Music for ADHD: Benefits & Types to Improve Focus

Table of ContentsView AllTable of ContentsBenefits of ADHD MusicThe Load Theory of Select AttentionMusic Genres to Try

Table of ContentsView All

View All

Table of Contents

Benefits of ADHD Music

The Load Theory of Select Attention

Music Genres to Try

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 ADHDgravitate to instrumental musicbecause 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 GlanceADHD 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.

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?

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 thatpsychostimulant ADHD medicationswork 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 rhythmand musical beat can be calming. This helps with a sense of security and stability that can lead toemotional well-beingand 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

Music can be really helpful for people with ADHD because it can provide a singular background noise rather than twenty.

—BRIT BARKHOLTZ, MSW, LICSW

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 irrelevantstimuli. 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.

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

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 thismusic 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.

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.

Lo-Fi

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.

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 thatit’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 amental health professional.

A Verywell Report: Music Helped Most of Us Get Through the Pandemic

12 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schäfer T, Sedlmeier P, Städtler C, Huron D.The psychological functions of music listening.Front Psychol. 2013;4:511. doi:10.3389/fpsyg.2013.00511Gustavson DE, Coleman PL, Iversen JR, Maes HH, Gordon RL, Lense MD.Mental health and music engagement: review, framework, and guidelines for future studies.Transl Psychiatry. 2021;11(1):370. doi:10.1038/s41398-021-01483-8Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies.Current Psychology: A Journal for Diverse Perspectives on Diverse Psychological Issues,2021;40(9), 4219–4234. doi:10.1007/s12144-021-01419-xSalimpoor VN, Benovoy M, Larcher K, Dagher A, Zatorre RJ.Anatomically distinct dopamine release during anticipation and experience of peak emotion to music.Nat Neurosci. 2011;14(2):257-262. doi:10.1038/nn.2726Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult ADHD - A randomized controlled pilot study.Front Psychol. 2019;10:1104. doi:10.3389/fpsyg.2019.01104Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies. Curr Psychol. 2021;40(9):4219-4234. doi:10.1007/s12144-021-01419-xCorominas-Roso M, Palomar G, Ferrer R, et al.Cortisol response to stress in adults with attention deficit hyperactivity disorder.Int J Neuropsychopharmacol. 2015;18(9):pyv027. doi:10.1093/ijnp/pyv027Lavie N, Hirst A, de Fockert JW, Viding E.Load theory of selective attention and cognitive control.Journal of Experimental Psychology: General. 2004;133(3):339-354. doi:10.1037/0096-3445.133.3.339Basu S, Banerjee B.Potential of binaural beats intervention for improving memory and attention: Insights from meta-analysis and systematic review.Psychological Research. 2022;87(4):951-963. doi:10.1007/s00426-022-01706-7Martin-Moratinos M, Bella-Fernández M, Blasco-Fontecilla H.Effects of music on attention-deficit/hyperactivity disorder (ADHD) and potential application in serious video games: Systematic review.J Med Internet Res. 2023;25:e37742. doi:10.2196/37742Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult adhd – A randomized controlled pilot study.Front Psychol. 2019;0. doi:10.3389/fpsyg.2019.01104Casumbal KJ, So M, Ng AV, Guzman FYD, Fernandez NV, Chan CK.The effects of low-fidelity music and font style on recall. Published online 2019. doi:10.13140/RG.2.2.31182.41286

12 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schäfer T, Sedlmeier P, Städtler C, Huron D.The psychological functions of music listening.Front Psychol. 2013;4:511. doi:10.3389/fpsyg.2013.00511Gustavson DE, Coleman PL, Iversen JR, Maes HH, Gordon RL, Lense MD.Mental health and music engagement: review, framework, and guidelines for future studies.Transl Psychiatry. 2021;11(1):370. doi:10.1038/s41398-021-01483-8Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies.Current Psychology: A Journal for Diverse Perspectives on Diverse Psychological Issues,2021;40(9), 4219–4234. doi:10.1007/s12144-021-01419-xSalimpoor VN, Benovoy M, Larcher K, Dagher A, Zatorre RJ.Anatomically distinct dopamine release during anticipation and experience of peak emotion to music.Nat Neurosci. 2011;14(2):257-262. doi:10.1038/nn.2726Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult ADHD - A randomized controlled pilot study.Front Psychol. 2019;10:1104. doi:10.3389/fpsyg.2019.01104Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies. Curr Psychol. 2021;40(9):4219-4234. doi:10.1007/s12144-021-01419-xCorominas-Roso M, Palomar G, Ferrer R, et al.Cortisol response to stress in adults with attention deficit hyperactivity disorder.Int J Neuropsychopharmacol. 2015;18(9):pyv027. doi:10.1093/ijnp/pyv027Lavie N, Hirst A, de Fockert JW, Viding E.Load theory of selective attention and cognitive control.Journal of Experimental Psychology: General. 2004;133(3):339-354. doi:10.1037/0096-3445.133.3.339Basu S, Banerjee B.Potential of binaural beats intervention for improving memory and attention: Insights from meta-analysis and systematic review.Psychological Research. 2022;87(4):951-963. doi:10.1007/s00426-022-01706-7Martin-Moratinos M, Bella-Fernández M, Blasco-Fontecilla H.Effects of music on attention-deficit/hyperactivity disorder (ADHD) and potential application in serious video games: Systematic review.J Med Internet Res. 2023;25:e37742. doi:10.2196/37742Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult adhd – A randomized controlled pilot study.Front Psychol. 2019;0. doi:10.3389/fpsyg.2019.01104Casumbal KJ, So M, Ng AV, Guzman FYD, Fernandez NV, Chan CK.The effects of low-fidelity music and font style on recall. Published online 2019. doi:10.13140/RG.2.2.31182.41286

