What role does lighting and colour play in ADHD-friendly spaces? 

The spaces we live and work in affect how our brains feel and function, and for people with ADHD, lighting and colour can make a real difference. According to NHS guidance, environments that are bright but calming help improve attention, reduce emotional overload, and create a sense of structure (NHS, 2025). 

Why lighting matters for focus and calm 

The NICE NG87 guideline highlights the importance of environmental adjustments including light quality to reduce sensory overload and improve self-regulation (NICE NG87, 2024). 
Natural daylight is ideal, but when that’s not possible, soft white or warm LEDs can help create steady illumination without flicker or glare. Harsh overhead lights or bright fluorescents can trigger restlessness or headaches for some people with ADHD. 

Studies published in PubMed (2025) show that softer, indirect lighting helps reduce hyperactivity and supports sustained attention in both children and adults with ADHD (PubMed, 2025). 

The psychology of colour 

Colour has a quiet influence on concentration and mood. The Oxford Health NHS ADHD Service recommends calm, low-contrast tones like soft blues, greens, and neutrals, which promote focus and relaxation (Oxford Health NHS, 2024). 
Too much visual stimulation like bright reds or busy patterns can feel overwhelming. Muted, cohesive colour palettes simplify the sensory environment, which in turn helps the ADHD brain prioritise attention. 

A 2025 BMJ review found that minimalist visual design, natural light, and neutral wall tones reduced stress and improved cognitive performance among neurodivergent groups (BMJ, 2025). 

Simple ways to make your space ADHD-friendly 

• Choose warm, steady lighting, avoid flicker and harsh contrast. 

• Use consistent colour schemes across a room for visual calm. 

• Add plants or wood textures to support grounding and focus. 

• Avoid visual clutter, blank wall space can boost attention. 

• Use brighter, task-focused lighting in work areas and softer light in rest zones. 

According to the Cleveland Clinic, a predictable and sensory-balanced environment can improve concentration and emotional regulation, especially when combined with regular routines (Cleveland Clinic, 2025). 

If you find lighting or sensory overstimulation makes it harder to focus, it may be worth exploring whether ADHD is a contributing factor. You can learn more or arrange a private ADHD assessment through ADHD Certify, a trusted UK-based provider offering affordable online assessments for adults and children. 

Takeaway: 

Lighting and colour don’t just shape your space, they shape your focus. Choose calm tones, consistent light, and fewer visual distractions, and your environment can start working with your brain, not against it.