Boosting ADHD Focus: Can The Right Noise Make a Difference?
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- Опубліковано 26 вер 2023
- Struggling with ADHD focus and concentration? Dive into the fascinating world of sound therapy. Explore how white, pink, and brown noise can influence our ADHD brains, enhance dopamine production, and possibly improve cognition. From the soothing sounds of rain to the mysteries of stochastic resonance, discover a potential new tool for your mental health toolkit. Remember, it's not just about blocking distractions-it might be about unlocking potential. Watch now and don't forget to check out more on ADHD in our video series!
References
Papalambros, N. A., Santostasi, G., Malkani, R. G., Braun, R., Weintraub, S., Paller, K. A., & Zee, P. C. (2017). Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults. Frontiers in human neuroscience, 11, 109. doi.org/10.3389/fnhum.2017.00109
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ADHD here. Only recently discovered brown noise videos here on YT. I'd tried using white noise before without much help, but playing brown noise in background has significantly improved sleep and concentration. Until your video I assumed mood improvements were coincidental. Now it makes sense. Thank you for another great resource, Dr. Marks.
Any specific channels or videos that you would recommend?
@Nyx773 I use the apple podcast app, just 1 ad at the beginning and you’re set for 8 hour, and you can exit the app and still listen unlike youtube.
I cant get brown nose out of my brain and ears.
I liked brown noise the best also. The others were not good.
I also prefer brown noise over white noise.
As an unmedicated ADHD'er, my earbuds come with me everywhere. This helps my concentration immensely.
what are you listening to
Same here sis
@@xd_9268 Metal, usually.
The only thing that got my ADHD self through uni was that with the pandemic we were doing our exams at home and I could blast the DOOM (2016) soundtrack while writing. Video game soundtracks work really well for me, they're meant to be heard/listened to while focusing on doing something else. 👍🏻
BFG Division 😎
I listen to pop music when I do my Art Work, otherwise I cannot concentrate with my ADHD............... I cannot stand soundtracks...... has to be pop music................. funny thing tho, I am not a Music person lol........... but it helps me when I do my Art Work
Wow this is true. I’m 44 and have 80HD. I’m a corporate analyst and when I have huge reports to build I listen to the Guile stage theme music of Street Fighter II on repeat until my projects are done. Works very well for me.
Oh wow that's a very smart point re the sound tracks of games!!
Yeah, since the music in games is never supposed to overpower the sounds of combat/voice lines/exploration etc etc, that makes perfect sense. Video games are really one of the best things for people with ADHD
When I was a kid, I was explicitly told that in order to concentrate, I need to be in silence and have no distractions, which made sense in theory. It was only in high school that I realized that I concentrate much better when listening to music, preferably instrumental music. But really it felt that having a source of auditory stimulation outside of what I needed to do actually helped me concentrate. I honestly don't know if it's about frequencies, I always assumed that splitting my attention somehow makes me concentrate better, almost as if my brain gets bored with only doing one thing at a time, but it might be more complicated than that.
Yes, I'm the same. Even at home, if I need to really stay on task. I use music, or leave the television on. I have to have background noise, just not really loud. I also figured this out as a child. I had problems falling asleep. I noticed, in the summer, when I had a fan on all night, I slept like a baby. Still sleep with fan or air conditioner noise to this day. 👍
There is NOTHING that calms me as much as the sound of rushing water.
Waves, Rivers, Rain. If I have extreme sleeping problems again literally lying there fully awake, I turn on a recording of a splashing river in a forest, which then actually calms me enough to actually get SOME sleep.
I have ADHD, and can't write code without some kind of music in the background. Usually psytrance or EDM/industrial music thanks to the patterns in both of those helping me see the patterns I need to in my code.
Using music to focus has been one of my prime coping skills.
Same thing for me........ tho I am not into music, but still pop music somehow helps me concentrate on my Art Work...
Drum n bass for me, i have a playlist full of high energy songs that have minimal lyrics. It all makes sense now.
Yep.dnb, psytrance, fidget, tech house, industrial, thrash metal, all of it helps me
Yes, exactly. Devops engineer here :)
All of this helps explain why I've struggled all my life to pay attention in class, even as an adult. Classes felt like torture. Since I'm not able to take medication for my ADHD this gives me a tool. Thank you Dr Marks ❤
Have you read the latest Dr Halliwell ADHD book, written with a coauthor. It gives info on lots of non-medication treatments incl ideas of never heard before like the benefit of balance training. Might be helpful for you 🤓
This makes so much sense why I need to switch up so often to help my adhd brain sleep. I've been going between rain, barbershop asmr, and whispering attention asmr, and finally just having a blue light block on something needing mental focus and exhausting my 100 mile an hour thoughts processing at the speed of light.
ooh, barbershop asmr? tell me more! I like mall ambience.
I was diagnosed with ADHD/anxiety at 42. These videos are very helpful. They bring a lot of peace of mind and answers to questions I've had all of my life. Your voice and delivery are perfect as well, I really get the message without a lot of distraction. Thank you so much😊
I was diagnosed with ADHD at 43 & I’m finding that apps that produce a variety of noises really help. I’m using endle currently
I discovered in law school that white noise generators made it easier for me to study. A combo of Brown and pink noise (leaning toward more Brown) in particular seems to quiet my mind. My ADHD diagnosis came after law school, and that’s when I learned that there were studies supporting white noise as a focus aid.
My favorite noise generator is still myNoise. Excellent sound quality and variety
Could you also talk about executive dysfunction for ND that's not Autism or ADHD? Like complex PTSD, dyslexia, etc. It would be especially helpful to hear what techniques suggested for ADHD are likely work work for us and which ones aren't.
I had trouble falling asleep as a child. We moved when I was 13, and my parents put a portable fan in the window, as the new room was hot. I slept like a baby, with that fan on. So, I started using it every night. I still need it to this day. Who knew there was science behind it? It's soothing, and helped drown out my thoughts.
Thank you! I often refer my colleges and leadership to your videos when I have to explain my situation because my coping skills are a little outside of what others deem professional. Everytime I refer someone to your videos, they will come back and apologize because they genuinely did not realize how much harder they were making my job by not making allowances for minor adjustmenst. Your content is making a difference.
I tend to get distracted by any music (especially if there are words or lyrics, but I’ll end up singing and dancing along to any music even if it’s instrumental lol), but I’ve found that using noise cancelling headphones while basically blasting theta wave sounds (which I guess is similar to brown noise?) is the most helpful for me to focus. It feels like I’m strong-arming my mind into blocking out other distractions
Whoa, that explanation of stochastic resonance just blew my mind.
And the whole white noise issue explains why "witch house" music or some kinds of metal music help me concentrate very well - It's not only about the rhythm, but also about the white noise in the synths / the heavily distorted guitars. Thank you very much for communicating scientific data so well.
Discovered I'm ADHD at age 49 and only last year discovered brown noise. It is like having crisp, clear vision on a beautiful day! It just feels so perfect. Thunderstorms are my favorite.
That explains why I always learn better in busy places. Mostly in cafes beneath high frequency streets. There are always fans and machines and the street noises. Parallel some smoothing sounds like rain or wind on the ears and i can be productive.
At work, I put on airplane cabin noise!
Been struggling with insomnia for years. I started to listen heavy thunder rains videos and can tell helped a lot. Even if I still have trouble fall asleep it helps with anxiety that raises especially when u try to sleep but without success. Still the relax from those sounds has been a real game changer for me.
Newly diagnosed at age 50. Looking for ways to cope without using medication. I’ve subscribed and am watching your videos for things to try.
I never knew the science behind it. I listen to Jason Lewis Mind Amends on UA-cam to help me focus. The channel has a bunch of different types of sound and music layered with tones to assist with focus. It's an excellent example of what you just described. I love it.
Thank you for the rec!
This is why I've always recommended listening to white noise or background noise when trying to read or work for those with ADHD.
I've used rain or thunderstorms sounds to be able to sleep for 20yrs, but I've only been diagnosed with adhd since January 2024. When I get overwhelmed, at work or in crowds, I'll use an EarPod to listen to it. WOW, so amazing I just found this video and it supports my self soothing technique. Thanks!
The absolute best for me to focus is 90s New York hip hop. 100% no BS. Incredibly motivating for me as well.
I don't have ADHD, but Lofi and Synthwave are my go to when I'm studying for exams. Speed metal when I'm reading for pleasure.
Doctor Tracey You saved my life, I'm from Italy. Forevee grateful for you
Dr. Tracy. I just want to say I really appreciate your educational videos. I cope with many disorders, and I Vlog about my recovery. I learn much from your channel. Just wanted to thank you
I live in the middle of a town. It wasn’t till I stayed overnight at a new friends in the country did I realise how difficult it was to be in such a quiet place. And sleeping at night with silence was difficult. The noise of the town helped me fall asleep.
