Suppose you are sitting at your workplace, ready to start a project. However, you are constantly distracted by the notifications on your phone, the office noises, the noise from the street, etc. Focusing on work becomes very difficult under such circumstances since many things pull your focus at once. One thing I can assure you is that you are not alone in this problem. Psychological studies have shown that the attention span of an average person has reduced in the information era because of the large influx of distractions and information. A study conducted by Microsoft observed that the attention span of a normal human being has dropped from 12 seconds to 8 seconds in simply the last 20 years. Maintaining attention on a specific task has become a difficulty that everyone struggles with. This is where white noise can be of immense help.
We need attention to be successful at any task that we do. It allows us to focus on our tasks, grasp new information easily, and perform effectively at the workplace or school. When your attention gets diverted, it impacts your productivity, and your ability to learn, absorb, and process info. In this multitasking era, the ability to provide full focus on the task at hand has become extremely important and rare.
Table of Contents
Can white noise help?
Almost all of us are looking for different ways to boost attention, the first step in boosting attention is minimizing your distraction. This noise can be your best friend when it comes to avoiding and reducing distractions. In this blog post, I will dive into the understanding of such noise, exploring its benefits from a scientific perspective, and provide you with some practical tips on effectively using white noise to boost your attention.
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What is white noise?
By definition, white noise is referred to as a sound that has a consistent intensity of frequencies. This forms an unwavering and steady pattern of sound. Most often, white noise is described as a shh… sound. Imagine you’re putting on a radio and you hear static noise when the radio is not tuned into a specific station. This is a white noise. Such noise provides equal power for frequency. This makes it very consistent and uniform. This is unlike the other types of noise available, like brown or pink. Pink noise gets more intense when it reaches lower frequencies. This creates 80% sound. In the case of brown noise, it has even higher intensity at lower frequencies. Therefore, brown noise produces a rumbling sound. On the other hand, since white noise has an equivalent entity. It creates a steady shhh sound.
Examples of such noise
- The static noise that you hear on TV or radio when it’s not plugged into a channel.
- The humming of the fan.
- The continuous hum that household appliances make.
- White noise produced by noise machines to mask background noises.
How does white noise work?
As I mentioned, this noise covers all audible frequencies at equal intensity. This creates a uniform background of noise. If you use this type of noise, it can easily filter the other noises that can be variable and as a result, distracting. Here is a technical overview of white noise that will help you gain a better understanding.
- White noise encompasses all of the frequencies that the human ear can hear. This goes from a low to a high frequency (20 Hz to 20,000 Hz).
- Since this noise ensures that each frequency has an equal intensity, the sound is extremely consistent and uniform.
- It can provide you with a background noise that can mask all the other distracting noises from the environment, like people, talking, phone ringing, traffic noises, etc.
The constant and leveled intensity of such noise creates a predictable and distraction-free auditory environment. It blocks the noises from entering your ear and distracting you every two seconds. This masking effect can be beneficial if you are trying to work in an environment, with a ton of background noise. Once the restriction is removed, it becomes easier to focus on the work at hand.
The science behind white noise
The primary factor that can distract you while working is sound. The auditory system never shuts down. It is constantly processing every sound that is entering your ear from your environment. As a result, the brain has to work to filter out every irrelevant noise so that you can focus on your task. This puts pressure on your brain, and it also continuously distracts you. White noise on the other hand acts as a filter for the external noises by providing you with a constant background noise. This reduces the cognitive load on the brain. The brain does not have to distinguish between which sounds to focus on, and which ones to not. As a result, you can focus on your work much easier.
Research studies on the effect of white noise on attention
Scientists have conducted several studies that focus on understanding the relationship between white noise and attention boost. The findings in the fields have been mixed regarding white noise and attention. Let’s have a look at the positive and negative findings.
Positive results
Study on school kids
A study was conducted on school students of the primary level to understand if the presence of this noise improved their ability to focus on a task of reading. The result showed that in the presence of white noise, the students had better comprehension and focused less on the distractions present around them. Their comprehension in the presence of such noise was even better than when they read in a silent environment.
