Some people with ADHD find that certain types of music or other sounds can help them focus. But it doesn’t work for everyone.
Listening to music can have a range of effects on your health. Maybe it boosts your mood when you’re feeling down or energizes you during a workout.
For some, listening to music also helps with maintaining focus. This has led some to wonder whether music can help people who have attention deficit hyperactivity disorder (ADHD), which can cause difficulties with concentration and focus.
Turns out, they may be on to something.
Read on to learn what science has discovered behind music’s effect on people with ADHD and how to use music to boost your focus and concentration.
External distractions, such as noises, can often distract people with ADHD. Experts still recommend that people with ADHD try to avoid as many distractions as possible, but it appears that some people with ADHD may benefit from listening to certain music or sounds.
According to a 2025 systematic review, a growing body of research notes that listening to carefully selected music can help some people with ADHD:
- filter out distractions
- sustain attention
- improve memory and cognitive performance
Researchers think music might help affect dopamine levels in the brain, increasing arousal, motivation, and cognitive performance.
Music also typically relies on structure, rhythm, and timing. Since ADHD often involves difficulty with tracking timing and duration, listening to music
However, more research is needed, and the effect doesn’t apply to everyone with ADHD. Some people still find music distracting.
When it comes to music for ADHD symptoms, some types of music may be more helpful for promoting concentration. Aim for calm, medium-tempo music with easy-to-follow rhythms.
People often find that listening to classical music in the background fits this bill. Consider trying out some classical composers, such as:
- Vivaldi
- Bach
- Handel
- Mozart
You can look for mixes or playlists online, like this one, which gives you just under an hour’s worth of classical music:
For some people with ADHD, fast-paced electronic music or heavy metal may work better for concentration than classical music. What’s important is finding what works for you.
A 2025 study found that, during activities that required thinking, most people chose to listen to music that was:
- relaxing
- instrumental
- familiar and self-chosen
White noise refers to steady background noise. Think of the sound produced by a loud fan or a piece of machinery.
You may also hear about pink noise and brown noise. Both are types of white noise with a focus on lower frequencies. Brown noise focuses on the lowest frequencies.
While loud or sudden sounds can disrupt concentration, ongoing quiet sounds may have the opposite effect for some people with ADHD.
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A separate study found that white noise was more effective for people with inattentive type ADHD. However, people with hyperactive or impulsive ADHD traits didn’t respond positively to white noise.
If you have trouble concentrating in complete silence, try turning on a fan or using a white noise machine. You can also try using a free white noise app.
Binaural beats are a type of auditory beat stimulation believed by some to have many potential benefits, including improved concentration and increased calm.
A binaural beat happens when you listen to a sound at a specific frequency with one ear and at a different but similar frequency with your other ear. Your brain produces a sound with the frequency of the difference between the two tones.
A very small 2022 pilot study found that binaural beats helped improve studying performance in a group of university students with ADHD. However, other studies have found the opposite.
Research on binaural beats, particularly on their use to improve symptoms of ADHD, is limited. Still, many people with ADHD report increased concentration and focus when listening to binaural beats. They may be worth trying if you’re interested.
You can find free recordings of binaural beats, like the one below, online.
CautionTalk with a healthcare professional before listening to binaural beats if you experience seizures or have a pacemaker.
While listening to certain music and sounds might help with concentration for some people, other types can have the opposite effect.
If you’re trying to improve your focus while studying or working on a task, you may have better results if you avoid the following:
- music without a clear rhythm
- music that’s abrupt, loud, or heavy
- extremely fast-paced music, such as dance or club music
- songs you really like or really hate (thinking about how much you love or hate a song can disrupt your concentration)
- songs with lyrics, which can be distracting for your brain (if you prefer music with vocals, try listening to something that’s sung in a foreign language)
If possible, avoid streaming services or radio stations with frequent commercials.
If you don’t have access to any commercial-free streaming stations, you can try your local library. Many libraries have large collections of classical and instrumental music on CD you can check out.
Music may have benefits beyond personal enjoyment, including increased focus and concentration for some people with ADHD.
There isn’t much research on the topic just yet, but it’s an easy, free technique you can try out the next time you need to get through some work.
Still, remember that this technique doesn’t work for everyone. And even if it does help, the benefit may only be minimal.
If listening to music or other noise only causes you more distraction, you might find it more beneficial to invest in some good earplugs.