ADHD Melodies of the Mind

Music Musings from Meryl: What say you? Are you a Aye or a Nay for music as a soundtrack to your life? I am a big fan of music and can literally map any key or significant moment in my life to a song or piece of music. 

My first memories of music were at a very young age when I recall my Mother listening to some Bosa Nova music. Now, when I hear that music as an adult, it immediately transports me back to a time when I felt happy and secure, listening to my Mom trying to sing along and dancing in the lounge - carefree and happy.

I know that some people find music distracting when they try and concentrate, but I am the opposite. If there is complete stillness or quiet, I find that distracting. Having music playing the background keeps me focused on the task at hand. Equally when I need to dig into some cleaning chores Guns 'n Roses is a great choice!

Check the infographic out below and see how music can be used for ADHDers to support them in various different ways and it resonates completely with me, but we do have more details below how music helps ADHD Adults get stuff done.

How Music Helps ADHD Adults Get Stuff Done

For many adults with ADHD, daily life can feel like a whirlwind of distractions and forgotten tasks. It’s challenging to stay focused, manage energy, and complete what needs to be done. Amidst these struggles, music has emerged as a surprisingly effective tool. From creating motivation to improving focus, music can be a powerful ally for adults with ADHD.

1. Music as a Motivational Boost

One of the key challenges for people with ADHD is getting started on tasks, especially those that seem mundane or overwhelming. Dopamine, the neurotransmitter involved in motivation and reward, is often lower in ADHD brains. Music can help fill this gap. Listening to music you enjoy can trigger a release of dopamine, making tasks feel more rewarding and enjoyable. This boost in dopamine may be the nudge you need to start a task or power through a challenging one.

Example: If you’re tackling a big organizational project, putting on a playlist of upbeat songs might give you the initial energy to dive in and keep going.

2. Blocking Out Distractions

For ADHD adults, external distractions can derail focus almost instantly. Whether it’s background noise, conversations, or simply your own wandering thoughts, it can be hard to stay centred on the task at hand. This is where music can play a role in “noise-cancelling” those distractions. Wearing headphones and playing music can create a buffer between you and the world around you, allowing you to focus more effectively.

The type of music matters here—while upbeat tunes work for some, others find ambient or instrumental music more helpful because it lacks lyrics that could be distracting. Experiment with genres until you find what works for you.

Example: Working in a noisy café? Try a calming playlist with minimal lyrics to drown out conversations and focus better on what’s in front of you.

3. Establishing a Routine

For adults with ADHD, creating consistent routines can be tough but immensely helpful. Music can become a cue that signals the brain to transition into a particular mode. For instance, using a specific playlist for morning tasks can help build a habit and make the routine feel more engaging. Over time, the brain associates that playlist with productivity, which can help build momentum and consistency.

Example: If you struggle with sticking to a morning routine, try listening to the same playlist every day while you go through your morning tasks. Your brain will start to recognize this music as a cue for “morning mode,” making it easier to stick with it.

4. Improving Focus and Flow

ADHD adults often talk about “hyperfocus,” a state of intense concentration where tasks seem to flow effortlessly. While hyperfocus isn’t always predictable, music can help bring about a similar state of flow, especially when paired with tasks that require a lot of focus. Research shows that background music with a consistent rhythm and moderate tempo can help people concentrate better and work faster.

Listening to the right music can create a steady rhythm for your thoughts, guiding you to stay engaged. Many people with ADHD find instrumental music or “lofi” beats particularly useful for maintaining focus without getting distracted by lyrics or sudden changes in melody.

Example: While working on a report or doing research, try listening to lofi hip-hop or classical music to get into a steady rhythm and sustain your focus.

5. Regulating Emotions

Emotional regulation can be especially challenging for ADHD adults, who may experience intense emotions that affect their ability to focus. Music can provide a form of emotional regulation, either by helping to uplift your mood when you’re feeling low or by calming you when you’re stressed. Tuning in to a favourite song or calming instrumental can shift your mood, making it easier to tackle tasks with a balanced state of mind.

Example: If you’re feeling anxious or frustrated before starting a task, a few minutes of soothing music can help ground you emotionally, making it easier to get started without that emotional weight.

6. Boosting Creativity

For those in creative fields, ADHD can be a mixed blessing. While ADHD minds are often highly imaginative, focusing on a single creative task can be challenging. Music can provide the inspiration and rhythm needed to direct creativity productively. Different genres can fuel different creative moods, helping you access the focus needed to bring ideas to life.

Example: If you’re working on a design project, try listening to jazz or experimental music to spark new ideas and enter a creative flow.

Tips for Finding Your Ideal Music Routine

1. Experiment with Genres: Start with different types of music—classical, electronic, ambient, or lofi—and see which helps your focus and mood the best.
2. Use Playlists: Create or find playlists that match your different tasks. You might have one playlist for work, another for organizing, and another for unwinding.
3. Use It as a Timer: Music can also serve as a timekeeper. For instance, work through a playlist, then take a break when it ends. Or, use one song to “warm up” for a task and another to wrap it up.
4. Watch Volume: Sometimes, softer volume works better for sustained focus, while higher energy tasks may benefit from louder tunes.

Music can be a highly individualized productivity tool for ADHD adults. It offers more than just background sound; it’s a way to focus, motivate, and organize in a world full of distractions. With the right playlists and genres, music can help ADHD adults harness their unique strengths, making everyday tasks more enjoyable and achievable. 

 PS. Watch out for our new Music page to be launched soon, where you will be able to listen to sound tracks especially designed for the ADHDer........subscribe to our news below and be the first to tune into those melodies.

 Try out our ADHD playlist on Spotify!

https://open.spotify.com/playlist/0MSPeAuHFWcb1ERVrA0gJ3?si=f62a25412b5c43b6