Maladaptive daydreaming: Signs, causes, and treatment

Reviewed by Susan Radzilowski, MSW, LMSW, ACSW

Written by

therapist.com team

Last updated: 09/30/2025

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Everyone daydreams. For most people, these quick mental breaks are normal and sometimes even helpful. But for some, daydreaming can be a serious problem.

What is maladaptive daydreaming?

Maladaptive daydreaming happens when a person spends a lot of time lost in very vivid, detailed fantasies that feel almost like an alternate reality.¹ They’re “maladaptive” because they negatively affect work or school performance, relationships, and daily responsibilities. They take up significant stretches of time and prevent people from being present.

These types of daydreams often involve detailed stories with fictional characters.² The fantasies create strong emotions, leading people to spend hours each day lost in make-believe worlds. Some people can spend over half their waking time in fantasy.³

Currently, maladaptive daydreaming is not an official, diagnosable mental disorder or medical condition.⁴ However, some researchers argue it should be included as a dissociative disorder in future diagnostic manuals.⁵

Maladaptive daydreaming vs. normal daydreaming

We all lose ourselves from time to time in pleasant thoughts or fantasies. Even if you do it often or for long periods, this doesn’t necessarily mean that it’s maladaptive.

Normal daydreaming happens when your mind wanders from what’s happening around you to thoughts inside your head. This type of thinking can actually be good for you. Research suggests that daydreaming may even provide certain social benefits.⁶

Maladaptive daydreaming, on the other hand, is a dysfunctional coping mechanism that significantly impacts daily life. The main difference is how much control you have over your daydreaming, the amount of time and attention it consumes, and how it affects daily functioning.

Signs and symptoms of maladaptive daydreaming

People with maladaptive daydreaming often show the following signs:⁷

Excessive, vivid daydreaming: Fantasies that last for hours and feel very real and emotional.

Distress and impairment: The daydreaming interferes with daily life and causes problems in social situations, work, or school.

Compulsivity: A strong urge to daydream with great difficulty stopping, even when the person wants to.

Dissociation: Experiences of detachment from reality, complete absorption in fantasy, and losing track of time.

Physical behaviors: Many people pace, make repetitive movements, or mouth dialogue from their daydreams.

Emotional difficulties: Anxiety, depression, shame, and other negative emotions often accompany the condition.

Social withdrawal: People may isolate themselves, prefer being alone to daydream, or experience loneliness.

If you recognize these symptoms in yourself or someone you know, it might be helpful to talk to a mental health professional who can provide proper evaluation and support.

Are maladaptive daydreaming and ADHD related?

In one study, 76.9% of people with maladaptive daydreaming were found to also meet the criteria for ADHD. ⁸ Of these participants, the majority specifically met the requirements for inattentive type.

However, ADHD isn’t the only condition that can co-occur with maladaptive daydreaming. According to the same study, anxiety disorders are nearly as common (occurring in 71.8% of participants) followed by depressive disorders (66.7%) and obsessive-compulsive disorders (53.9%).

Because these results come from one small study, much more research is needed. But the results do suggest that maladaptive daydreaming is different than normal daydreaming, can cause distress, and often co-occurs with other mental health concerns.

Impact of maladaptive daydreaming on daily life and well-being

In some cases, the effects of maladaptive daydreaming can be far-reaching and significant.

School and work problems are common. Research that analyzed online forums explored reports of daydreaming making it very hard to focus on studying or work tasks.⁹ Some people reported getting so lost in their fantasy world that they put themselves at risk of injury, such as by tripping on the sidewalk while walking.

Another concern is the way obsessive thoughts and maladaptive daydreaming seem to feed off each other.¹⁰ Increases in obsessive thoughts came both before and after increases in daydreaming. This suggests a cycle in which engaging in detailed fantasies and having obsessive thoughts enforce each other, though it’s not clear yet why.

Many people report unsuccessful attempts to control or stop daydreaming, which can lead to feelings of shame and frustration.¹¹ The daydreaming itself can also be a source of shame, especially when people worry about being seen or judged by others.

Maladaptive daydreaming isn’t yet recognized in diagnostic manuals. But if you’re worried you may be spending too much time in your own thoughts, or are having trouble coping with life challenges, a mental health professional can help.

Search our directory for a licensed therapist near you. If you need immediate help, you can call the Suicide & Crisis Lifeline at 988, available 24/7/365.

Maladaptive daydreaming treatment options

The good news is that there are evidence-based treatment approaches that can help with maladaptive daydreaming. Research has identified several effective strategies:

Mindfulness meditation and self-monitoring have shown the most promise. One large trial found that an eight-session, internet-based program combining mindfulness meditation and self-monitoring significantly reduced symptoms. This approach not only lowered daydreaming frequency, but also improved life functioning. The clinically significant improvement rate was 24%.¹²

Cognitive behavioral therapy (CBT) techniques may be effective based on one case study. Interventions focused on building coping skills, behavior modification, cognitive restructuring, and relapse prevention led to substantial reductions in symptoms and improved functioning.¹³

Journaling and psychoeducation could also help reduce maladaptive daydreaming. Another case study focused on journaling about daydreaming episodes and providing education about the condition.¹⁴ In this case, the subject of the study reported improvement in her personal and professional life as well as a better sense of control over her daydreams.

Helpful tips for coping with maladaptive daydreaming

If you’re wondering how to stop maladaptive daydreaming, here are some practical strategies that can complement professional treatment:

• Practice mindfulness meditation regularly. This helps you notice when daydreaming starts.
• Keep a journal of your daydreaming times. Write down what triggers it, how long it lasts, and how you feel.
• Identify specific triggers like music, TV shows, movies, social media platforms, places, or feelings.
• Limit exposure to triggering content such as books, movies, or online communities that fuel your fantasy worlds.
• Create a structured daily routine that includes regular sleep, healthy meals, and engaging activities to ground yourself in reality.
• Fill your days with more engaging, real-world activities that you enjoy doing, like exercise or sports, creative hobbies, or being present with friends.
• Challenge unhelpful thoughts that lead to too much daydreaming. For instance, if you think “I can’t handle what’s happening,” try replacing it with “I’m struggling right now, but I can learn how to get through it.”
• Seek support from trusted friends or family members who can help redirect your attention when they notice you’re becoming absorbed in fantasies.

If you’re struggling with maladaptive daydreaming, these strategies may not be enough to overcome it on your own. And if it’s related to another mental health condition, which is often the case, getting professional help becomes even more important.

Visit our directory to find qualified mental health professionals online or in your area who can work with you to develop a personalized treatment plan.