One of the best ways to get your ADHD brain to focus is by listening to instrumental music while you are working.
A good instrumental music track that is not predictable helps increase novelty, which can boost your dopamine and make it easier to focus. Generally, I recommend not listening to music with lyrics when you want to get focused.
I’ve spent a lot of time experimenting with instrumental music to help my ADHD brain get more focused and I’ve found that combining instrumental music with binaural beats and isochronic tones takes my ability to focus to the next level.
Understanding The 5 Types of Brain Waves:
There are 5 different frequencies of brain waves that can be entrained using binaural beats and isochronic tones.
I’ve included details about how each brainwave may be helpful for ADHD as well as some of my favourite tracks you can listen to freely to experiment for yourself below:
1. Gamma Waves (30 – 100 Hz):
Gamma waves are helpful for those ADHD days when you struggle with task paralysis, procrastination and getting out of a motivational slump.
They are associated with peak levels of concentration levels, new insights and brain synchronization. They are the least understood form of brain waves because they are hard to measure with EEG machines and they tend to briefly spike in combination with a variety of other brainwave states.
I recommend only using them for a few hours a day. A good place to start is with 40 Hz gamma waves. Skeptical? Dr. Andrew Huberman has an excellent short talk on the cognitive benefits of 40Hz gamma waves.
2. Beta Waves (12 – 30 Hz)
Beta is a higher frequency brainwave associated with our normal waking state when we are actively engaged in thinking or a task.
People with ADHD tend to have lower beta brainwave activity and much higher theta activity so listening to different frequencies of beta waves could be helpful for improving focus and concentration.
Lower beta binaural beats in a brainwave frequency known as the SMR Waves between 12-15 Hz are often helpful for ADHD. They can help with keeping your attention focused without too much strain.
3. Alpha Waves (8 – 12 Hz)
When you have higher activity of alpha brain waves, your brain becomes relaxed with a focus on enjoying the present moment.
Alpha brain waves are good for creative flow states as well as relaxing and meditating. They can help you when you want to quiet your overactive ADHD brain or do something creative.
I recommend listening to alpha waves around 8-10 Hz after a long day of work when you struggle to stop scrolling on your phone and just relax and do something creative.
4. Theta Waves (4 – 8 Hz)
Theta brainwave activity tends to be much higher in people with ADHD, which results in a dreamlike state of mind wandering along with random insights and connections.
Generally, if you want to focus better and get out of a motivational slump then you’re going to want to entrain higher brainwave frequencies like gamma and beta brain waves.
However, theta brainwave states can be helpful for accessing the subconscious mind and the threshold or liminal states of hypnagogia (going into sleep) and hypnopompia (coming out of sleep) for creative problem solving.
5. Delta Waves (0.5 – 4 Hz)
Delta brain waves are associated with deep, dreamless sleep as well as deep states of meditative compassion and loving kindness meditation from studies of Buddhist monks wired up to EEG machines that track their brain waves in real-time.
Delta brain waves can be helpful for falling asleep and entering states of deep rest and relaxation through Non-Sleep Deep Rest (NSDR) or Yoga Nidra.
I also like to do gratitude and loving kindness exercises while listening to delta waves.
7 Binaural Beats And Isochronic Tones For ADHD:
Here are some of the best ways to use brainwave entrainment to get your ADHD brain to focus at work.
1. 8D Audio For Deep Focus
I still don’t know exactly what 8D audio is… but listening to this track definitely helps with my focus. I like the way the sound constantly flows from ear to ear, which helps keep my mind quiet and engaged.
2. Alpha Binaural Beats Focus Music For Studying
I enjoy the violin and the hypnotic resonance of the binaural beats in the alpha brainwave frequency in the background on this track, definitely a great track for when you want to be creative.
3. Low Beta Waves 12-15Hz (SMR) Just Isochronic Tones
Try these pure isochronic tone frequencies in the sensorimotor rhythm (SMR) range of 12-15 Hz, which can be helpful for relaxed, laser-like focus.
4. Flow State Music [8D AUDIO] Binaural Theta Waves
These binaural beats in the theta frequency range can be helpful for relaxation and focus for some people. I find theta is helpful for creative work but when I need to do deep work and studying I prefer high alpha, low beta or gamma frequencies.
5. ADD/ADHD Intense Relief With Isochronic Tones
I really enjoy the mild drum beat and the ambient string music in the background on this track, which uses a similar brainwave entrainment technology to binaural beats called isochronic tones.
6. Gamma for a Genius Brain – 1hr Pure Binaural Beat Session
Gamma is an excellent frequency if you really need to shift into hyperfocus but I don’t recommend listening to it for more than 1-2 hours a day because of the intensity. This pure gamma frequency track can be listened to under some other kind of instrumental music if you like.
7. ADD/ADHD Intense Relief – Isochronic Tones With Orchestral Background Track
I find the orchestral music in this isochronic tones track really helps me get out of ADHD-induced procrastination so I can get focused and feel upbeat to do deep work.
Using Binaural Beats Frequencies For ADHD
I have covered more in another in-depth post on music frequencies for ADHD.
Generally, the brainwave signature of ADHD is excess theta wave activity and lower beta brainwave activity. That’s why SMR waves, mid-beta waves and gamma waves seem to work well for improving ADHD focus.
It’s best to experiment with the different frequencies using both binaural beats and isochronic tones to see which works best for you.
If you’re trying to get your brain to focus, I’m sure you will find that one of these binaural beats for ADHD can help you.