Studies on ADHD individuals
Another study focused on whether white noise can improve focus in the case of those suffering from ADHD. This study showed that children with ADHD can focus better and have reduced levels of impulsivity when a background noise is on. This suggests that such type of noise can act as a helpful tool for those suffering from attention deficit disorders.
Studies in an office environment
The next study focused on understanding the effect of white noise in an open office environment. As expected in the presence of such noise, office workers were able to focus on the task better. This led to better attention and productivity.
Inconclusive or negative findings
Everything with a positive outcome also has negative outcomes in certain circumstances. Certain studies showed that white noise did not boost productivity. Let’s have a look at the studies.
Studies on college students
When a background noise was used for study sessions with college students, no significant difference in attention levels or academic performance was observed. Certain students also mentioned that white noise was distracting instead of helping boost their attention. This highlights the response of individuals towards different auditory inputs.
Study on workplace and environment
Another study conducted in an office setting observed mixed results regarding white noise. Certain employees reported that their focus was better in the presence of a background noise while others felt no noticeable difference. This study again highlights individual responses towards auditory input.
Study on sleep quality
Another study explored such noise’s effect on sleep quality of individuals and how it can enhance their daytime attention levels. The result showed that in some individuals it improved their sleep quality. However, improvement in sleep did not have any direct implication on their daytime attention levels.
Overall, the conclusion of the studies of such noise in different settings shows that white noise has the potential to improve a person’s sleep and provide a more restful night’s sleep. However, the effect of white noise on boosting attention depends on the individual. For some people, a background noise may reduce the distraction of other auditory inputs in their environment, while for others, the noise itself can be a distraction. Therefore, whether it will work for you or not, that’s something you will have to check for yourself.
How does such noise help boost attention?
Masking distractions from the environment
The primary manner in which white noise helps boost productivity is by reducing the background noise. When you put on a background noise, it filters out all the background noise from the environment. It can remove intermittent sounds like traffic, conversations, noise from the coffee machine et cetera, which can hinder your focus. A steady background noise provides you with a steady auditory, canvas, which prevents your brain from getting redirected in different directions because of the auditory inputs. The primary benefits associated with such noise is that it:
- Provide a consistent sound. The auditory signal that is provided in the case of background noise is uniform and covers the range of human hearing.
- Provides a masking effect by filling up any auditory space. It drowns out any unpredictable or sudden noises that can distract your focus.
- Reduces interruptions because of which you can better focus on the task at hand without feeling overwhelmed by your surroundings.
Reduction of cognitive load
Another manner in which white noise can help boost focus is by reducing the cognitive load. Cognitive load refers to the mental effort that one has to put in when using working memory. When the white noise is on, you have a steady auditory backdrop. You do not hear sudden noises that can put pressure on the brain. Every noise that we hear has to be processed by the brain and then the brain decides whether it needs our attention or not. When this burden is removed from the brain, it can allocate more resources to the work at hand instead of filtering out noises from the outside.
- The removal of distraction allows the brain to allocate more resources towards the current task.
- When the cognitive load is reduced, it improves a person’s efficiency and attention towards the task because the brain is not overloaded with unnecessary information.
- The consistent auditory back provides a stable environment and reduces the need for the brain to constantly judge every noise coming in.
Relaxation and sleep
- This is one of the biggest benefits of using a background noise. If you want to be productive, you need good sleep. White noise can promote better sleep and enhance focus and attention throughout the day.
- It can make your sleep environment more restful by mitigating the distracting noises that can penetrate deep sleep or suddenly wake you up
- The smooth backdrop provides a more restful environment and allows you to fall asleep, quicker and deeper
When you get a good sleep, you can perform well in the daytime. Therefore, the daytime benefits of white noise are boosting cognitive function, better focus, and attention.
Practical tips and applications of white noise
When should you use white noise?
Now that you’re aware of the benefits of white noise and how white noise works to boost your focus and productivity, we need to understand when and how to use white noise. You can use white noise anywhere and any place when you have to get work done, but in most cases, these are the places where you will use white noise.
If you’re trying to work at a coffee shop
A coffee shop is filled with noise. Whether it’s people talking, noises from the coffee machine, people placing orders or a barista calling out the orders, etc, it is an environment filled with noise. A lot of people like to get work done in a coffee shop but can find the auditory backdrop distracting. Here, you can use white noise to cut off the auditory backdrop and still enjoy the visual background while you do your work.