Schäfer T, Sedlmeier P, Städtler C, Huron D.The psychological functions of music listening.Front Psychol. 2013;4:511. doi:10.3389/fpsyg.2013.00511Gustavson DE, Coleman PL, Iversen JR, Maes HH, Gordon RL, Lense MD.Mental health and music engagement: review, framework, and guidelines for future studies.Transl Psychiatry. 2021;11(1):370. doi:10.1038/s41398-021-01483-8Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies.Current Psychology: A Journal for Diverse Perspectives on Diverse Psychological Issues,2021;40(9), 4219–4234. doi:10.1007/s12144-021-01419-xSalimpoor VN, Benovoy M, Larcher K, Dagher A, Zatorre RJ.Anatomically distinct dopamine release during anticipation and experience of peak emotion to music.Nat Neurosci. 2011;14(2):257-262. doi:10.1038/nn.2726Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult ADHD - A randomized controlled pilot study.Front Psychol. 2019;10:1104. doi:10.3389/fpsyg.2019.01104Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies. Curr Psychol. 2021;40(9):4219-4234. doi:10.1007/s12144-021-01419-xCorominas-Roso M, Palomar G, Ferrer R, et al.Cortisol response to stress in adults with attention deficit hyperactivity disorder.Int J Neuropsychopharmacol. 2015;18(9):pyv027. doi:10.1093/ijnp/pyv027Lavie N, Hirst A, de Fockert JW, Viding E.Load theory of selective attention and cognitive control.Journal of Experimental Psychology: General. 2004;133(3):339-354. doi:10.1037/0096-3445.133.3.339Basu S, Banerjee B.Potential of binaural beats intervention for improving memory and attention: Insights from meta-analysis and systematic review.Psychological Research. 2022;87(4):951-963. doi:10.1007/s00426-022-01706-7Martin-Moratinos M, Bella-Fernández M, Blasco-Fontecilla H.Effects of music on attention-deficit/hyperactivity disorder (ADHD) and potential application in serious video games: Systematic review.J Med Internet Res. 2023;25:e37742. doi:10.2196/37742Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult adhd – A randomized controlled pilot study.Front Psychol. 2019;0. doi:10.3389/fpsyg.2019.01104Casumbal KJ, So M, Ng AV, Guzman FYD, Fernandez NV, Chan CK.The effects of low-fidelity music and font style on recall. Published online 2019. doi:10.13140/RG.2.2.31182.41286

Schäfer T, Sedlmeier P, Städtler C, Huron D.The psychological functions of music listening.Front Psychol. 2013;4:511. doi:10.3389/fpsyg.2013.00511

Gustavson DE, Coleman PL, Iversen JR, Maes HH, Gordon RL, Lense MD.Mental health and music engagement: review, framework, and guidelines for future studies.Transl Psychiatry. 2021;11(1):370. doi:10.1038/s41398-021-01483-8

Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies.Current Psychology: A Journal for Diverse Perspectives on Diverse Psychological Issues,2021;40(9), 4219–4234. doi:10.1007/s12144-021-01419-x

Salimpoor VN, Benovoy M, Larcher K, Dagher A, Zatorre RJ.Anatomically distinct dopamine release during anticipation and experience of peak emotion to music.Nat Neurosci. 2011;14(2):257-262. doi:10.1038/nn.2726

Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult ADHD - A randomized controlled pilot study.Front Psychol. 2019;10:1104. doi:10.3389/fpsyg.2019.01104

Dursun P, Fidan U, Karayagiz S.Probable role of listening therapy in the management of ADHD symptoms: Three case studies. Curr Psychol. 2021;40(9):4219-4234. doi:10.1007/s12144-021-01419-x

Corominas-Roso M, Palomar G, Ferrer R, et al.Cortisol response to stress in adults with attention deficit hyperactivity disorder.Int J Neuropsychopharmacol. 2015;18(9):pyv027. doi:10.1093/ijnp/pyv027

Lavie N, Hirst A, de Fockert JW, Viding E.Load theory of selective attention and cognitive control.Journal of Experimental Psychology: General. 2004;133(3):339-354. doi:10.1037/0096-3445.133.3.339

Basu S, Banerjee B.Potential of binaural beats intervention for improving memory and attention: Insights from meta-analysis and systematic review.Psychological Research. 2022;87(4):951-963. doi:10.1007/s00426-022-01706-7

Martin-Moratinos M, Bella-Fernández M, Blasco-Fontecilla H.Effects of music on attention-deficit/hyperactivity disorder (ADHD) and potential application in serious video games: Systematic review.J Med Internet Res. 2023;25:e37742. doi:10.2196/37742

Zimmermann MB, Diers K, Strunz L, Scherbaum N, Mette C.Listening to Mozart improves current mood in adult adhd – A randomized controlled pilot study.Front Psychol. 2019;0. doi:10.3389/fpsyg.2019.01104

Casumbal KJ, So M, Ng AV, Guzman FYD, Fernandez NV, Chan CK.The effects of low-fidelity music and font style on recall. Published online 2019. doi:10.13140/RG.2.2.31182.41286

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At a Glance#

Types of ADHD Music#

Binaural Beats#

Rock Music#

Classical Music#

Lo-Fi#

Or, You Can Listen to Whatever You Want#

Takeaways#