ND Brain Focus: How I Built the Perfect Soundtrack to Get Stuff Done

When my ND brain feels like it’s juggling 67 tabs — ADHD post-it reminders, sensory alerts that triggers my autistic brain to overwhelm, and anxiety burnout all at once — silence feels heavy but random noise feels chaotic, at times, one song would take me away and hours gone before I realized, I was meant to get stuff done. 

Over years of struggling to find the right balance, finally I've developed something that consistently helped me turn down the chaos and actually get stuff done:  I've built a soundtrack designed and works just for my brain. Want to do the same?

Discovering My Focus Soundtrack

I stopped thinking of “music” as background noise and started treating it like a focus tool. Lo-fi beats, soft classical, ambient rain, or repetitive instrumental game soundtracks give my brain an anchor. If you’re sensory-sensitive, keep the volume low or filter sharp treble, get a pair of loop engage. If you’re stimulation-seeking, try upbeat rhythms to give yourself momentum.

Sometimes while at it, I’ll rub my fingers against my little enamel pin with a cheeky phrase — like “Dear Autocorrect, It’s Never Duck” — sitting in my hand. It’s a playful visual cue that tells my brain “this is focus time.” Tiny anchors like that make the whole ritual stick.

Pairing Sound With Micro-Breaks

What changed everything wasn’t just choosing a playlist but pairing it with micro-breaks. I have one mix for “deep work” (25 minutes), another for “still ON but stand up and stretch” (5 minutes). This keeps me from sliding into focus mode for hours and lets my anxiety stay low and manageable.

Creating Your Own Ritual

Your focus ritual can be as simple as:

·        Slip on headphones or earplugs

·        Press play on a rain-or-lo-fi mix

·        Put your phone out of reach, try a pomodoro reminder app

·        Touch something grounding — like a favourite pin, fidget, or soft fabric — to signal “focus time”

Those small sensory cues plus predictable sound can gently train your nervous system to shift from scattered to anchored.

Closing Hugs from This AuDHDer

If music helps your ND brain as much as it’s helped mine, experiment freely. Build playlists, try genres you’d never expect, and combine sound with tiny tactile rituals. Be patient and kind while you discover what actually works for you.