Protocol

Focus Sounds

A steady background sound, such as white noise or 40 Hz binaural beats, while you do focused work.

EffortVery easy
CostFree
TimeDuring work
Best timeWork blocks

Pairs well withCaffeine, L-Theanine

Evidence-backed benefits

How Focus Sounds can help, goal by goal, with the studies behind each score.

Focus & Alertness

12XP

Steady background noise slightly improves task performance in people with ADHD, with little or negative effect in people without it.

Studies1 2

Stress & Anxiety

9XP

Binaural beats may reduce anxiety slightly, but studies are small and results vary a lot.

Studies1 2 3

How to read XP

Each score is for this protocol and that specific goal, not a general rating.

XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that protocol and that goal.

Limited<15 XPModest15–27 XPModerate28–44 XPReliable45–69 XPHigh70+ XP

How to do it

At the start of a focused work block.

1
Choose one sound
Steady white or pink noise, or 40 Hz binaural beats (stereo headphones needed).
2
Keep the volume low
Quieter than you think. Loud sound adds stress and can harm hearing.
3
Start it before you work
Press play about five minutes before your focus block.
4
Test it for a week
Notice whether starting work gets easier or the sound just annoys you.
5
Drop it if it does not help
It will not suit everyone.

The good-enough version

A free white-noise or pink-noise playlist at low volume.

Common mistakes

Playing it loud
Using music with lyrics instead of a steady sound
Expecting a big effect if focus is not a struggle

Your journey

You will know within a session or two. There is no slow build-up. An estimate from the studies' timelines, not a promise: everyone responds differently.

Focus & Alertness

Same day

From the first noticeable effect to roughly full strength. Colour follows the XP tier of each benefit.

Time it for when you need it

Focus Sounds acts quickly and wears off, so there is nothing to build. Use it when the benefit matters.

Safety

What to know before you try Focus Sounds.

Safety rating

Well tolerated

Mild effects, if any.

Keep it quietResearchers still have not worked out safe volume levels for focus noise, so keep it low.
Not for everyoneIn people without ADHD, white and pink noise slightly worsened performance in a meta-analysis.

Check with a doctor first if you have tinnitus or a hearing condition.

General information, not medical advice. If you are pregnant, take medication or have a health condition, check with a doctor or pharmacist first.