Can white noise really help you focus?

Research suggests the answer is yes, especially for children and adults with ADHD.

White noise provides a steady, predictable auditory background that helps the brain tune out distractions. It improves the signal-to-noise ratio in attention networks, making it easier to sustain focus on the task at hand. For ADHD brains, which often have lower baseline dopamine levels, this extra stimulation may boost arousal and support more consistent cognitive performance.

A 2022 randomized controlled trial (PMID: 35742531) found that children with ADHD performed significantly better on memory and attention tasks when exposed to white noise compared to silence. The noise helped regulate brain activity and reduced lapses in concentration.

So while silence may feel ideal, the right kind of background sound could actually be the key to sharper focus.