Turn on some brown noise

ADHD Business Tips - Turn on some brown noise!

“Like a massage for your brain”

Last year in one of our Execute mastermind sessions the topic of using white noise to drown out distractions came up. Then one of my clients mentioned that she used brown noise, which she described as “like a massage for your brain!”. I was intrigued, so I turned some on and did a little digging!

Brown noise, also known as Brownian noise or red noise, is a type of sound that has a deeper and lower frequency than white noise. It is often described as a deep rumbling or a low-frequency hum. While the effectiveness of brown noise may vary from person to person, it can be helpful for people with ADHD in the following ways:

✅ Improved Focus and Attention

Brown noise has a soothing and calming effect on the brain (just like a massage!) which can help reduce distractions and enhance focus. It creates a consistent and steady background sound that can mask environmental noises or internal thoughts that may interrupt concentration. By promoting a more relaxed state it can also facilitate better attention and concentration during work or study sessions.

✅ Enhanced Productivity

For some individuals with ADHD, an overly quiet environment can be challenging to work in as it amplifies small sounds and distractions. Brown noise provides a gentle and constant background sound that can help create a more productive working environment. By drowning out sudden noises or interruptions it allows individuals to stay engaged in their tasks and maintain productivity.

✅ Improved Sleep and Relaxation

Many with ADHD struggle with sleep difficulties, such as insomnia or restless sleep. Just like white noise, brown noise can be used as a sleep aid, promoting relaxation, and masking disruptive noises that may interfere with sleep. It creates a soothing and consistent sound environment that can help individuals with ADHD calm their minds, reduce racing thoughts, and promote a more restful sleep.

✅ Anxiety and Stress Reduction

Brown noise has a calming effect on the nervous system, like other forms of noise therapy like white noise or nature sounds. It can help reduce anxiety and stress levels by creating a sense of tranquillity and providing a familiar and comforting background sound. This can be particularly helpful for individuals with ADHD, who may experience higher levels of stress and anxiety due to their challenges with focus and impulsivity.

As with anything, the effects of brown noise can vary amongst individuals, and what works for one person may not work for another. I highly recommend experimenting with different kinds of sounds, including brown noise, to find what works best for your individual needs. It’s also important to consider your personal preferences and sensitivities to sounds, as some of us may find certain frequencies or types of noise more distracting than helpful.


TMSOFT offers a free White Noise app (with a low cost upgrade) for almost any device and includes white, brown, pink, blue, violet and gray noise options along with a range of other relaxing and soothing sounds.

Have you tried using brown noise (or any other colour noise)? Leave a comment below, I’d love to hear about your experience!

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Until next time,

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