White, pink and brown noise for focus: what the evidence says
For people with ADHD, white or pink noise gives a small boost on attention tasks, according to a 2024 meta-analysis. For people without ADHD it slightly hurt performance. No studies have tested brown noise, despite its popularity. If noise helps you, use it at a low volume; if it distracts you, it is not working for you.
Does brown or white noise help you focus? A 2024 meta-analysis found a small benefit for people with ADHD and a small cost for others. Brown noise is untested.
Beiing evidence map
Evidence: Limited for improving attention on tasks
Try a Focused session (add brown noise under Adjust)How to do it
- Start quietly, just loud enough to soften background sounds.
- Try a session of focused work with and without it, and notice which goes better.
- Take regular breaks from continuous noise.
What the research shows
Nigg and colleagues pooled 13 studies of youth with ADHD or high ADHD symptoms: white or pink noise produced a small improvement on laboratory attention tasks (g = 0.25).
In 11 studies of people without ADHD, the same noise made performance slightly worse (g = -0.21).
The review found no studies of brown noise, so claims about brown noise and focus are untested.
What "Limited" means here: A small number of small or early studies. Promising or plausible, not established. Rated for: Improving attention on tasks.
Key studies
- Systematic Review and Meta-Analysis: Do White Noise or Pink Noise Help With Task Performance in Youth With ADHD or With Elevated Attention Problems?
Nigg JT, et al. Journal of the American Academy of Child and Adolescent Psychiatry, 2024 · Systematic review and meta-analysis, 13 studies with ADHD and 11 without
Small benefit for ADHD (g = 0.25), small harm without ADHD (g = -0.21); brown noise not studied.
Safety notes
- Keep the volume low. Long exposure to loud noise can damage hearing.
- Noise is not a treatment for ADHD; talk to a clinician about attention concerns.
Common questions
Is brown noise better than white noise for focus?
Nobody knows yet: the 2024 meta-analysis found no studies of brown noise. Many people prefer its deeper sound, which is a fine reason to use it, but not evidence.
Checked against the studies above on October 28, 2026 by Beiing's editorial and research team (writers and researchers, not licensed clinicians). How we review · For clinicians
More from the evidence map
- Slow breathing (about 6 breaths a minute) Moderate
- Cyclic sighing Limited
- Box breathing (4-4-4-4) Limited
- 4-7-8 breathing Limited
- Nature sounds Moderate
- Music for stress Strong
- White noise for sleep Insufficient
- Binaural beats Limited
- 528 Hz and solfeggio frequencies Insufficient
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