Ive used white and brown noise to work and sleep for years now and it for sure helps a lot! Didnt know about the science thing behind it so its nice to learn how it works. I would love to hear about how ASMR relates to this since its a very close subject which Ive also used extensively in the past years to help with anxiety and even depression!
Watching your videos frequently for quiet some time. I’ve got Asperger’s and ADHD and I absolutely love your content and its full with brilliant information and explanations! Thanks so much! Greetings from Germany! :)
Me having sleeping issues and discovered the videos here on UA-cam and for whatever reason rain noise helps me the most
Listening to thunder storms help me sleep. Listening to a podcast or someone talking helps me focus on work. It's like it distracts me enough so that I can focus on the task at hand ESPECIALLY tasks that I find boring.
I've only listened white noise for an hour and been so much more productive while programming. Brainfog nullified. Thanks so much, I'm gonna use this in future!
just found your channel your videos are educational , thank you.
Having some gentle frequency music on changes my mood you get stuff done as in housework , reply to emails & so on , and it all done with calmness inside …
Definitely digging the production value of these newer videos. Always have loved the scientific content.
im not diagnosed with ADHD but I do find myself struggling with paying attention to an understimulating lecture in class or reading a book and really paying attention to what I am reading. I have found that listening to ambient music while reading helps me be more zoned in on what I am reading and be able to pick up the information. In lectures I usually tend to listen to some of my favorite music in the background and it helps me to actually pick up what the professor is saying. It's like instead of filtering out information my brain rejects, it is able to actually pick up the information there with the assistance of certain sounds because of the stimulation I get from them and because I am actually listening when they play in the background. I had tried to explain this many times to my classmates who were confused on how I could pay attention with music playing lol they never understood it but I tried to tell them what I said here and some understood and some still were like what the heck that makes no sense. I am glad you covered this topic!
I find ambient music helps me concentrate and focus too. But it can't have any tune, because that will distract me!
I absolutely love your videos. You provide so much detail and information that is easily digestible and you explain it very well. Thank you for being an amazing resource to me.
This is excellent, Dr. Marks! I’ve watched a lot of ADHD videos over the years and I find yours to be the most knowledgeable balanced, accessible and interesting. Please keep up the great work and I found that brown noise works for me. I found that years ago and it’s so nice to hear this. Thank you.!!!!
I worked at a place that piped white noise through the building, and I had a perpetual migraine. This is a classic case of YMMV.
So crazy! I was recently diagnosed with Adult ADHD and I’ve listened to both brown and pink noise unknowingly with success!!
What research is there for the correlation between adhd and tinnitus? Seems to have a similar root cause maybe? Timely advice, thanks for all the effort with your videos.
I've been listening to metal as a way to calm down and focus at work. It has been working but has been very counter intuitive until I watched this video, and now it clicked.
Thank you
Thank you, what you said at the end nailed it perfectly.
Layering solutions helps... I like that. Every little bit helps
ive always worked with some sort of sound in the background and it always helps me stay on top of things. its nice to know that its scientifically proven that it works
Explains why some movies / vids are better for background noise. Using my crochet speed as a current basis. Makes it easier to focus on the project in front of me
Yes! Making my car radio very loud helps me when I drive. At other times - every day noises or a sound can be overwhelming! I'm an adult with ADHD, Anxiety/Panic Disorder and PTSD.
So helpful! I didn’t know why I was able to work with white noise! I thought for some time that I could’ve been placebo’ing myself but I was actually focused on tasks that I didn’t like. This makes total sense. Thank you so much.
I am very pleased I found your site. Thank You for your advice and time. 👍😎👍😎👍😎👍
there is one specific brown noise video video that works well for me, but I mostly listen to kind of dark techno whilst studying, it has to have a deep/dark sound and a steady rhythm
Wow that’s so crazy because I find thunder and raging water super soothing! Makes sense!
You do good work. Well researched and presented. I just watched an older video, the isolation one from a year ago. I would have liked to have seen CAT scans as well as the MRIs. Another example of neuroplasticity is combat TBIs with missing parts of the brain. Nice work Doc
Chores/morning routines I put on video essays to get ready, study is either nature sounds or music, and sleep I tend to put on keyboard videos when I can't fall asleep. ADHD is such a handful, but I found lots of great music as a result 😂
FWIW, I find white noise distracting and slightly agitating. I like brown noise. It's soothing and helps me focus.
