Focus & ADHD
Brown, Pink or Green Noise for ADHD Focus: What the Research Says
Brown noise went viral in ADHD communities. Here is what the studies actually show, and a simple way to find the noise that works for you.
Focus & ADHD
What Is Body Doubling? How It Helps ADHD Brains Start Tasks (and Solo Options)
No one to work next to? Here is how ambient sound can bring back some of the feeling of company, and which sounds to try first.
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You can sit in front of the same task for an hour and not start it. Then a friend sits down next to you with their laptop, and suddenly you are working. That is body doubling, and it is one of the most popular strategies in the ADHD community.
What is body doubling?
Body doubling is doing a task while someone else is present. The other person, the “body double”, doesn’t help with your task. They just need to be there: working on their own thing, reading, or even folding laundry across the room.
People describe a few reasons it works for them:
- A gentle sense of accountability. It feels odd to scroll your phone while someone next to you is working.
- Momentum by example. Seeing or hearing someone work makes it easier to match their pace.
- Less silence. A quiet room can make a busy mind louder.
Formal research on body doubling is still thin, so think of it as a practical strategy rather than a proven method.
When you can’t have a real body double
Friends aren’t always available, and video co-working sessions don’t fit every day. This is where sound can help. The murmur of a café, keyboards in an office, or the scratch of a pencil all signal “people are working here”. For many people, that is enough to recreate part of the feeling of shared focus.
Background sound also blurs small distractions. A wash of voices is easier to ignore than one clear conversation or a sudden bang from the street.
Place sounds vs hand sounds
There are two kinds of body doubling sound, and they suit different people:
Place sounds fill the room with people:
- Coffee shop: distant chatter, cups and an espresso machine.
- Office ambience: distant keyboards and muted conversation.
- Restaurant ambience: overlapping voices and soft cutlery.
Hand sounds give you the rhythm of work without any voices:
- Keyboard typing: steady, productive clacking.
- Pencil on paper: soft scratching, great for journaling and homework.
- Footsteps on grass: a calm, ASMR-like texture.
If voices pull your attention, start with hand sounds. If silence is the problem, start with a place.
A simple body doubling routine
- Choose one small task. “Reply to three emails,” not “deal with email.”
- Start a timer. A 25-minute Pomodoro is a good default.
- Start a body doubling sound at a low volume.
- Optional: add brown noise or soft rain underneath for a fuller sound.
- When the timer rings, stop. Take a real break, then decide whether to go again.
Body doubling in Solbox
Solbox has six body doubling ambiences under Work with me: Coffee Shop, Office Ambience, Restaurant Ambience, Keyboard Typing, Pencil on Paper and Footsteps on Grass. Layer them with any noise color, and run them under the Pomodoro timer with the countdown on your Lock Screen. See all body doubling sounds.
Frequently asked questions
Does body doubling have scientific support?
Research specifically on body doubling is still very limited; most of what we know comes from the experience of people with ADHD and from coaches. It is a low-risk strategy that many people find useful.
Are café sounds better than music for focus?
For many people, yes, because ambience has no lyrics or melody to follow. It fills the silence without asking for attention. Try both and compare.
What is virtual body doubling?
Working on a video call with someone else who is also working, often with cameras on and microphones muted. Body doubling sounds are a quieter, solo alternative when a live session isn't possible.
Can I layer body doubling sounds with noise?
Yes. A café ambience over low brown noise or soft rain makes a fuller, more even background. Keep both at a low volume.