Music is everywhere—in our earbuds, at the gym, in coffee shops, and even in the background while we study or clean. But for some people, especially young adults who experience symptoms of ADHD (Attention-Deficit/Hyperactivity Disorder), music isn’t just background noise—it’s a tool, a mental trick, and even a source of comfort.
A new study from the University of Montreal shines a spotlight on the everyday music habits of young adults and reveals some surprising insights about how people with ADHD use music differently than those without it.
So what’s the story behind all those Spotify playlists and lo-fi beats to study to? Let’s unpack it.
🎵 ADHD 101: A Quick and Friendly Refresher
Before diving into the research, it’s worth understanding what ADHD really is. ADHD is a neurodevelopmental condition, which is a fancy way of saying the brain works a little differently—especially when it comes to attention, organization, impulse control, and sometimes hyperactivity. It’s often spotted in childhood, but many adults carry the symptoms with them throughout life.
Some people with ADHD struggle more with focusing and staying on task (known as inattentive type), while others also experience fidgeting, restlessness, or acting on impulse (known as hyperactive-impulsive type). There’s also a combined type, which brings a mix of both.
Besides the attention challenges, ADHD is also frequently linked to emotional ups and downs—things like anxiety, frustration, or mood swings. This emotional side of ADHD can make everyday tasks, from homework to grocery shopping, even more overwhelming.
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🎶 Music as a Brain Hack?
Most of us enjoy music, but people with ADHD may actually use it strategically. The study, led by doctoral researchers Kelly-Ann Lachance and Pénélope Pelland-Goulet, alongside clinical neuropsychologist Dr. Nathalie Gosselin, asked a simple but powerful question:
Do young adults with ADHD symptoms use music differently than others?
The inspiration came from a real-life moment: a parent once asked Dr. Gosselin whether it was okay for their teenager with attention issues to study while listening to music. That unanswered question stuck with her—and years later, it became the foundation for this study.
🧠 How the Study Worked
The research team surveyed 434 young adults aged 17 to 30. Each person completed an online questionnaire asking about:
- Their everyday music listening habits
- How often they play music in the background during tasks
- Their emotional and mental reactions to music
- Their music preferences (chill vs. upbeat, for example)
Participants also completed a standardized ADHD symptom screener, which helped sort them into two groups:
- ADHD-positive group: Participants who screened as likely having ADHD
- Neurotypical group: Participants who did not screen for ADHD symptoms
This wasn’t a clinical diagnosis, but a way to roughly categorize their cognitive traits for comparison.
📊 Key Findings: More Than Just Background Noise
Here’s where things got interesting. Although nearly everyone listened to music during various activities, those in the ADHD group stood out in a few clear ways.
1. They Listen to Music More Often—Even While Focusing
Young adults with ADHD symptoms were significantly more likely to listen to music while doing mentally challenging tasks like studying, problem-solving, or reading. Neurotypical individuals also used music, but not as frequently in situations that demand deep concentration.
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2. Stimulating Beats Over Chill Vibes
People with ADHD symptoms showed a consistent preference for stimulating or energizing music, whether the task was hard or easy. Think upbeat rhythms, fast tempos, and music that keeps your brain bouncing.
Meanwhile, neurotypical participants were more selective:
- For hard tasks? They chose calm, relaxing tunes to help them focus.
- For easier chores? They cranked up the energy with more upbeat tracks.
This shows that music isn’t just a passive background element—people choose it depending on their mental needs.
🧩 Why Does Music Help ADHD Brains?
The brain loves dopamine, a chemical linked to reward, motivation, and focus. For people with ADHD, dopamine levels can be lower, which makes it harder to stay engaged in boring or difficult tasks.
That’s where the Moderate Brain Arousal theory comes in. It suggests that people with ADHD naturally function at a lower state of mental alertness. To make up for this, they often seek out extra stimulation—and music happens to be one of the easiest and most enjoyable ways to get it.
By choosing fast-paced, energetic songs, they may be helping their brains “wake up,” focus better, and stay motivated through tough tasks. Essentially, music becomes a way to self-regulate their brain’s activity level.
😌 What About Mood? Does Music Help Emotionally Too
Absolutely. Both groups—ADHD and neurotypical—felt that music helped improve:
- Concentration
- Emotional state (like boosting mood or calming stress)
Researchers analyzed responses to 27 statements about the effects of music and found two main themes: music helps people think more clearly and feel better emotionally.
Surprisingly, both groups rated the benefits similarly. Even though ADHD participants listened more often, they didn’t say it helped them more than it did for others. This suggests that music is universally helpful for mood and attention—but people with ADHD might lean on it more frequently to get those benefits.
🎯 Music as a Mental Strategy, Not Just a Distraction
Importantly, the researchers dug deeper to rule out other explanations. Could it be that people with ADHD were simply using music to cope with stress or low mood?
To test that, they factored in things like emotional distress and musical training. Even after accounting for those variables, people with ADHD symptoms still showed a strong pattern of higher music use, especially during studying, exercising, or doing repetitive chores.
This points to something more strategic: music isn’t just emotional relief—it’s a way to manage focus and energy.
⚠️ The Limits of Self-Reports
Like all studies, this one has some caveats. It relied on self-reporting, meaning participants had to recall their own habits and describe their experiences honestly. That can lead to some fuzziness—memories aren’t always perfect, and people might answer in ways that feel socially acceptable.
Also, since the ADHD screening wasn’t a formal diagnosis, some participants might simply show traits similar to ADHD without actually having the condition.
Still, even with those limitations, the patterns were clear: music plays a meaningful, and possibly intentional, role in how people manage their minds—especially those with ADHD traits.
🔭 What’s Next? Turning Tunes into Tools
The research team isn’t stopping here. They’ve just launched a new survey focusing on younger teens (ages 12 to 17) to explore how music habits begin and evolve.
And looking ahead, they hope to get even more specific:
- Which elements of music—tempo, volume, lyrics, or even genre—make the biggest difference in focus?
- Can custom playlists be developed as personalized cognitive tools?
- What happens to these habits over time—do they change as people grow older or take on different responsibilities?
The dream is to one day create targeted music strategies that help people with ADHD (and others, too) thrive in academic, work, or everyday settings.
ADHD Therapy: Synthwave Chill Mix & Electronic Music for Super Concentration, Focus and Study
Read more: The Music That You Listen To Literally Causes Changes In Your Brain
🎧 Final Thoughts: More Than Just a Playlist
At the end of the day, this study confirms something many of us might’ve already sensed: music isn’t just entertainment—it’s part of how we manage our thoughts, emotions, and energy.
For young adults with ADHD symptoms, music seems to be a subtle, self-guided way to tune their minds, helping them stay focused, motivated, and balanced throughout their day.
So if you find yourself hitting play on your favorite upbeat track before diving into a tough task, you’re probably not just procrastinating—you might be fine-tuning your brain for better performance.
Bottom line: Whether you’re neurotypical or navigating ADHD symptoms, music can be more than a vibe—it might just be a low-key life hack.
