The Divided Opinions on Music and ADHD

The responses we received from our readers highlighted the highly individualized nature of how ADHD brains respond to background noise:

"I have always needed music in the background to make me feel present and grounded. It wasn't until a very recent ADHD professional training that I had an 'aha!' moment explaining why. In short, the ADHD brain is always looking to solve a problem and music is always feeding that through the rise of a song to its resolution. A familiar song allows our brains to see a problem and then anticipate its solution, giving us just enough stimulation to feel present and focused on a task." - Julie, Michigan

"The pandemic forced me to work from home, and that has been a blessing for my easily distracted ADHD mind. I struggled to concentrate in the open office environment because I was unable to tune out everyone else's conversations while I worked, even when wearing earbuds to play music. I work best with either silence, or soft music that doesn't have words or even a familiar tune. If it's a tune that I know, I find myself trying to follow along with it either aloud or in my head, which messes with my concentration on the task at hand." - An ADHDpreneur Reader

Striking the Right Balance with Background Noise

For many individuals with ADHD, the key seems to be finding the right balance between too much and too little background noise. Some readers reported needing a certain level of auditory stimulation to stay focused, but found that familiar or lyrical music was too distracting:

"If I'm doing something tedious that requires little thought, I need an audio book, podcast, or something I can sing along to. I need to engage my verbal brain, or I get too antsy and wander. If I need mental focus, only instrumental beats (classical, electronic, hip hop) will do so I can engage verbally with my work but still feel like time is passing." - An ADHDpreneur Reader

"Once I am in focus mode, I prefer silence and get annoyed by distractions. I usually need to start out with the TV on but mute it when I am focusing." - An ADHDpreneur Reader

Curating the Perfect Playlist for ADHD Brains

Many readers had success with creating personalized playlists or soundscapes to support their concentration and productivity. These customized audio environments helped to block out unwanted distractions while providing just the right level of auditory stimulation:

"I work best with a small level of soft and familiar music – the lowest volume my headphones offer. It helps me focus by removing any background noise (dishwasher, washing machine, people outside or around me). For me, the key to focusing is playing only familiar music/noise so it does not distract me from my work." - Carrie, Indiana

"I have some music designed to help concentration. No words, just music. One of them requires headphones due to differences in R/L channels. Others don't require headphones. I have found over time that they become familiar and are a cue to my brain that it is time to focus and complete some work." - An ADHDpreneur Reader

Leveraging Music to Support Focus and Productivity

Ultimately, the role of music and background noise for individuals with ADHD seems to be highly personalized. What works for one person may be a hindrance for another. The key is to experiment, observe your own responses, and curate an environment that allows you to thrive.By understanding your unique needs and preferences, you can leverage the power of music (or silence) to support your focus, concentration, and overall productivity. Whether you prefer the structure of familiar tunes, the soothing nature of instrumental pieces, or the complete absence of sound, there is a solution out there to help your ADHD brain perform at its best.

The Benefits of Music for ADHD Brains

While it may seem counterintuitive, music can actually help people with Attention-Deficit/Hyperactivity Disorder (ADHD) focus and concentrate. The right type of music can provide several benefits for those with ADHD:

Increased Dopamine Levels

Music has been shown to increase dopamine levels in the brain. Since individuals with ADHD often have lower dopamine levels, the dopamine boost from music can help improve focus and concentration.

Improved Emotional Regulation

Music can also help regulate emotions for those with ADHD. The rhythmic and structured nature of music can have a calming effect, reducing feelings of restlessness or hyperactivity.

Enhanced Focus and Attention

Certain types of music, like classical or ambient, can help the ADHD brain stay on task by providing just enough auditory stimulation without being overly distracting. The predictable patterns in the music can act as an anchor for the wandering ADHD mind.

Better Time Management

Music can also help individuals with ADHD better track the passage of time. The structure and rhythm of music provides a temporal framework that can improve time awareness and management.

The Best Music for ADHD Brains

Not all music is created equal when it comes to supporting focus and concentration for those with ADHD. Here are some guidelines on the types of music that tend to be most beneficial:

• Instrumental Music: Music without lyrics is generally less distracting, as the brain doesn't have to process the additional verbal information. Genres like classical, ambient, and electronic instrumentals are good options.
• Familiar, Repetitive Music: Familiar songs with a consistent, repetitive structure can provide a sense of comfort and predictability that helps the ADHD brain stay on track. Avoid highly complex or constantly changing music.
• Moderate Tempo: Fast-paced, high-energy music can be overstimulating, while very slow music may not provide enough auditory stimulation. Aim for a moderate, steady tempo.
• Minimal Vocals: As mentioned earlier, vocals can be distracting, so instrumental or ambient music with minimal or no vocals is preferable.