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Productivity methods and focus

Brown noise

A steady background sound with most of its energy in the low frequencies, so it sounds deeper than white noise; some people play it to focus or sleep.

What It Means

Brown noise is a constant, random sound in which the low frequencies are loud and the high frequencies are soft, which gives it a deep, rumbling quality. It belongs to a family of "colored" noises. White noiseWhite noise machineA device that plays a steady sound to mask other noises while a baby sleeps; the AAP advises placing it far away, keeping it low and limiting run time. See more spreads its energy evenly across all frequencies and sounds hissy, pink noise shifts some of that energy lower, and brown noise shifts it lower still. People play it in the background to cover distracting sounds while they work, study or sleep.

Try It: Compare Brown, Pink and White Noise

Pick a color of noise to see how it sounds and what research has tested.

Where the energy sits

Mostly in the low end

Sounds like

A deep, low rumble

Bar: how far toward the low end

That meta-analysis didn't test brown noise, and research on brown noise and focus is thin.

How People Say It

  • "Put the brown noise on, I've got to finish this."
  • "White noise is too hissy, I like the brown kind."
  • "I can't sleep without my rumble track anymore."

The Breakdown

How to try it

  1. Pick one task that needs concentration.
  2. Play brown noise at a low, comfortable volume, loud enough to blur background chatter and no louder.
  3. Work for a set stretch, such as a 25-minute countdown.
  4. Do a similar stretch another day in quiet, or with white or pink noise.
  5. Compare how much you got done and how you felt, and keep whichever works for you.

This is Buhata's own suggestion for testing it on yourself. The research doesn't give a method or a length of time.

Try it today. Run step 3 once this afternoon and write one line about how it went.

What the research says so far

QuestionWhat sources found
Does white or pink noise help attention?A small lab benefit for young people with ADHDADHD in kidsAttention-deficit/hyperactivity disorder in children: ongoing trouble paying attention, sitting still or controlling impulses, beyond what's usual for their age. See more or high ADHD symptoms, none for others (meta-analysis on PubMed)
Does brown noise help focus?Not tested in that meta-analysis; little research
Does colored noise help sleep?Reviews found no consistent evidence ("Between sound and sleep," PubMed Central)
Do the colors affect the body differently?One study found pupil-linked arousal didn't differ between white, pink and brown noise

Good to Know

Cleveland Clinic says brown noise may help with focus and attention. The meta-analysis that found a small attention benefit covered white and pink noise only, so treat brown noise as a personal experiment. If trouble concentrating is constant, or it's hurting work or school, talk to a doctor rather than relying on a sound track.

FAQ

What's the difference between brown noise and white noise?

White noise has equal energy across all frequencies, which is why it sounds like a hiss. Brown noise puts most of its energy in the low frequencies, so it sounds deeper, according to Cleveland Clinic.

Does brown noise help with ADHD?

A meta-analysis listed on PubMed looked at white and pink noise and found a small benefit on lab attention tasks for young people with ADHD or high ADHD symptoms. It didn't test brown noise, so there's little evidence either way.

Is brown noise good for sleep?

Some people like it for covering other sounds at night. Reviews of colored noise and sleep haven't found consistent evidence that it improves sleep.

Do It in Buhata

Focus

Start a countdown in Focus in Buhata with brown noise playing, and try the same task in quiet another day to compare.

Open Buhata

Related Terms and Categories

  • White noise machine

    A device that plays a steady sound to mask other noises while a baby sleeps; the AAP advises placing it far away, keeping it low and limiting run time.

  • Deep work

    Focused, distraction-free time spent on a mentally demanding task, a term from author Cal Newport's 2016 book Deep Work.

  • Sleep hygiene

    The everyday habits and bedroom setup that make it easier to fall asleep and stay asleep, like a steady wake-up time and a quiet, cool room.

  • Pomodoro technique

    A focus method that splits work into 25-minute rounds separated by short breaks, with a longer break after every four rounds.

  • Body doubling

    Doing a task while another person is present, in the room or on a video call, so their company makes it easier to start and keep going.

Productivity methods and focus

Sources

Cleveland Clinic, "What Is Brown Noise and How Can It Benefit You?"; Cleveland Clinic, "Pink Noise: Can It Help You Sleep?"; "Systematic Review and Meta-Analysis: Do White Noise or Pink Noise Help With Task Performance in Youth With Attention-Deficit/Hyperactivity Disorder or With Elevated Attention Problems?" (PubMed); "Between sound and sleep: a perspective on Sonic Sleep Aids" (PubMed Central); "Pupil-linked arousal does not differ between 'white', 'pink' and 'brown' noises" (PubMed)

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