Brown Noise for ADHD: Benefits & How it Works

What Is Brown Noise?

Brown noise is a low-frequency broadband noise that has been compared to the sound of thunder, a storm, or a jet engine. When these lower frequencies are played all at once, they create an immersive experience. Brown noise, or other background noise, can be a form of external stimulation or stimming to help with better concentration.¹

Does Brown Noise Help With ADHD?

One major symptom of attention-deficit/hyperactivity disorder (ADHD) is trouble concentrating, which can be debilitating. People with ADHD are often under-stimulated, so brown noise can be an effective way to provide external stimulation. Additionally, individuals may count or tap in response to the brown noise, which is a form of  ADHD stimming that can help their focus.⁴

Brown noise can also be used to promote relaxation, which can help with ADHD-related sleep issues and racing thoughts. Being well-rested also gives individuals with ADHD more energy to combat any difficult ADHD symptoms they struggle with during the day.

How Does Brown Noise Help People With ADHD  Focus?

Although there is limited research on brown noise, there are studies showing that broadband noises are effective for focus, increased productivity, and stress reduction.² Individuals with ADHD anecdotally report that brown noise can help them stay alert and focused.² This is likely due to stochastic resonance, which is a phenomenon where moderate noise facilitates cognitive performance by “filtering out” unhelpful distractions.²

Brown Noise Vs. White Noise for ADHD

Both brown and white noise are broadband noises, but brown noise is a lower frequency, while white noise is a higher-frequency sound. Research has shown white noise effectively improves sleep to drown out environmental noise, but some people find the higher frequency of white noise irritating, which may make brown noise a better option for them.³

Examples of brown noise include:

• Crashing waves
• Jet engine
• A running shower
• Heavy rainfall
• Thunder

Examples of white noise include:

• Fans
• Light rainfall
• Air conditioners
• Steady running water
• Vacuum cleaner

How to Use Brown Noise for ADHD

There are many apps and YouTube videos that contain brown noise, which makes it easily accessible to try. If you’re trying to use brown noise to fall asleep, you can find playlists that are eight hours or more without interruption. If you’re interested in trying brown noise to focus, pick a time when you can be away from distractions or have a deadline and turn on brown noise to see if it helps.

Here are six tips for how to use brown noise for ADHD:

1. Play brown noise on a sound machine rather than your phone to avoid getting distracted by texts and other apps
2. Find your go-to brown noise playlist so you don’t lose track of time while searching for one each time you want to focus
3. Consider setting an alarm so as not to lose time
4. Try it for a short amount of time first to see how you respond to it
5. Play around with different playlists or types of brown noise to see what works best for you
6. Notice how you feel before and after using brown noise can give you insight into its helpfulness: were you able to complete a project or focus? Were you irritated?

When to Seek Professional Support

If your ADHD symptoms are impacting your daily functioning, use an online therapist directory to search for a neurodiverse-affirming therapist who can provide you with support. Therapy can be accessed anywhere through an online therapy platform, so you don’t have to worry about leaving your home. If you feel that you could use an assessment for medication, online psychiatrist options are a great way to access quality care.

In My Experience

In my experience as someone with ADHD, using brown noise is helpful when I need to focus on a project. Brown noise can also be an effective way to help with relaxation before going to sleep, especially since it’s so easy to access. It’s important to remember that brown noise can just be one way to reduce ADHD symptoms, and this can look different for each person. If your symptoms are impacting your job, school, or relationships, it’s time to reach out for professional support from a therapist or psychiatrist.