Brown Noise And ADHD: Regulating Attention With Auditory Stimulation

For people living with attention-deficit/hyperactivity disorder (ADHD), maintaining focus for long periods is often a challenge. This may be especially true in situations where it’s not possible to have full control over one’s environment. While many neurotypical individuals may be able to tune out the background noise of a shared space, those with ADHD are often more sensitive to sound, becoming easily distracted by even relatively minor intrusions.

While working in a quiet, distraction-free environment may be ideal for people with ADHD, it’s not always possible. In these situations, listening to brown noise could be a viable alternative, as it can act as a neutral sonic backdrop to help drown out background noise. Here, we’ll explore exactly what brown noise is and what the science says about how it may help those with ADHD, plus a few facts about how auditory stimulation works in general.

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Understanding ADHD and auditory stimulation

First, it may be helpful to understand how auditory stimulation can affect individuals with ADHD. Again, ADHD can make it difficult for a person to maintain focus in noisy or stimulating environments. This may be especially true for those with auditory processing disorder, which commonly co-occurs with ADHD. 

That means environments like classrooms, libraries, coffee shops, or open-plan offices—which may have unpredictable sound levels or constant background noise—can be challenging spaces for work or study for neurodivergent people. Certain auditory interventions, however, can help drown out background noise and may improve focus as a result. Noise-canceling headphones, soft music, and white or brown noise are examples of such interventions.

What is brown noise?

Similar to white noise, brown noise is a type of sound that includes many different audible frequencies. However, as white noise has a constant amplitude across all frequencies, brown noise decreases in intensity as the frequency increases, resulting in a deeper, more bass-heavy sound. This added bass makes brown noise more effective for masking background noise, and it may also be preferable to white noise for those who are sensitive to higher frequencies. Brown noise tracks can be found for free online.

Many find brown noise to be a more stable auditory environment that’s helpful for minimizing the impact of noise-related distractions, potentially improving one’s ability to maintain focus and emotionally regulate. 

The science of sound and attention

To understand why brown noise might help with attention, it can be helpful to understand a bit about how sound can affect the brain. The brain is constantly processing auditory information, so unexpected or variable sounds can trigger its alerting mechanisms, resulting in an involuntary shift in attention toward the distracting sound. 

This triggering mechanism is in the part of the brain known as the reticular activating system (RAS). The RAS can be thought of as a gatekeeper for attention, helping filter unnecessary stimuli out of consciousness. Your RAS is the reason you snap to attention when you hear your name called across a noisy room, or why you can engage in a conversation while others occur nearby. 

In those with ADHD, the RAS may be heightened or dysregulated due to differences in neural connectivity and neurotransmitter activity. For example, researchers have identified variations in the dopamine and norepinephrine systems in individuals with ADHD, which are crucial for regulating attention and arousal levels. These differences can make the RAS more sensitive to external stimuli, such as unexpected or variable sounds.

How brown noise may help with ADHD

While there is currently little research focusing specifically on ADHD and brown noise, it may be worth a try if you find it tough to regulate your attention in certain environments. Here are a few ways brown noise may be beneficial.

Masking distractions

Brown noise can act as a consistent auditory backdrop, masking environmental sounds that can trigger distractibility. If you’re working in a shared or otherwise noisy space, you might consider listening to brown noise at a moderate volume through noise-canceling headphones to help minimize unwelcome interruptions. 

Enhancing focus

The steady flow of brown noise can act as a constant level of auditory stimulation that may keep the mind engaged without overwhelming it. It can be an effective way to help you center your focus and devote your attention to the task at hand. 

Promoting relaxation

Brown noise might also be helpful if stress, anxiety, or a racing mind are features of ADHD for you. Many find the lower frequencies of brown noise to be soothing, which may help create a better mental environment for calm and concentration. It could be especially effective if paired with other relaxation exercises like mindfulness meditation or deep breathing.

