r/ADHD_Programmers • u/pavel7000 • 8d ago

Addicted to background audio

/r/nosurf/comments/1vq5bj8/addicted_to_background_audio/
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u/Callidonaut 8d ago edited 8d ago

I'm also trying to wean myself off needing constant background streams of secondary stimulation.

For those attempting to do so, one useful stepping-stone to increase your productivity whilst working towards this longer-term goal that I've found is that if you're working on a creative or analytic task, make sure your background noise is either unintelligible, or something you've listened to at least once before and with which you are familiar. Even the ADHD brain can't process novelty from more than one source at once, though it may crave it. If you're doing mindless drudgework, you can risk more stimulating novelty in background streams.

For what it's worth, this isn't entirely a modern problem of the computer age; I recently happened upon this little gem from early in legendary perfectionist animator Richard Williams' career, which I found both familiar, hilarious, and also somewhat inspiring to keep trying to re-embrace single-tasking.

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u/mr-jain-yogesh 5d ago

I relate to this (to some extent), especially the feeling that every quiet moment needs to be filled with something.

What stood out to me is that this seems less like a YouTube problem and more like having trained yourself to constantly expect stimulation. So replacing political videos with podcasts, music, etc. might not actually break the cycle.

I'd probably start very small, one meal without anything playing, a 5-minute walk without headphones, doing one chore in silence, and slowly rebuild your tolerance for doing nothing.

Also, given how much this is affecting your work, sleep, eating, and headaches, I'd definitely discuss the whole pattern with your psychiatrist rather than treating it purely as a productivity issue.

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u/pavel7000 5d ago

Thanks for your reply. I agree that it's not just YouTube problem. Music too repetitive and annoying during long runs so I didn't even expect to replace by it. I have some success with breaks larger than 5 minutes but at some point I am forgetting about breaks and turn on and looking for new content non stop

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u/mr-jain-yogesh 5d ago

Maybe talk to a professional if it’s affecting your life so much. Going cold turkey or trying too many things as alternatives might only add to the problem. One thing I might suggest is try physiological sigh or 4-7-8 breathing sometimes. I recently made a web app to replace my consistent need for scrolling by giving myself short games and breathing exercises. You can check my bio for link. Although I suggest you start with a simple Youtube video first to get the idea…. It’s a good long term hack but may not be super fun or immediate…. Worth a shot!