, PhD, a professor of clinical psychology, defined maladaptive daydreaming (MD) in 2002. He described it as “extensive fantasy activity that replaces human interaction and/or interferes with academic, interpersonal, or vocational functioning.”

People who live with MD describe the fantasies as very vivid. They often feel that they are present and involved in the daydream. The daydreams may take up long periods of time — even hours.

Some researchers note that MD shares some characteristics with behavioral addictions, such as gambling. For example, people with MD may turn to daydreams compulsively to escape from reality.

These vivid daydreams may be intensely rewarding and feel good. This may compel you to daydream more often and for longer periods of time, even when it creates severe distress.

MD is a proposed mental disorder. This means it’s not yet officially recognized in the Diagnostic and Statistical Manual of Mental Disorders. It is also referred to as:

• Excessive daydreaming

• Daydreaming disorder

• Compulsive fantasy

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What are signs and symptoms of maladaptive daydreaming?

Symptoms of maladaptive daydreaming may include:

• Very vivid and structured daydreams with elaborate plots

• Feeling a strong sense of being immersed and present in the daydream

• Daydreams that can last hours

• Neglecting relationships with loved ones

• Withdrawing from other hobbies

• Not fulfilling responsibilities in their career or personal life

• Reduced performance in school or work

• Difficulty avoiding and controlling daydreaming

• Acting out the daydreams with repetitive movements and facial expressions

• Shame and fear about getting caught daydreaming in public

What are possible problems of maladaptive daydreaming?

Without help, maladaptive daydreaming can have a significant effect on someone’s life. It may make it challenging to focus on school, keep a job, and form meaningful relationships. Shame and distress about maladaptive daydreaming may raise the risk of other mental health conditions, including depression.

People with MD are also more likely to have trouble sleeping. Lack of sleep can affect many aspects of your physical and mental health. Poor sleep can also worsen symptoms of MD, such as difficulty concentrating and poor performance at school or work.

What causes maladaptive daydreaming?

People who believe they experience in maladaptive dreaming often meet the criteria for other mental health disorders, including:

• ADHD (attention deficit-hyperactivity disorder)

• An anxiety disorder

• A depressive disorder

• Obsessive-compulsive disorder (OCD) and related conditions

That said, it’s unclear if these mental health disorders raise the risk of MD — or the other way around. It’s also not clear whether maladaptive daydreaming is its own condition. Or, it could be a symptom of other mental health conditions.

Research also suggests there’s an association between MD and childhood trauma. Maladaptive daydreaming is like dissociating (feeling disconnected from yourself or your surroundings). Dissociating helps people mentally “escape” or separate from difficult memories, experiences, or emotions. Maladaptive daydreaming may serve a similar function.

Another theory is that insecure attachment to caregivers during childhood may raise the risk of MD.

In fact, a 2021 study found that maladaptive dreamers were more likely to have an ambivalent-fearful attachment style. This means they may spend a lot of time worrying about their relationships and getting abandoned by people they care about. They may even avoid relationships altogether.

How does maladaptive daydreaming relate to OCD or ADHD?

Many people who meet criteria for MD also meet the criteria for ADHD. It’s unclear if this is caused by an overlap of the two conditions, or if it’s a misdiagnosis. Trouble paying attention is a characteristic of ADHD and MD.

Maladaptive daydreaming and OCD also share similar characteristics. These can include intrusive thoughts, lack of control of one’s thoughts, and dissociating.

One 2021 study also found that participants with MD engaged in traditional OCD compulsions, including:

• Repetition

• Checking

• Body-related behaviors (such as skin-picking)

Again, it’s difficult to know whether one condition is causing the other — or if it’s simply a correlation.

How is maladaptive daydreaming diagnosed?

Because MD is not yet a recognized disorder, there is no official method of diagnosis.

In 2016, Dr. Somer and others published a proposed Maladaptive Daydreaming Scale (MDS). This is a self-assessment to help measure and diagnose “abnormal fantasizing.” There are 14 items in the MDS. It includes questions about how vivid the daydreams are and whether they get in the way of your daily life.

Still, a mental health professional can help assess your symptoms and make a treatment plan.

What treatments are available for maladaptive daydreaming?

Even if there is not an official diagnosis of MD, you can still get help. Since there is no official treatment plan for MD, a mental health professional may make a plan based on an assessment of your symptoms and concerns. They may borrow methods commonly used to treat other mental health conditions.

Options may include:

• Psychotherapy to help process underlying trauma, treat other existing mental health conditions, and learn strategies to cope with symptoms (including grounding techniques)

• Medications to treat underlying conditions like depression, anxiety, or OCD (if present)

• Adjusting sleep habits to improve sleep quantity and quality

What are tips for people living with maladaptive daydreaming?

If you think you’re experiencing MD, there are things you can do that may help improve your quality of life.

1. Practice good sleep hygiene: Go to bed and wake up around the same time every day. Practice a calming routine before bed. Give yourself enough time to get at least 7 hours of sleep. Also, avoid caffeine after midday.

2. Build a support system: It may help to explain what you’re experiencing to trusted friends and family members. This can relieve some of the shame of MD and the pressure to hide it from others. They may also be able to help when they notice you are daydreaming.

3. Track your symptoms: Keeping a symptom journal may improve your awareness of your symptoms, when they typically occur, and what triggers them. This can also help your provider better understand what you’re experiencing. This way they can give you tips for how to limit daydreaming or cope with triggers.

4. Find methods to stay attentive: Once you find a trigger, choose other activities that require your focus. This way your mind is less likely to dive into a daydream. Examples include journaling, reciting a poem, narrating your actions out loud, or saying the alphabet backward.

Why trust our experts?

Written by:

Lauren Smith, MA

Lauren Smith, MA, has worked in health journalism since 2017. Before joining GoodRx, she was the senior health editor and writer for HealthiNation.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Mona Bapat, PhD, HSPP

Mona Bapat, PhD, HSPP, has 15 years of clinical experience providing therapy. She is a licensed clinical psychologist in Indiana and Illinois with treatment experience in individual, couples, family, and group therapy modalities.

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