This year has been a turning point for my family. My son was diagnosed with ADHD, a diagnosis that, at first, felt like a weighty label, but one that has, in many ways, opened my eyes to a shared reality. In our family we call it – ‘Attention Dialed into Higher Dimension.’ as i can’t stand the word ‘Disorder’, and find it highly inaccurate. It seems ADHD is a third brain type to me. As I learned more about ADHD — the restlessness, the distractibility, the impulsivity — I began to realize that I, too, carry the traits of ADHD. It was a profound and humbling discovery. Suddenly, the scattered thoughts, the difficulty staying focused, the moments of frustration — it all made sense.
In moments of self-reflection, I realized that my son and I share more than just our symptoms. We both have something that helps us harness our energy and sharpen our focus — something that turns the chaotic swirl of thoughts and emotions into something beautiful: music.
In this post, I want to explore how singing has become not just a tool for focus, but a way of expressing ourselves, connecting deeply with our emotions, and finding peace amidst the noise.
1. Singing and Focus: A Natural Fit for ADHD
For my son, like so many children (and adults) with ADHD, staying focused on mundane tasks can feel like trying to hold onto water. His attention drifts, his thoughts scatter, and the world becomes a blur of distractions. And as much as I try to help him focus, I recognize those same patterns within myself. But then, something magical happens when we start to sing.
When we sing, it’s like the chaos of the world calms down just for a moment. The rhythmic patterns, the melodies, and the words become a grounding force. For those of us with ADHD, the predictability of a song — the verse, the chorus, the repetition — provides a structure we can hold onto. It’s not just about the music; it’s the way that music helps to organize our scattered minds. The simple act of singing engages multiple senses — hearing, movement, emotion — and pulls us back into the present moment.
It’s like a muscle I’ve learned to flex: pulling my focus back when it starts to drift. And I see this in my son too. When he sings, something inside him shifts. His energy finds a channel. His mind, often racing, finds rhythm. There’s a stillness within the movement, a sense of peace amidst the noise.
2. Singing as a Tool for Emotional Regulation
ADHD comes with a rollercoaster of emotions. When emotions bubble up, singing becomes our outlet. Whether it’s belting out a favorite song in the car or softly humming while we cook dinner, singing allows us to release pent-up energy in a healthy, constructive way. It’s an emotional reset, a space where we can express feelings we might not have words for yet.
There’s a scientific reason for this too. Singing triggers the release of dopamine and serotonin — the “feel-good” chemicals in our brain. For those of us with ADHD, these chemical boosts can be life-changing. They stabilize mood, lift spirits, and, in many cases, reduce the anxiety and depression that often accompany ADHD.
Singing doesn’t just soothe the chaos of my son’s emotions — it does the same for me. It’s a reminder that we’re not alone in this. That through music, we can find calm even in the storm.
3. Singing and Impulse Control
Impulse control is another common challenge with ADHD. It’s something I know all too well. The constant urge to speak before thinking, the inability to wait in a cue, the frustration of acting before considering consequences. And my son faces this struggle too. But something remarkable happens when we sing.
Singing in a group, for example, requires us to follow cues, wait for our turn, and respect the rhythm. Whether we’re singing along to a song at home or participating in a choir, these moments are exercises in patience. Singing teaches us the value of waiting — waiting for our cue, waiting for the next note, waiting for the beat to drop.
Through music, we practice impulse control in a way that feels natural and engaging. The structure of a song, with its repetitions and rhythms, allows us to focus our energy and attention, gradually teaching us how to manage our impulses in other areas of life, too.
4. Social Benefits of Singing for People with ADHD
Singing in a group — whether with friends, family, or in a choir — creates a sense of belonging. It’s a shared experience that transcends words. The power of music brings us together, even when words fail us. I watch my son light up as he sings alongside others. It’s a moment of connection, where differences fade away and the music becomes the bridge.
For me, singing in a group has the same effect. It’s a place where I can be fully present, where I don’t have to overthink. I’m part of something bigger, something beautiful, and it’s okay to just be in the moment.
5. Singing as a Tool for Self-Regulation and Cognitive Skills
As someone with ADHD, I’ve often struggled with organization, time management, and memory. But singing, in its simplicity, helps me navigate these challenges. Learning the words to a new song, remembering melodies, and keeping time with the rhythm forces my brain to focus in ways I don’t always expect.
For my son, singing also becomes a way to strengthen these cognitive muscles. We practice remembering lyrics, following sequences, and even timing our breaths. It’s not just about making music; it’s about developing skills that can transfer to other areas of life.
Singing teaches us how to focus our attention, how to organize our thoughts, and how to regulate our impulses in a way that feels engaging and fun. And for someone with ADHD, that’s not just a gift — it’s a lifeline.
6. Singing as a Therapeutic Tool for ADHD
Music therapy, including singing, is now recognized as an effective intervention for people with ADHD. For my son, we’ve begun incorporating more musical activities into our routine. The results are undeniable. Singing in rhythm with others helps him stay on track. He follows cues more easily, and over time, he’s becoming more confident in his ability to manage his emotions.
It’s the same for me. As a parent, I’ve found that embracing singing — whether on my own or with my son — has become an act of healing. It’s a way to manage the ebb and flow of ADHD, to stay connected with myself and with others. And it’s something I can pass on to my son — a tool for focus, emotional expression, and self-regulation.
Conclusion
Living with ADHD — both as a parent and a child — is a journey of discovery, patience, and resilience. But through it all, music has been a constant source of strength. Singing has taught me how to focus my attention, calm my emotions, and connect with the world around me. It’s a practice of self-expression, a way of embracing the challenges of ADHD, and a reminder that even in moments of chaos, beauty can emerge.
If you or someone you love is navigating life with ADHD, I encourage you to explore the power of music. Sing in the car, hum while you work, join a choir, or simply let the rhythm and melody become a soothing presence in your life. Through song, we can find focus, connection, and healing.
And for me, as both a mother and someone with ADHD, it’s a daily reminder that I’m not alone in this — music is our shared language, and through it, we can find peace.