What Is the Impact of Noise on Focus and Productivity? 

Many people with ADHD describe sound as both a motivator and a distraction. A quiet space can feel stifling, while background noise might make it harder or occasionally easier to focus. According to NICE guidance (NG87), ADHD often involves sensory modulation difficulties that affect how the brain filters auditory information. 

Why Noise Affects Focus in ADHD 

The Royal College of Psychiatrists (2024) notes that individuals with ADHD experience heightened sensory sensitivity, meaning everyday sounds, a humming light, nearby chatter, or traffic noise can quickly overwhelm working memory and attention. The NHS England ADHD Taskforce (2025) add that noisy or unpredictable environments increase executive strain, especially when tasks require sustained attention.  

This sensitivity relates to the brain’s dopamine-based arousal system.  People with ADHD often sit below optimal stimulation levels, so the right kind of noise such as consistent background sound can sometimes improve alertness, while chaotic or fluctuating noise reduces performance. 

The Science Behind Noise and Focus 

Evidence from PubMed and Frontiers in Psychology supports this balance. A 2024 study found that moderate white noise improved working memory and inhibitory control in people with ADHD by boosting arousal to optimal levels. However, unpredictable or high-intensity noise increased cognitive fatigue and emotional frustration. This aligns with the Optimal Stimulation Theory, suggesting ADHD brains perform best when environments offer steady, moderate sensory input, not silence, and not chaos. 

Evidence-Based Strategies to Manage Noise 

According to NHS and occupational therapy guidance, environmental and behavioural strategies can help balance stimulation levels: 

Create sound zones  

Use quiet areas for focus tasks and moderate background sound for routine or low-focus work. 

Use consistent noise  

White or brown noise can help maintain alertness while masking distractions. 

Control the sensory load 

 Limit competing sensory input (bright lights, clutter, or strong smells). 

Use behavioural supports 

CBT and ADHD coaching can help identify personal noise thresholds and develop coping systems. 

Organisations such as Theara Change are developing programmes that integrate behavioural coaching with sensory regulation strategies, helping people with ADHD build sustainable focus habits and environmental awareness. 

The Takeaway 

For people with ADHD, noise is not just background; it is a key part of how the brain regulates attention and motivation. According to NICE and NHS guidance, managing auditory environments through structure, predictability, and cue-based techniques can significantly improve focus, reduce frustration, and support daily productivity.