Best Background Noise for Studying with ADHD

If you have ADHD, you've probably noticed that complete silence can be just as distracting as a noisy environment. Many people with ADHD have discovered that the right background noise can dramatically improve focus and productivity.

Why Brown Noise Went Viral for ADHD

In 2022, brown noise exploded on TikTok when people with ADHD started sharing how it helped them focus. Videos with millions of views showed people describing the experience as "finally having a quiet brain" or "thoughts stopping racing."

While scientific research is still catching up, the theory is that consistent background noise gives the ADHD brain just enough stimulation to prevent it from seeking distractions elsewhere.

The Science Behind It

ADHD brains often struggle with understimulation. When there's not enough external input, the brain seeks stimulation—leading to fidgeting, mind-wandering, or impulsive task-switching.

Background noise may work by:

• Providing steady, non-distracting stimulation
• Masking sudden sounds that trigger distraction
• Creating a consistent auditory environment
• Helping regulate arousal levels in the brain

Best Noise Types for ADHD Focus

1. Brown Noise (Most Popular)

The internet's favorite for ADHD. Its deep, rumbling quality is less harsh than white noise and many find it incredibly soothing. Think of a strong waterfall or distant thunder.

2. Pink Noise

A balanced middle-ground between white and brown noise. Some studies suggest it may help with memory consolidation, making it potentially useful for studying.

3. Rain Sounds

Natural and non-repetitive, rain provides consistent masking while feeling less artificial than synthetic noise. Many people find it easier to listen to for long study sessions.

4. White Noise

More effective at masking voices and high-pitched distractions, but some find it too harsh for extended focus sessions.

Tips for Using Background Noise with ADHD

• Start at low volume — It should blend into the background, not demand attention
• Try different types — What works for others may not work for you
• Use headphones — Creates a more immersive "focus bubble"
• Combine with other strategies — Noise alone isn't a cure; pair with timers, breaks, etc.
• Be consistent — Using the same sound can create a mental association with focus

References

• Washington Post - Brown Noise Could Help People with ADHD Focus
• OHSU News - White, Pink Noise Improve Focus for Children with ADHD (2024 Study)
• Northwestern University - Pink Noise Enhances Deep Sleep and Memory
• Cleveland Clinic - What Is Brown Noise and How Can It Benefit You?