ADHD Living With Music for ADHD: Benefits & Types to Improve Focus Certain types of music may improve focus and reduce hyperactivity By Theodora Blanchfield, AMFT Theodora Blanchfield, AMFT Theodora Blanchfield is an Associate Marriage and Family Therapist and mental health writer using her experiences to help others. She holds a master's degree in clinical psychology from Antioch University and is a board member of Still I Run, a non-profit for runners raising mental health awareness. Theodora has been published on sites including Women's Health, Bustle, Healthline, and more and quoted in sites including the New York Times, Shape, and Marie Claire. Learn about our editorial process Updated on August 21, 2024 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Claire Eggleston, LMFT-Associate Medically reviewed by Claire Eggleston, LMFT-Associate Claire Eggleston, LMFT-Associate is a neurodivergent therapist and specializes in and centers on the lived experiences of autistic and ADHD young adults, many of whom are also in the queer and disability communities. She prioritizes social justice and intertwines community care into her everyday work with clients. Learn about our Medical Review Board Print Carol Yepes / Getty Images Table of Contents View All Table of Contents Benefits of ADHD Music The Load Theory of Select Attention Music Genres to Try Close Listening to music isn't just a fun hobby or enjoyable way to pass the time. Evidence suggests that it can help people with attention-deficit/hyperactivity disorder (ADHD) to improve focus and general well-being. Music can improve emotional regulation, self-development, and relaxation, but that's not all. Research has also shown that music can help decrease inattention, reduce negative mood, and promote reading comprehension for those with ADHD. Many people with ADHD gravitate to instrumental music because it generally has a very structured rhythm that helps people focus. Because instrumental music doesn't have worse, many find it less distracting. Other kinds of music with consistent and repetitive rhythm patterns, like electronic music, may also be helpful. At a Glance ADHD brains think and process information differently, and struggling to focus is a common problem for people with this form of neurodivergence. One thing that might help you hone your attention: music! Cranking up the tunes (at least certain ones) can positively affect the areas of the brain associated with mood, visual-spatial recognition, motivation, and action. However, not all types of music have the same effect. Binaural, rock, classical, and lo-fi might be particularly beneficial, but experts recommend listening to what you enjoy most. Experiment to find what works best for you! If you have ADHD—or just want to improve focus—read on to find out how listening to music might help you and get suggestions for what to listen to. Who Can Diagnose ADHD? Benefits of ADHD Music Many people with ADHD typically have dopamine deficits. That means they need dopamine to get work done. Music can provide that much-needed hit of dopamine so they can focus their attention and get things done. The part of the brain that feels a reward from music—the nucleus accumbens—is the same one that psychostimulant ADHD medications work on. The nucleus accumbens can be thought of as the brain's control center between motivation and action. Music may also help improve mood in people with ADHD. Research shows that music significantly reduced sadness and hopelessness. (The good news: it also helped people who *don’t* have ADHD!) It has also been found that keeping a stable rhythm and musical beat can be calming. This helps with a sense of security and stability that can lead to emotional well-being and regulation of stress hormones—something people with ADHD may have a hard time doing. Music can be really helpful for people with ADHD because it can provide a singular background noise rather than twenty. — BRIT BARKHOLTZ, MSW, LICSW The Load Theory of Select Attention A concept called the load theory of select attention states that maintaining attention in a given circumstance depends on the balance between late-stage attention and early-stage attention. Early-selection attention involves deliberately concentrating your focus on something; late-selection attention involves being "directed involuntarily" (i.e., distracted) to something. The idea of using music to help people with ADHD is that it suppresses the brain's ability to direct itself toward irrelevant stimuli. This allows the attention to be better directed towards the early-selection stimuli. In people without ADHD, however, there is no need to redirect that late-selection attention. In fact, this may actually create a distraction for them, diverting resources from the earlier-selection stimuli. How We Use Selective Attention to Filter Information and Focus Types of ADHD Music Just as music in general can be such a personal preference, so can music for ADHD. While many people prefer to listen to music without words to focus, it may work for others. Similarly, "for some, it can come down to familiar music versus unfamiliar—which may also vary by person," says Barkholtz. Furthermore, according to Barkholtz, familiar music for some people can be distracting because the temptation to hum or sing the lyrics will be too powerful. For others, listening to music you've already heard before can be more easily tuned out. Here are some types of music you might want to check out to help you focus if you have ADHD, and why. Binaural Beats Binaural beats work by stimulating both sides of the brain, forcing them to work together to communicate with each other to create the singular wave that is sensed by your awareness. If you are searching for binaural beat music on your own, you can usually just search something like "binaural beats for ADHD," but if you are looking for something more specific, you’ll want to look at music in the Alpha frequency (9-13Hz). Listen to this music style on YouTube. Rock Music Though it may be hard to believe, rock music has been proven to help people with ADHD improve their rates of task completion. Rock music can also help with hyperactivity because the repetitive beat reduces the muscle tension common in those with ADHD. Listen to this music style on YouTube. Classical Music One reason classical music may help those with ADHD is that it increases arousal and puts brains in the alpha state, which leads to improved cognitive performance. Mozart, in particular, has been proven to help. Listen to this music style on YouTube. Lo-Fi With its predictability and steady rhythm, lo-fi music helps the frontal brain lobe focus by reducing outside distractions. It has been shown to increase memory recall, and the quality of the music can almost be described as white noise. Many playlists exist specifically meant for studying or working. Listen to this music style on YouTube. Or, You Can Listen to Whatever You Want Ultimately, just because a study says that a certain type of music helps concentration doesn’t mean that it’s the only type of music that can feel helpful—or even enjoyable—to you. “And maybe you notice different things are helpful for different situations,” says Barkholtz. “Personally, music is great for helping me focus on administrative tasks but podcasts keep me more focused [when I'm] cleaning or [going] on a long run.” Takeaways So, depending on your musical tastes, you might want to listen to rock, pop, hip-hop, or even smooth jazz. You might even want to listen to house music. Just choose whichever genre feels right for you. You can also try switching back and forth between genres. If you find that you're still having difficulty concentrating, reach out to a mental health professional. 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Published online 2019. doi:10.13140/RG.2.2.31182.41286 By Theodora Blanchfield, AMFT Theodora Blanchfield is an Associate Marriage and Family Therapist and mental health writer using her experiences to help others. She holds a master's degree in clinical psychology from Antioch University and is a board member of Still I Run, a non-profit for runners raising mental health awareness. Theodora has been published on sites including Women's Health, Bustle, Healthline, and more and quoted in sites including the New York Times, Shape, and Marie Claire. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit