Focus Soundscapes for ADHD: Build a “Sound Boundary” (Not a Playlist)
For many ADHD brains, silence isn’t neutral—it’s too empty. A steady sound can act like a boundary that reduces scanning for stimulation.
This post helps you use soundscapes intentionally (without turning music into a distraction).
Why soundscapes work
Soundscapes can:
- reduce sudden noise spikes
- create a consistent sensory “floor”
- make it easier to stay in one task
The simple rule: no lyrics
If you’re doing language-heavy work (writing/reading), lyrics compete with your task.
Pick the right sound for the task
- Deep work: brown noise / steady ambient
- Light admin: gentle nature / low-detail textures
- Anxiety/overwhelm: softer, slower sounds
Try it now
Open the soundscapes tool and pick one background.
Pair sound with a canvas (so you don’t tab-hop)
Keep your notes and distractions in the same workspace.
/free-session
If your brain starts drifting
Don’t renegotiate the whole plan. Park the thought and return.
Next step
If you want a structured 3-phase session (2–25–3):
/session