ADHD Productivity

Songs You’ll Want Stuck in Your Head: Music for ADHD

Explore how music can enhance focus, mood, and productivity for individuals with ADHD. Discover the best BPMs, the power of comfort songs, and tips for creating the perfect ADHD-friendly playlist.

MuddleMend

• 4 min read
Songs You’ll Want Stuck in Your Head: Music for ADHD
Photo by Kelly Sikkema / Unsplash

Songs You’ll Want Stuck in Your Head: Music for ADHD

Ever had a song looping endlessly in your mind? These “earworms” can actually be a game-changer for people with ADHD. Music isn’t just background noise; it can be a tool to help neurodivergent minds focus, block distractions, and sustain attention for longer periods. Here’s a look at why music works so well for ADHD, plus some strategies to make the most of it.

Jerry the Mouse listening to music and dancing

The Power of Music for ADHD Minds

ADHD brains crave stimulation, and music can deliver just the right dose. Studies show that music with specific beats per minute (BPM) helps improve attention span, regulate mood, and sustain concentration.  The best BPM for ADHD can vary by individual, but generally, songs around 120-140 BPM are thought to support focus and sustained attention. Meanwhile, a faster beat like 154 BPM has been shown to assist with burnout and energy recovery, helping to re-engage the mind and lift mood—especially when there’s low motivation or mental fatigue.

But find what BPM works best for you or use this Song BPM Tool to find the BPM of your favourite tracks. (For those curious, “Bye Bye Bye” by NSYNC has 173 BPM.)

Once you’ve found your songs that get you going, save them into a playlist for those low-dopamine moments, ready to assist with task motivation. Or try putting on an extended mashup for a continuous flow!

Comfort Songs and Familiarity: The Brain’s Best Friend

When it comes to ADHD, familiarity is a powerful tool. Comfort songs—tracks you know by heart and have heard countless times—offer a brain-friendly structure without requiring cognitive effort to “learn” something new. Nostalgic throwbacks or favourite tunes can act like a mental “reset” button, keeping you grounded and focused through positive associations.

Bart Simpson listening to music and dancing

The Appeal of Mashups for ADHD Minds

If comfort songs offer grounding, mashups bring novelty in a familiar package. Mashups blend well-known songs in unexpected ways, creating a listening experience that keeps the brain alert. This combination of familiarity and surprise is particularly engaging for ADHD minds. Simply search for your favourite song followed by “mashup” on platforms like YouTube or Spotify to discover creative combinations that spark your interest.

Here’s a 90s mashup that blends the best of both worlds: familiarity and novelty. Watch it here.

Binaural Beats: “Floss for the Brain”

Binaural beats, a type of auditory illusion created by playing two slightly different frequencies in each ear, have gained attention recently for their potential calming effects. Listening with noise-cancelling headphones or while tilting your phone can enhance the immersive experience. Binaural beats can help calm an overstimulated mind by engaging the brain in a soothing, repetitive rhythm that encourages focus. Try it out here.

Focus Music, Binaural Beats Concentration Music for Studying, Super Intelligence

Lo-Fi Music: A Calming Choice for Focus

Lyrics can be distracting for many with ADHD. Lo-fi music, known for its soothing and jazzy sounds without lyrics, is a popular genre for sustaining focus. It’s repetitive and mellow enough not to demand attention yet stimulating enough to keep the mind engaged. The “Lofi Girl” YouTube channel, featuring a girl studying while lo-fi music plays, is a favourite for many. Playing the visual on a loop while you study can also help create a focused, low-stress environment with a cartoon body double. Listen to Lo-Fi Girl.

1 A.M Study Session 📚 [lofi hip hop]

Building Your ADHD-Friendly Playlist

Crafting a playlist that works for you might take some experimenting. Here are a few categories to consider:

  • Focus Beats: Tracks with steady rhythms for extended concentration.
  • Comfort Tracks: Familiar, nostalgic songs that ground and relax without being distracting.
  • Instrumental: Vocal-free songs, like lo-fi hip-hop or ambient music, ideal for sustained focus.
  • Mashups: Fresh spins on favourite tracks to keep things engaging and dynamic.
  • High-Energy: Upbeat, fast-BPM songs for when you need a motivational boost.

To build a personalized ADHD playlist, try this playlist generator to find songs that align with your preferred vibe or hyper-fixation focus.

Tips for Using Music Effectively

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Choose Your Headphones Wisely: Noise-cancelling headphones can help you zone in, making music the focus, especially in noisy environments.
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Adjust Volume: Experiment to find the volume that keeps you focused without being overwhelming.
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Set Up a Playlist Shortcut: For easy access, create a shortcut that opens your playlist with one tap to instantly set the tone for focused work.
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Combine with Pomodoro: Use music during 25-minute Pomodoro work sessions followed by breaks. This pairing reinforces work cycles and prevents burnout.

The Science Behind It All

Music activates the brain’s reward centres and releases dopamine—a neurotransmitter tied to pleasure, motivation, and focus. For ADHD brains, which often have lower dopamine levels, music can be an effective way to self-regulate. The rhythm and predictability of music help to reduce stress and anxiety, creating a calmer, more focused mind.

With the right playlist, you can harness music’s natural rhythms to stay productive, motivated, and uplifted. Happy listening, and may your playlist bring you joy and focus!

Additional Resources and Articles


The following articles and resources expand on this science