For many folks living with ADHD, the persistent challenges of maintaining focus, regulating emotions, and sustaining productivity can feel like an impossible shit-show to manage.
Because if there's one universal truth about us, it's that our brains basically have n̶o̶ ̶c̶h̶i̶l̶l̶ or all the chill. One minute you're white-knuckling through a work hyperfocus spiral, the next you're losing 3 hours to TikTok's carefully curated algorithm while your emotional state does laps around the Crazy Town pool.
It's an onslaught that can leave you feeling like life's stuck on a nightmarish spin cycle. Reeeaaaal fun times-not.
While traditional coping strategies can provide some relief, music is a powerful tool that deserves a front-row seat in your ADHD management routine.
So instead of forcing yourself into rigid routines that leave you feeling trapped and unfulfilled, why not craft a custom flow state optimized for YOUR unique needs? This is where music can be your new co-pilot.
How Music Enhances the ADHD Brain
TLDR? It all comes down to those delightful little neurotransmitters doing happy laps in our brains while we jam TF out to our favorite songs.
I could spend all day rattling off studies about music's impact on cognition, focus, and dopamine, but we all know that dry academic blah blah blah is THE WORST for ADHD gremlins like us.
But I love the science....So, I'll keep it short!
Let's QUICKLY explore the scientific facts of how music can benefit individuals with ADHD....:
Increasing Laser-Sharp Focus: Certain types of music, such as classical (not for me though, classical music gives me anxiety), ambient, and instrumental genres, have been shown to improve focus and concentration in individuals with ADHD. These musical styles' structure, rhythm, and predictability help regulate attention and reduce distractions.
Increased Dopamine Production: One of the common challenges associated with ADHD is dopamine deficiency, a neurotransmitter crucial for motivation, focus, and task initiation. Remarkably, research has demonstrated that listening to music can increase dopamine production in the brain, potentially alleviating some of these struggles.
Enhanced Brain Connectivity: Music has the remarkable ability to strengthen the neural connections between different regions of the brain, including the auditory, visual, and motor cortices. This improved brain organization can help address some of the cognitive challenges commonly experienced by individuals with ADHD.
Emotional Regulation: Managing emotions can be a constant battle for many with ADHD. Music is a powerful tool for regulating emotions and reducing feelings of sadness, anxiety, and other negative moods that can interfere with cognitive performance and overall well-being.
How To Use Music to Optimize Your ADHD Brain
Now that you know the science is legit, let's explore practical and creative ways to incorporate music into your daily routine and harness its power for managing ADHD symptoms:
Time Management Playlists: Create hyper-specific "Get Sh!t Done" playlists for organizing, writing, showering - whatever your procrastination/time management black hole of avoidance/time loss tasks are. Then, create playlists with specific songs or albums that have a consistent duration (30 mins, 60 mins? Whatever works!), and challenge yourself to complete tasks before the music ends. You can also sync music changes to coincide with transitions between tasks, helping to signal your brain to shift gears. I've even had someone with poor time perception use music to make sure they stayed focused in the shower.
Movement Breaks: Find upbeat music that inspires you to move and engage in activities like dancing, tapping, shaking, "waving your hands in the air like you just don't care", or other rhythmic movements during breaks or when you feel restless. These breaks help channel excess energy, regulate your nervous system, and improve concentration when you return to your tasks.
Emotional Regulation Playlists: Curate different playlists to align with your emotional states. For example, have a calming playlist for when you're feeling anxious or overwhelmed, and an energizing playlist to boost your mood and motivation during mundane or tedious tasks.
Genre Exploration: Experiment with music genres to find what works best for you. Some individuals with ADHD may find that instrumental music like classical, ambient, or jazz helps them focus better, while others may benefit from the energy of rock or electronic music.
Routine Integration: Incorporate music into your daily routines by playing calming background music during passive activities like reading or homework, or using specific songs or playlists to signal transitions between tasks, helping to create a sense of structure and organization.
Bi-neural beats (my fave): Consider exploring specialized music that includes bilateral stimulation...where music bounces from ear to ear in an, almost, hypnotic way. Bilateral stimulation has been shown to which have been shown to improve cognitive abilities, emotional well-being, and motor skills in individuals with ADHD. Check out what the heck I am talking about here!
Music + ADHD = Love
By incorporating these creative uses of music into your daily routine, you can leverage its neurological and psychological benefits to better manage your ADHD symptoms and improve your overall functioning.
Managing ADHD is an ongoing journey of self-discovery and finding what works best for your unique needs and preferences.
So get creative! Gamify, musicize, and throw conventional "productivity wisdom" out the window if it's not YOUR jam. Because letting go, self-knowledge and radical self-acceptance are the name of the game.
Remember, be patient and open-minded as you explore different music genres, styles, and management techniques. You got this!
If you found these ADHD management strategies involving music impactful, comment, tell us about how music impacts your ADHD, or share this post with a friend-it helps so much!
And if you read through this article and you find yourself saying,
"Yeah ok, but I need some help in actually trying these things", I got you.
Let's get in touch!
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