Music to hack your workday

Managing Emotions, Distractions & Flow

If you live with Dyslexia, ADHD (or just a busy brain), music can be more than background noise. It can help you regulate emotion, drown out distractions, and drop into hyperfocus when you actually need to get things done.

Image by Garik Barseghyan

Most of us already use music to match our mood. We put on sad songs when we’re heartbroken, upbeat tracks when we’re driving home from work on a Friday, or film soundtracks when we want to feel dramatic in the kitchen. Movies do this deliberately to make us cry, tense up, or relax on cue—and as soon as the sad music starts, I’m usually the first one crying in our house.

The good news: we can use the same idea on purpose in our workday.

In this post, I’m sharing exactly how I use music as part of my ADHD “toolbox” to get into the right state for focused work. Take what’s useful and ignore the rest.

I find music helps me in three main ways:

1. To block out sound and reduce distractions

2. To regulate my emotions and get into the right state to work

3. To stay in flow or hyperfocus once I’m there

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1. When everything is distracting (including the cat)

Here’s how a typical “sit down and work” moment looks for me:

I’ve finally made it to my desk. I’ve pottered, made the extra coffee, done the tiny admin tasks, and told myself, “Right. Now we start.” And then:

• The cat starts miaowing for his third breakfast

• The neighbour decides it’s time for Cher ballads in the garden at 11 a.m. on a Thursday

Instantly, I’m irritated, and my focus is gone. I find it really hard to block out these auditory intrusions. They knock me out of concentration incredibly quickly. My partner can ignore the cat. Colleagues in offices seem able to type away through gossip and phone calls. My brain? Not a chance.

Noise‑cancelling headphones have been a game‑changer. They don’t magically fix my attention, but they remove a whole layer of noise so my brain has less to fight with.

And when I pair headphones with the right music, used intentionally, it’s like levelling up my focus settings.

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2. Calming the inner child who does not want to work

Even with fewer distractions, starting a big task can feel awful. There’s often a little part of me that’s quietly panicking: perfectionism, fear of messing up, or just the emotional weight of something that feels “too big.” My inner child will happily do anything else instead.

If you’ve ever had a baby who will not stop crying, you might know the “vacuum cleaner trick”. When my son was little, I discovered that turning on the vacuum created this constant white noise that instantly calmed him. The crying stopped. It felt like magic.

Sadly, having a Dyson running all day next to my desk is not a sustainable strategy.

What is helpful for me are binaural beats played through headphones. Certain tracks seem to nudge my nervous system toward a calmer, more regulated state. Some playlists list the frequency ranges, and I’ve noticed that some ranges work better for me than others.

Here’s how I use them:

• I don’t just let a playlist run. I notice which specific tracks really settle me.

• I pick one track that reliably calms my system.

• Then I play that single track on repeat.

If the song changes, it can pull my emotions in a different direction and knock me out of regulation or flow. Keeping one track looping gives my brain a steady, predictable “sonic wallpaper” to sink into.

Here’s a playlist I use: Bineural Beats (Spotify)

This is the track that works for me: Alpha Binaural focus 107Hz - 115Hz

Another favourite calming track for me is “Clair de Lune” by Debussy. It instantly helps me drop into a softer, steadier state. I’d love to say I associate it with the film Ocean’s Eleven, but honestly, it’s probably from the Twilight era. My favourite version is by Kathryn Stott—other versions just don’t land the same way for me. You might find a different recording that hits the right emotional note.

Link: Youtube / Spotify

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Image by Rosy

3. Using music to stay in flow and hyperfocus

Once you’ve:

• Blocked out distractions

• Helped your nervous system settle

…you have a choice. You can stay with your one calming track, or you can pivot into something that helps you stay in flow for longer, or maybe raises your energy.

Some people like to choose a song that matches their focus block (for example, one track per Pomodoro) so when the song ends, that’s their cue to take a break. That can create a nice sense of urgency.

For me, I usually want to stretch out the flow state as long as I can. Because getting back into the task after a break is the hardest part. So I do something slightly unconventional:

• I play one song on repeat, or

• I choose a playlist that never really ends

That way, there’s no sudden shift in mood or tempo pulling me out of hyperfocus.

One of my current favourites is “It’s All Clear Now” by Sun Mirage. It reminds me of the Minecraft backing track, and because I’ve been playing Minecraft with my son, it carries this happy, cosy association. That feeling translates into an upbeat, feel‑good energy that speeds me up when I’m writing.

Sometimes I’ll go for a “never‑ending” type track like this one:

What I choose shifts day to day. The important part is that I have a pre‑made list I can open without thinking. That way, I’m not losing energy scrolling through Spotify when I could be getting into flow.

Your Music Story?

Below are some of the playlists and tracks I come back to again and again, but I’d love to hear: What’s your go‑to track for calm, focus, or joy? Binaural beats, video game memories, or rainy nights? Reply below—let’s build each other’s toolboxes.

• Motivational Instrumental (Spotify)

• Spotify – EDM Upbeat

The following are not my style, but others report working well are:

• ADHD Intense Relief | Organic House + Isochronic Tones - Recommended by Andrew

• 1940s Cozy Rainy Night - Recommended by J.P