I like it but not when I'm working. I like brown noise such as rain or waves to sleep or walk in it. When I'm working and concentrating I need quiet. It was very difficult for me in my last office as they had the radio on full blast all day!
Simply uttering the sound aum has enormous benefits to the body
I've been adding a lot of things up throughout my life and this made me think a bit more.
I more times than not sleep with brown noise or rain sounds to sleep in my early 40s.
In elementary school, I used to set up chairs to let me sleep in front of the washing machine if it was ever on at night.
I'd also turn the shower on, let it get steamy, and do my homework and studying.
Very very bizarre behavior in hindsight, my poor single mother, but the goal was the same for every single occasion: to focus enough to get even the basic things like sleep or doing homework done.
besides focusing on job this also works for me when I'm driving..
when I'm fully focused I'm easily freaked out for my surroundings, so I need some kind a ambient static noise to find that middle ground between relax and focused..
In school to help concentrate during a test I listened to classical music to drown out things around me. Worked like a charm...also studied with it.
Thanks for share. It's a wonderful information
I purchased AirPod Pros a little while back and have totally become addicted to using them for focus. The noise canceling feature removes all of the noise from your environment but this itself is achieved by sound that is designed to cancel out the other noise. It sounds like nothing but it feels like listening to something. I don’t know how else to describe it. It’s fantastic
the worst part about ADHD for me is talking. Thinking of what I want to say, gathering the words in my mind, and actually saying them. I just can't. Typing is easier because I can actively see the "Trail" of what I'm writing. With talking, I don't see my trail, so I get lost. When I'm face to face with someone, I get anxious when I'm lost on the trail. So I just avoid being social all together.
As an adhder, music is a life saver, specifically when using headphones! I put my headphones on and it's like my brain takes a deep breath.
OMG. The list of different noises I've downloaded because it helps with concentrating on my work. As in, a lot of times, it's impossible to work without them.
Great video...thanks
I love that there are a lot of ambient sound channels on youtube. I often listen to "thunderstorms in a library with a fireplace" on the newbliss channel. (Thats my favourite but i have several go to channels) . sometimes ill look up calm evening feilds , or autumn outside cafe. etc. It really does help..
Yet when i sleep i need to hesr people talking. Lol and listen to podcst or something. Lol
Same here. I just posted about using Tubi to listen to Forensic Files. The narrator has a soothing voice, I know all the stories, and at night they have soothing music instead of commercials. Words from outside my head shut up the words inside my head.
Thank you 🧘🏼♀️📡🛰️🌟👸🏼
I just discovered your account, I love it !!
Thanks Doc
Oooh I love the sound of thunder and rain
Sometimes music helps me.. sometimes it just makes my attention go completely gone... just like caffeine, sometime works just fine, sometimes just makes me sleepy or very agitated.... 😢
Retrowave goes really well for me!
Always amazing!!
For years, I've layered UA-cam videos with multiple open tabs playing music and dialogue, experimenting with what 'complex' of tracks is most effective to keep me hummingly stimulated--Nine Inch Nails/The Downward Spiral is a consistent component, though people around me think I'm confused or angry but i'm really just productively enthusiastic. But given the types of noise sounds Trent Reznor uses, it's no wonder my instincts repetitively sought it out.
Im a pink and brown myself. Ocean waves, crickets, frogs, thunder, rain...so mostly nature.
Brown noise is the Best. I also have used typing, office ambiance, binaural sounds, and drum n bass music 🎶
This is interesting. I cycle through different types of the noise and depending on the task I’m trying to complete (sleeping, working, etc.) I have to listen to a specific kind of sound to not become over stimulated. It was nice to get an idea of why that is. Thank you.
Thank you 🙏🏽 ❤
I 100% cannot sleep without my pink & brown noise. When I was younger I used to stay awake days at a time. At work I need to listen to electronica music to specialize, especially when I’m writing.
Music always helps me focus with adhd for as long as I can remember
I started watching your channel before you had all these cool edits. Videos were great before but these are even more entertaining to watch!! The old man saying “speak English” got me 😂
Hi, Dr. Tracey. I love your videos. Would you make videos about addiction, and explain each one of the addictions? Kind regards from Brazil ❤
ADHD diagnosed here: I have a well curated playlist of Soundscapes, mostly from nature or driving in a train, or busy city street or busy pedestrian zone, and they all help me. If you don't like static noise, you could try that.
brown noise is like driving in a car late at night..
as someone with ADD, OCD and ASD, it's really helping me, when i'm already overstimulated or when i really need to get my sleep.