Improving sleep

Sleep disturbances are common in those with ADHD, which can exacerbate symptoms. Brown noise provides a steady, soothing sound that helps mask environmental noise and may facilitate the relaxation of the mind and body. Some people choose to play it in their bedroom to help them fall asleep at night for this reason.

Regulating brain activity

Some research suggests that certain types of sounds, including those found in brown noise, may influence brain wave patterns in such a way that encourages an attentive, focused state of mind. This phenomenon is thought to occur through a process known as brainwave entrainment, where the brain's natural frequencies synchronize with the auditory stimulus. While research in this area is in its infancy, it could still be worth trying brown noise to see if it works for you.

Other tips for attention regulation

While brown noise can be a helpful tool for those with ADHD, effective symptom management often involves a multi-faceted approach that addresses cognitive health, executive functioning skills, and lifestyle habits. In addition to considering incorporating brown noise into your daily routine, you might also keep in mind these other tips for regulating attention levels.

Aim for a distraction-free work environment when possible

For those with ADHD, visual, auditory, and even tactile stimulation can be sources of distraction. Whenever possible, it can help to try and create a distraction-free environment in which to work. In addition to using brown noise, ear plugs, noise-canceling headphones, and/or soft music to manage noise, here are some tips for creating an ADHD-friendly work environment for yourself:

• Keeping your workspace clean and organized
• Turning off notifications on your phone and computer and keeping devices out of sight
• Working in a space with minimal foot traffic or activity
• Using simple tools and interfaces
• Wearing comfortable clothing that helps keep you at a good temperature and doesn’t feature itchy tags, noisy fabrics, etc. 

Prioritize healthy sleep, exercise, and nutrition habits

Engaging in regular physical activity, getting enough sleep, and regularly consuming nutritious foods are lifestyle changes that research suggests may help boost cognitive function and reduce the severity of ADHD symptoms. As a result, it may be easier to focus and keep up with your daily tasks and responsibilities. Be sure to speak with your doctor before making significant lifestyle changes.

Try to maintain routines

For neurodivergent and neurotypical people alike, a consistent routine can provide a sense of structure, help improve productivity, and reduce stress. Examples of components of a healthy routine could include journaling each Sunday to process the week, going for a walk every afternoon to get rid of excess energy, or meditating before bed to improve sleep. 

If you’re struggling to keep focus, it may also be worth assessing your current routine and looking for ways to improve, adapt, or solidify it. If, for instance, you find that you tend to focus best in the morning, or after a walk or a workout, you could allocate your most challenging tasks to those times of day. You can then save less demanding activities for later when your concentration might naturally wane. 

Use productivity tools

If your ADHD makes it challenging to manage tasks involving executive functioning (i.e., organizing, planning, and prioritizing), you might consider looking into productivity tools that may help. Those that focus on time management or project planning can be especially useful, as can visual aids like calendars, task lists, or Kanban boards.

Seek professional support

If you’re having trouble finding effective ways to manage your ADHD symptoms, meeting with a therapist can be useful. Providers who specialize in ADHD in particular may be able to offer tailored strategies for coping with and managing your symptoms more effectively. Research suggests that certain types of therapy, including cognitive behavioral therapy (CBT) and mindfulness-based CBT, may be particularly effective in helping adults manage symptoms of ADHD. Both focus on shifting negative thought patterns and behaviors, which can be beneficial in helping those with ADHD develop healthy coping strategies, improve executive functioning, and reduce impulsivity.

With online therapy platforms like BetterHelp, you can meet with a licensed therapist from the comfort of home, making it easier and more convenient to get the support you need. This may be particularly beneficial for those who may struggle to focus in unfamiliar environments, or who simply prefer the convenience and flexibility of virtual therapy. Across a number of studies, online therapy has been suggested to be just as effective as in-person therapy in many cases, so individuals can typically choose whichever format appeals most to them.

Takeaway

ADHD affects the brain in unique ways that can make it susceptible to distraction, even from relatively minor auditory stimuli. For those living with ADHD, brown noise may help reduce distracting background sounds and improve focus. If you’re looking for support in managing symptoms of ADHD, you might consider seeking therapy.