Binaural beats for focus: which frequency helps you concentrate
For focus, use beta binaural beats (about 14 to 30 Hz). In studies, 16 to 24 Hz beats improved attention and a 20 Hz beat improved memory.
- Frequency: beta beats, roughly 14 to 30 Hz, have the best evidence for focus and study.
- Attention: in a 1998 study of 29 people, 16 and 24 Hz beats led to more correct detections and fewer false alarms in a 30 minute task than 1.5 and 4 Hz beats.
- Memory: in a 2017 study of 32 people, a 20 Hz beat improved recall, while a 5 Hz theta beat made it worse.
- Timing: a 2018 meta-analysis of 22 studies found that starting the beat before a task works better than starting it during.
- Avoid slow beats for work: theta and delta suit rest and sleep, not concentration.
What binaural beats are best for focus?
The best binaural beats for focus are in the beta range, roughly 14 to 30 Hz, which matches the brain activity of an alert, working mind. The two main studies below on binaural beats for focus used beta beats between 16 and 24 Hz, and both favoured them over slower beats.
A binaural beat is the pulse your brain hears when each ear gets a slightly different tone. A 200 Hz tone in one ear and 220 Hz in the other gives a 20 Hz beat. Here is how the bands line up with what you are doing:
| Band | Beat | Good for |
|---|---|---|
| Delta | 0.5 to 4 Hz | Sleep |
| Theta | 4 to 8 Hz | Drifting, meditation |
| Alpha | 8 to 14 Hz | Relaxed attention, reading |
| Beta | 14 to 30 Hz | Focus, study, problem solving |
| Gamma | 30 Hz and up | Tight, narrow attention |
The bands overlap a little and different sources draw the lines slightly differently, so treat these as guides rather than rules.
Do binaural beats help you concentrate?
They can help a little, and the effect depends on the frequency. In a 1998 study, 29 people did a 30 minute task where they had to spot rare signals on a screen. With beta beats at 16 and 24 Hz, they caught more signals and made fewer false alarms than with slow beats at 1.5 and 4 Hz. They also reported a less negative mood.
The people in that study did not know which sound contained a beat, so it was not simply what they expected. It is still one small study. A wider 2018 meta-analysis of 22 studies found a medium overall effect across attention, memory, anxiety and pain. For a full, honest look at the evidence, read do binaural beats work.
Do binaural beats help you study?
They may help you remember what you study, if you choose beta and not theta. In a 2017 study of 32 people, listening to a 20 Hz beat before a memory task led to more words recalled and better recognition than white noise. A 5 Hz theta beat had the opposite effect: people remembered fewer words.
That second finding matters. Some “study music” uses slow theta beats. For remembering what you learn, the evidence points the other way.
The same 2018 meta-analysis found that the beat worked better when it started before the task, or before and during it, than when it started only during the task. So press play a few minutes before you open your notes.
Is 40 Hz or beta better for focus?
Beta is the better default, because it has more studies behind it. Gamma beats at 40 Hz are popular, and a 2015 study found that 3 minutes of 40 Hz before and during a task made people’s attention narrower and more focused on detail. It did not help them ignore distractions, though.
That makes 40 Hz worth trying for detailed work like proofreading, but the evidence is thinner. Our guide to 40 Hz gamma waves covers the research in more depth.
Can you listen to binaural beats with music?
Yes. You can play binaural beats under music as long as you wear headphones and can still hear the tones. Each ear needs its own tone for the beat to exist, which is why speakers do not work.
- Keep the music low and the beat just audible.
- Choose music without lyrics. Words compete with reading and writing.
- Brown or pink noise under the beat can cover office chatter. The 2018 meta-analysis found that adding noise did not weaken the effect.
In Shimmr’s mixer you can layer the beat with noise, rain or your own music, and save the mix as a preset for your next work session.
How do you use binaural beats for focus?
Start a beta session 5 to 10 minutes before you begin, then keep it running for 25 to 30 minutes, the length of one solid block of work. The 30 minute task in the 1998 study is a good guide.
- Put on headphones and set a low volume.
- Start with a beta beat around 16 to 20 Hz.
- If you feel wired, drop to alpha. If you feel foggy, move up.
- Take a short break, then repeat.
If you have ADHD, there is little research on binaural beats in your situation. Some people find steady sound like brown noise easier, and none of this replaces treatment, so talk to your doctor. Never listen while driving.
Common questions
What binaural beats are best for focus?
Beta beats, roughly 14 to 30 Hz. Studies found 16 to 24 Hz helped attention and 20 Hz helped memory, while slow beats did the opposite.
Do binaural beats help you study?
They may help a little. In a 2017 study, people who heard a 20 Hz beat before a memory test recalled more words than with white noise, but the study was small.
Is 40 Hz or beta better for focus?
Beta has more evidence. A 2015 study found 40 Hz gamma beats narrowed attention, but there are fewer studies, so beta is the safer default.
Can I listen to binaural beats with music?
Yes, as long as you wear headphones and keep the music low enough to hear the tones. Quiet music without lyrics distracts least.
Do binaural beats help with ADHD focus?
There is little research in people with ADHD, so no one can promise it helps. Some find steady sound useful; talk to your doctor about treatment and do not use beats in place of it.
This article is for general information and is not medical advice. Binaural beats are not a treatment for insomnia or any other condition.