For concentration however, i still find a mix between fast dnb and minimal techno way more helpful
Dr. Tracey thank you for this video and indeed all your others. I’m starting to think I may have some mild form of neurological disorder, nothing too serious but nevertheless more than I can handle alone. I’m contacting my Doc for proper help and advice
I used to listen to white noise to help me sleep. Then I discovered brown noise and it is perfect!! I no longer feel comfortable listening to white noise. I might try pink noise just to see how it works.
white/brown noises help me so much when i need to read, particularly research papers. elvanse alone is not enough
If you have an iPhone and air pods or compatible eairbuds/headphones. There is a setting in your control center (if not go into settings and add it to your control center) it’s called live listen. It looks like an ear icon. There’s an option to listen to background sounds. Light noise is white noise and dark noise is brown noise. You can adjust the sound level and let it play while other audios play or when you want to get things done. It feels good when I listen to it while I do positive things. I associate the noise with good things now. You won’t need an app or have to play it on UA-cam.
Thank you!
dr. Tracy, can you make a video about working memory? would love to hear explanation about that from you
I am the anxious ADD type and must sleep with white noise. My hubby is the classic type I belive and he prefers brown noise. Very interesting about white noise. I never new that!
There was (maybe is) a page called my noize that had noise generators like sound of a fireplace, rain pattering and so on.
Maybe this is why I credit at least one song and a show with getting me to see sobriety as the only way....knowing Jerry Garcia's "Wharf Rat" by heart saved my life in 2000 , got sober and 3 months later saw DJ Shadows MYTHIC set (watch it!!!)....THAT SHIT reordered my destroyed brain, I knew it while I was standing there, it was truly amazing to be cleansed like that.
ASMR helps me a lot to work :)
Brown noise FTW for me 🤎
Or sounds of chirping birds 😍
Or rain falling onto a surface noise 😊
Or crickets and grasshoppers at night even
a brown noise trick I do at home is set my big-ass stereo on some FM frequency that's static with no interference, and set the treble way down but set the bass way high
white noise can get on my nerves. like my air cleaner sometimes 😒 but the blower in my home's centrail air is more in between pink and brown
I've experimented with various frequencies and there are times where one type is helpful and then another time..a different one. Occasionally, instrumental music (as when there is singing, I feel that I must hear what they are saying. Last night's sleep was from a light thunderstorm sound. I am very much interested in frequencies and totally believe in resonating to them.
Ilysm dr Tracey !
This kind of explains why I need loud music when I'm driving.
When I'm working, I depend on audiobooks (sci-fi/fantasy for a rich world building task for my fore brain while my hindbrain takes care of what's in front of me)and for a bit of a change, yootoob.
But when I'm driving, I use K-pop streamed into my car, sometimes, I need it full volume. I drive a kia soul connect, the factory standard sound system is outstanding, and LOUD. I need that when I'm tired but not far from home, as it aids in concentration.
I do use pink noise (using a noise generator) when wanting to sleep though.
It's kind of like I'm shoving my concentration through two specific channels to stay on track. I'm currently in titration with Elvanse, which has helped somewhat, but I'm sure it's time to up the dose. I'm only on 40mg and it's becoming less of a help after 3 weeks. And there's supply issues here in the UK.
My meds, unfortunately, are no longer available and I’ve been experimenting with sound ever since. It turned out that I’m about 20% faster performing tasks requiring attention when I put on music with a lot of shifting rythm, like free jazz or Tool. My hypothesis is that complex music keeps me busy at some barely conscious level, enabling me to work without getting bored right away.
White noise drives me crazy, it literally attacks my ears and is painful. I can’t stand to be near a fan, and most vacuums are also loud enough to cause hearing damage over time. I use lawn mowing ear muffs for protection.
I loved the professional fields I chose and looked forward to my work (not necessarily my job) every day. Now retired, my life is an endless glut of downsizing, bill verifying, pest killing, fixing, etc. that I find positively depleting. Best advice, find work that you enjoy, that makes you feel alive and challenges you. Get friends or hire someone to help you dig out from under with the endless tasks of running the rest of your life.
Yes true for me. I work better when surrounded by co -workers than in solitary. Alone I just can't focus before an external thoughts or internal quirks like using the loo distract me ..