Noisy office environment
If you have noisy colleagues, then such background noises can be a boon for you. In case your workplace has an open office plan, white noise can help remove other distractions and the conversations around you. It can boost your productivity and help you focus better on the task at hand.
Loud neighborhood distracting sleep
Many people have the problem that they live in busy cities and the noises don’t stop, even at night. This can make it very difficult to have a peaceful and restful good night’s sleep. Therefore, you can opt for white noise to help you drown out the street, sirens, and other sounds, so you can get a restful night’s sleep.
Studying in busy environments
This does not only apply to libraries or coffee shops, this also applies to your home. If you have a noisy home or people in your home talk in loud volumes, it can become very difficult to study or focus properly in such an environment. Here, white noise can be your guardian angel. It can mask all the talking and background noises and provide your with a uniform auditory backdrop, which will help you boost your focus.
While travelling
A lot of people cannot relax or work while traveling because they are constantly being distracted by the engine or talking noises around them. You can use a background noise here to block off every other distractive noise and focus on your work or rest.
Relaxation and meditation
Imagine you’re trying to meditate and suddenly loud comes on. There goes your focus, right out the window. Therefore, if you are meditating or trying to relax, you should use a background noise. It will provide you with a soothing backdrop so that you can calm your mind, reduce all external distractions, and focus your attention on relaxing yourself.
How to select the right white noise for you?
Now that you know about what is white noise, how can white noise help, and which environment we should use white noise in, we have to tackle which type of background noise is right for you. There are many types of white noise apps and machines available. You can go for either one of these. Which one you will go for depends on your needs.
White noise machines
These machines are specifically designed to only produce white noise. They most often contain other sound options like pink noise or nature sounds. These are perfect for use in an office, bedroom, or any stationary setup. The problem with this is that it is not very convenient to carry around while traveling. Some of the machines have timers, adjustable volumes, or customizable sound options. This provides you lot of flexibility and control over the noise.
Mobile apps
For white noise, there are both free and paid versions of mobile apps. The paid versions usually provide many more features like high-quality of sound, no irrelevant advertisements, and a large variety of sounds. If you decide to go with mobile apps, make sure that you go for one that allows you to mix in different kinds of sounds, adjust the volume levels, and set timers.
Online platforms
There are many streaming platforms like Spotify or YouTube that provide white tracks. These tracks can be streamed on any device. Sometimes they also come with download options so if you want to use it in your office or at a place where the internet may be dodgy, you can download these white noise tracks on your phone or your MP3 player and take it on the go.
Duration and volume
To gain the maximum benefit from white noise, you must set it for an appropriate duration and volume
Volume
When you set the volume of such noise, make sure that it is moderate. It should be high enough to cut down on all the distracting noises from your background. However, it should not be so high that you start feeling that the white noise itself is distracting you from your work. Most often, in moderate volume is ideal, but you should try out different volumes over a couple of days and decide which one suits you best. The volume may also depend on the location. The volume that is right for your office may not be right for your sleep. Therefore, make sure that you check the volume in different locations and then decide on the volume depending on where you are.
Duration
For the duration, you can either opt for continuous use, timed sessions or use white noise with breaks. If you are studying or sleeping, opting for continuous white noise maybe a better option. This will allow you to maintain a consistent auditory environment. If you are meditating or trying to fall asleep, you can use the white noise on a timed session basis so that when you have fallen asleep or when your meditation is over, the white noise can stop.
Finally, if you are using white noise for working or studying, make sure that you take a break. During the break, switch off the white noise and come back to it when you start studying again. You can also synchronize the white noise with other focus techniques like the pomodoro method so that it can help boost your attention, productivity, and well-being.
The downside of white noise
Not for everyone
As I mentioned before, not everyone can feel productive at the same level when they use white noise. It may work for some people, but it may not work for others. Studies have shown that some people have found white noise itself to be distracting instead of helping. Those who have high sensitivity towards sounds may find it difficult to use white noise to boost their focus and attention.
