Want to Improve Your Focus With ADHD? Try Listening to Lo-Fi

Writing assignments have always been a challenge for my attention-deficit/hyperactivity disorder (ADHD) son. To make them easier for him to complete, he will often choose a topic that interests him: his ADHD (he is very open about discussing it.) or anything space-related (it’s a good thing he attends an aeronautical university.).

My son recently had an essay assignment for his college music appreciation class. He chose to write about a relatively new genre of music called lo-fi, with its simplistic, instrumental, often grainy, repetitive beats that help my son to stay focused.

Music and the ADHD Brain

Most of us have a favorite song to which we know all the words or a music genre that helps us get motivated, relax, or concentrate. For those with ADHD, listening to music can be the difference between success and failure.

Abnormal levels of a chemical in the brain called dopamine are thought to contribute to the symptoms of ADHD. Dopamine’s action in the brain can affect attention and is involved in novelty-seeking and risk-taking. Increasing dopamine levels in certain areas of the brain, like the striatum, can help alleviate the inattention associated with ADHD.

In fact, listening to music has been shown to increase dopamine in the striatum, enabling those with ADHD to stay focused on a task. In addition, music has also been found to improve mood, academic and social skills, and to reduce impulsivity in those with ADHD.

Not only is music beneficial for mediating ADHD symptomology, but having a creative, imaginative, problem-solving ADHD brain can make you better at music. My son has always been interested in music; he plays both the trumpet and the piano.

Kids with ADHD are often gifted when it comes to music, thanks to their creative minds. When he started high school, I convinced my son he should join the school’s marching band (he had been playing the trumpet for the past four years). Although he was reluctant at first, it turned out to be a wonderful experience for him, one he thoroughly enjoyed. As part of the marching band, my son was surrounded by kids with a common interest.

He suddenly had a group of friends to hang out with before school, eat lunch with, and get together with outside of school. My son felt like he belonged, which is critical for ADHD kids who struggle socially.

Lo-Fi: Why It's a Good Music Choice for ADHD Brains

It seems like listening to classical music when studying for an exam (I had Vivaldi’s The Four Seasons on repeat) is being replaced by lo-fi. The lo-fi genre began around a decade ago and has since gained popularity on YouTube and Spotify. This instrumental “low fidelity” music has an intentionally lower sound quality, including imperfections like hums, crackles, and background sounds.

It has been touted to increase concentration and memory recall, promote relaxation, and decrease anxiety. I liken lo-fi to white noise, which can provide all the benefits of listening to music without distractions.

My son discovered lo-fi when it showed up in his YouTube feed, and he thought he would give it a try. It wasn’t long until his ADHD brain was hooked on the crackling, grainy sounds. Why is Lo-fi so appealing?

You don’t have to focus on the music when you listen because there are no words to pay attention to or complex rhythms; it’s quiet and slow. My son says listening to lo-fi music helps to keep his brain engaged on a task (likely through increasing dopamine), but, at the same time, it is easy to tune out. One of his favorite times to listen to lo-fi is when he needs to study for an exam.

The low-fidelity sounds that make up lo-fi are thought to elicit feelings of nostalgia, leaving you relaxed and thinking of a time when life was less stressful. My son mentioned that one of the tracks he listens to has a sound similar to the spring peepers, chorus frogs that can be heard every spring in the woods next to our house. The sound of the peepers indicated that the end of the school year was near, and soon, my son would be enjoying a carefree summer.

ADHD Essential Reads

“I Have Adult ADHD. My Wife Suffers From It.”

5 Ways to Help With Attention Deficit Hyperactivity Disorder

Hearing a similar sound on the lo-fi track reminds my son of summers spent going to the beach, visiting national parks, and hanging out with friends, a time that was less stressful than being in college.

Listening to lo-fi music can be beneficial even if you don’t have ADHD. My non-ADHD son finds lo-fi appealing and listens to it often when he needs to focus or if listening to Green Day is just too much at the moment. I gave lo-fi a listen while writing this post to see if it helped.

While I found the initial graininess a bit annoying, that quickly faded away, and I found the music soothing. Maybe parents of ADHD kids could benefit from listening to lo-fi music, taking a break to relax and de-stress from their daily challenge to find their zen.