ADHD: Shamed, Misunderstood, and The Musical Fix

When I was 13 years old I remember chatting away in my science lesson when a girl I had never properly met turned to me and said "Do you have ADHD by any chance?", to which I, being completely oblivious, scoffed and chuckled at in disbelief. Like, ADHD? Me? Sure, Catherine. Eight years later, here I am, six months post-diagnosis, typing this and wondering: why does having ADHD feel like a crime?

There’s this strange social double-bind with ADHD. Some people avoid the label because they’re embarrassed, afraid it will define them as lazy, messy, or out of control. Others desperately want the label, hoping it will give context, an

explanation, or even permission for behaviours that have long been misunderstood. Either way, ADHD gets treated like a moral failing instead of the brain wiring it is. It’s as if society wants us to either hide our differences or weaponise them as excuses, rather than simply recognising them as part of who we are.

ADHD doesn’t necessarily mean you can’t sit still or have social awareness. It also certainly doesn't mean being hyper and bouncing off the walls constantly. It shows up in countless ways—sometimes as bursts of energy, sometimes as zoning out, sometimes as racing thoughts when the world moves too slowly. But because it’s invisible, people assume the worst. They don’t see the internal chaos, the constant mental effort required to appear “normal,” or the moments of hyper focus and creativity that come naturally once your brain finds the right rhythm.

For me, finding that often comes through music.

If you've ever tried to focus with ADHD, you'll know it's like trying to nail jelly to the wall. But what if the secret to focus isn't silence, but sound? Yes, your brain may actually prefer a curated chaos of beats over a quiet room.

ADHD brains tend to have lower dopamine levels, that magical neurotransmitter that whispers, "Go on, you can do it!" Without it, motivation and attention can feel like trying to start a car with a dead battery. Enter music. Studies suggest that listening to music can boost dopamine, giving your brain that nudge it needs to focus while simultaneously improving mood and motivation. For me, Jungle music is the ultimate mental ignition switch—it’s like my brain hears the beat and thinks, "Right, let’s actually do something!" Perfectly legal, socially acceptable and far superior to downing three coffees before 9 a.m.

But there's more to it than just being a feel-good boost. Research shows that listening to music can enhance academic skills like arithmetic and reading comprehension, improve attention and reduce disruptive behaviours. The effects, however, depend on the type of music. Classical or instrumental music with slower, steadier tempos, calm the brain without overstimulating and allows for the benefits to show when faced with challenging tasks. In other words, music can help ADHD brains filter out distractions and usually sustain focus—a rare superpower.

Why does it work? Structured rhythms and predictable patterns in music help ADHD brains organise thoughts and reduce cognitive chaos, aka brain mush. Your brain essentially latches onto the beat, turning scattered mental energy into… something resembling focus.

So yes- fast-paced Jungle might get my brain going, but slower tempos help me actually sit down and get my ducks in a row. It's the ADHD quirky superpower: dependent on the beat, music can either start the engine or help it run smoothly.

For those who think ADHD is a mess? Wrong, it's just life with a better soundtrack.

Top 4 Pick-me up tracks:

DJs in the Mix- Tim Reaper

Daga Da- Sammy Virji

Thunderclap- Dubplate Mix- Remarc, Dubplate

Badbadbad- Diemantle, Scrufizzer

Top 4 Concentration tracks:

At The River- Groove Armada

Yellow in Green- Jockstrap

As Time Flies- Ty's Music

Waltz No1, Op.6 "Collapse"- Hikaru Shirosu