There is also the case of personal preference. What type of background noise may work for you may not work for someone else. Some people may like nature sounds, some people prefer static noises, while others may like other types of background noise to boost their productivity.
The white noise effectiveness will also depend on the environment that you are using it in and the task at hand. If you are using it in a library, you may be able to use a soft noise and get your work done with it. However, if you try to use the same soft noise in a bustling coffee shop, it may be of no help at all.
Health considerations
When used appropriately, such noises can be a boon to you. However, there are certain negative effects and health conditions that you must be aware of.
Long exposure at high volumes
If you are exposed to white noise for an extended period, it can lead to hearing problems or it can exaggerate a current hearing condition. Therefore, always try to use white noise at moderate volumes and take breaks to yourself from getting overexposed.
Dependency issues
Many people start to rely heavily on white noise to the point where they cannot work if there is no white noise in their ears. This type of dependency is not good. It makes it impossible for you to focus on your task, even in a quiet environment because you have become dependent on white noise. Therefore, white noise should only be used when the environment around you is destructive. Also, try and use white noise along with other attention-enhancing techniques so that you have other options to fall back on
Alternatives to white noise
Those who cannot use white noise or find it ineffective can focus on other alternative methods for boosting their focus and attention. Some of these are:
Mindful meditation
Mindfulness practices like breathing exercises and meditation can help you boost your focus by training your mind to stay in the present and not come under any kind of distraction. Mindfulness will boost your focus, and it will increase your attention span.
Regular breaks
When you are studying or working on an office project, taking regular breaks can help reduce the chance of mental fatigue and burnout. This will also help you maintain your attention for a longer time. For this, you can use techniques like the pomodoro method where you work for a set amount of time, and then you take a break. Try to not skip the break.
Exercise
Many studies have shown that exercise is crucial for boosting cognitive function and focus. Incorporate a set of regular exercises in your daily routine so that your focus and concentration can stay on point and you feel physically healthy as well.
Expert opinions regarding white noise
Dr. Emily Chen, psychologist
As a doctor, Emily recommends white noise to be used as a tool for improving focus and attention. The consistent background that such noise provides helps reduce distraction and creates a smooth environment that reduces the cognitive load on the brain. Even though white noise may not work for every person, many of her clients have reported positive results when they use such noise in distracting settings.
Dr Mark Johnson, neuroscientist
As per Dr Mark Johnson, white noise can act as an invaluable tool for enhancing attention on the current task by reducing the cognitive load on the brain. The constant auditory backdrop filters out the irrelevant noises that can cause distraction and boost the focus on the task at hand. However, it is crucial to consider the individual’s response. This noise should also not be considered as an alternative to other attention-enhancing methods like regular breaks or mindfulness.
Conclusion
We live in a world full of distractions. Maintaining attention has become a tremendously difficult task. However, white noise has emerged as a night and shining armor, helping us mitigate this problem. It can mask the auditory distractions and provide a smooth auditory background, reduce the cognitive load on the brain, promote relaxation, and make it easier to focus on the task at hand.
So far, scientific studies have shown mixed results. However, in the end, whether such background noise will work for you or not, is something only you can decide. There is no white one-size-fits-all when it comes to boosting attention and productivity. What may work for others may not work for you and vice versa. Therefore, try using white noise and see if it helps boost your productivity.
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Frequently asked questions
If you use white noise at moderate levels, it will not harm your hearing. However, if you’re using it at high volumes, prolonged exposure can cause damage. Therefore, always use white noise at moderate volumes and take regular breaks so you can prevent over exposure.
In many cases, white noise has shown to boost sleep quality in individuals by filtering out the distractive noises in the background and promoting relaxation. The steady and smooth sound of white noise can create a smooth and soothing auditory environment that makes it easier for the person to fall asleep and stay asleep throughout the night.
Yes, many different types of white noise are available, including pink noise, brown noise or white noise. Each of these has a different frequency distribution. Pink noise has more energy in the lower frequencies while brown noises have high energy and pink noise at lower frequencies.
Studies have shown that white noise can help boost focus and productivity in a person by filtering out background noises and keeping the distracting noises from reaching the brain, in turn preventing cognitive overload. However, its effectiveness may depend on personal preferences, the context, and various other factors.
