ADHD and the soundtrack of my life: How music keeps me on track
Music has always been an important part of my life. It has been a constant companion, an emotional outlet, and a source of motivation for me. My love for music is diverse, ranging from soulful melodies of Scottish traditional music to cheesy rhythms of 90s bangers, from energising beats of dance music to the soothing harmonies of worship songs, and the nostalgic sticky-floor memories of indie music from my teenage years. My Spotify playlist showcases my eclectic taste, although I was surprised to see Blink-182 in an "oldies" Spotify playlist recently - what's my age again?
Music and ADHD
As an ADHDer, music has been invaluable in helping me manage my symptoms. It provides structure, rhythm, and timing that have been a lifeline for me. ADHD often causes difficulty in tracking time and duration. However, when I'm engaged with music, especially the ones I like, I find myself more attuned to the passage of time. This is because music can lead to an increase in dopamine, a neurotransmitter associated with attention, working memory, and motivation. This is significant because ADHD symptoms are often linked to lower dopamine levels. Music has been my secret weapon in improving my concentration.
Certain types of music, especially calm, medium-tempo, and easy-to-follow rhythms can enhance my focus. Music also helps regulate my mood. It provides a calming influence and aids in tasks that require sustained attention. Moreover, the structured nature of music helps me organise my thoughts and reduce hyperactivity.
Incorporating music into daily life
I have found creative ways to incorporate music into my daily life to manage my ADHD symptoms and improve my quality of life. I often use music as background noise to promote relaxation or assist in focusing during tasks. When I'm at work, I prefer instrumental music because it lacks distracting lyrics. White noise, which refers to steady background noise, has been shown to improve memory and verbal task performance in children with ADHD. I find it equally beneficial. However, when I need to clean the house, it must be 120 bpm hardcore trance to get me through the pain of cleaning the toilet.
Despite my numerous attempts and subsequent failures at learning to play an instrument, I've realised that the process itself can improve timing skills and boost self-esteem. I often use music to measure time, such as estimating the duration of waiting based on the number of songs played. Activities like dancing and singing can improve attention and memory, especially in children with ADHD. And while my dancing is totally dad style and my singing is less than desirable, I find them equally beneficial and enjoyable.
Fast beats
High-tempo music is a powerful motivator for many, including those with ADHD. The fast beats and energetic rhythms provide a stimulating auditory environment that may help increase arousal and alertness, potentially leading to improved motivation and focus. Fast-paced music can stimulate the release of dopamine, making us feel more energised and ready to tackle tasks. The upbeat nature of high-tempo music can improve mood, which in turn can enhance motivation and the willingness to engage in activities.
Listening to the same song repeatedly is a behaviour I often engage in, and it has several benefits for me. The repetitive nature of a song provides a predictable and structured auditory environment, which can be comforting and linked to pleasure and reward. Since individuals with ADHD often have lower levels of dopamine, finding a song that provides this boost can lead to repetitive listening. The familiarity of a song can help minimise distractions, allowing for better focus on tasks at hand. Repetitive music listening can serve as a form of self-soothing, helping to regulate emotions and reduce anxiety.
Jamie T's "Panic Prevention": A Personal Connection
When I started exploring the possibility of having an ADHD diagnosis, I coincidentally began listening to an album that I loved when I was 19 and studying at university - Jamie T's debut album “Panic Prevention”.
This album is a raw and unfiltered journey through the streets of the UK that resonates with me on a deep level, intertwining with my own experiences with ADHD. Not just an album, "Panic Prevention" tells a story of youth culture and the challenges that come with growing up in the modern world.
The themes of societal pressures and binge drinking are not just lyrics in a song; they are the realities that many, including myself, have experienced. ADHD, with its whirlwind of attention challenges and impulsivity, often manifests during these formative years, making the album's exploration of these topics even more meaningful for me now. I wish I had known about it all those years ago.
The merging of genres and frenetic musical style of Jamie T reflect the hyperactivity and restlessness that characterise ADHD. When I listen to tracks such as "Calm Down Dearest" and "Back in the Game," I feel a sense of urgency and emotional turbulence that parallels my restless energy. The album's pacing, as well as Jamie T's delivery, feels like a musical manifestation of ADHD. I am a pacemaker indeed.