MSSc, MAPS, MCCLP, AFHKPS | Clinical Psychologist
Breathe-n-Smile Psychology, Essendon North, Footscray and Melbourne telehealth
In brief
- Some people with ADHD find that steady background sound helps them stay with a task, while others find any extra sound distracting.
- Low-demand input, such as white or brown noise, may be easier to work with than speech-heavy media.
- Tactile tools and body doubling are other options that some adults use to support attention.
- The useful question is what helps you work without adding overload.
ADHD distraction can make it hard to begin or stay with a task, even when you care about it. For some adults, a predictable background sound, movement or another person quietly working nearby may make focusing easier. For others, the same input pulls attention away.
You might leave a fan running while you study, use a familiar soundtrack for routine work, or find it easier to begin when another person is working nearby. This pattern does not mean you lack discipline. It may mean that the amount and type of input around you affects how easily you can start or stay with a task.
Why background noise may help some people with ADHD
One explanation comes from research on arousal and stochastic resonance. In simple terms, a modest amount of background input may improve performance on some attention tasks for some people, particularly when their starting level of alertness is low.
Studies have reported benefits from white noise for some children and adults with attention difficulties, but the findings do not mean that noise helps everyone or that it treats ADHD.[1] The effect can depend on the person, the task, and the type and volume of sound.
How stochastic resonance may support focus
Extra noise makes concentration harder for many people. Some people with ADHD, however, may perform better with a moderate level of steady sound.[2][3]
The aim is not to create more distraction. It is to find out whether a predictable, low-demand background sound supports the task or competes with it.
Accidental distraction and intentional input
The type of input matters. A steady fan or instrumental track places different demands on attention than a television program, social feed, or unfamiliar podcast.
High-demand input
Speech-heavy or rapidly changing media can compete with the task you are trying to complete. You may feel more stimulated but have less attention available for the work in front of you.
Low-demand, intentional input
You can test input that is predictable and easy to ignore, then notice whether it helps or adds strain. Useful signs include getting started more easily, returning to the task after an interruption, and feeling less depleted afterward.
ADHD strategies for work and study
These are options to test, not rules. Start with one small change and compare it with your usual setup.
| Strategy | How to try it | Why it may help |
|---|---|---|
| Audio Anchors | Replace speech-heavy media with steady broadband sound, such as white, brown, or pink noise. | Steady sound may support alertness without splitting attention across words or storylines.[2] |
| Tactile Tools | Use discreet fidget items, textured rings, silent clickers, or a smooth stone during meetings or calls. | Low-demand touch input can give the body something to do while the mind stays with the task. |
| Body Doubling | Work alongside a colleague in person or virtually while completing independent tasks. | Quiet social presence can support momentum without relying on digital multitasking. |
Using these observations in a support plan
If you are an Australian adult with ADHD, these strategies may be useful when thinking about work, study, or daily functioning. For example, ADHD therapy goals might include permission to use headphones, access to a quieter workspace, or use of discreet tactile tools.
A comprehensive ADHD assessment may help clarify attention patterns, executive functioning needs, and possible environmental supports. Assessment does not prescribe one ideal work setup, but it can provide a clearer basis for discussing practical adjustments.
Related ADHD guides
- What happens in an adult ADHD assessment?
- Adult ADHD screening questionnaire
- ADHD habit pairing for everyday routines
- Should I see a psychologist or psychiatrist for ADHD?
When you may want further support
If attention, task initiation, sensory needs, or burnout are affecting daily life, you may want to discuss therapy or assessment. You can also read about what may happen after an adult ADHD diagnosis and review current fees and assessment costs.
Not sure whether ADHD therapy or assessment fits your needs?
Call 0431 828 769 or email [email protected]. You can also use the contact form for a general enquiry, or check appointment availability.
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References
- Söderlund, G., Sikström, S., & Smart, A. (2007). Listen to the noise: noise is beneficial for cognitive performance in ADHD. Journal of Child Psychology and Psychiatry, 48(8), 840-847. https://doi.org/10.1111/j.1469-7610.2007.01749.x
- Egeland, J., Lund, O., Kowalik-Gran, I., Aarlien, A. K., & Söderlund, G. B. W. (2023). Effects of auditory white noise stimulation on sustained attention and response time variability. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1301771
- Helps, S. K., Bamford, S., Sonuga-Barke, E. J. S., & Söderlund, G. B. W. (2014). Different effects of adding white noise on cognitive performance of sub-, normal and super-attentive school children. PLoS ONE, 9(11), e112768. https://doi.org/10.1371/journal.pone.0112768
Clinical Disclaimer: This article is for general informational and educational purposes only. It does not replace a formal psychological assessment or consultation with a registered health professional. If you have concerns about ADHD or any other mental health condition, please seek support from a qualified clinician.