the desktop sanctuary

The insistent sounds we get from too many apps, pings and notifications can hinder our focus, which not only increases stress but decreases productivity. In fact, work interruptions like this cost the average employee 6 hours a day.

Think about replacing that noise with sounds that encourage focus. Generally, these sounds tend to be more structured. A driving and predictable beat means our brains won’t be activated by guessing what the next sound or rhythm might be.

Speed also plays a part in reducing distraction. “You don’t want it to be too fast,” says Nate Martinez, a certified sound therapy practitioner based in Brooklyn, NY. “Higher beats per minute (BPM) with a higher frequency is an active listening experience—it’s like coffee.” That’s why drone instruments may be particularly helpful with focus. With less sonic activity, we can more easily hone in on the task at hand.

“To be at our best, we must find periods for recovery,” says Haworth. “Employees must be well to do well.”

Fostering well-being and mindfulness can decrease employee burnout and help the organization at large. According to research by Gallup, burned-out employees are almost three times as likely to actively be pursuing a new job and, on average, these employees have 13% lower confidence in their performance and are half as likely to be mindful of performance goals.

Organic sounds like crashing waves or pulsing rain can be particularly therapeutic and can offer a moment of recovery on a busy day, preventing that overwhelming feeling of burnout. Not only does imagining a non-digital space helps us to disconnect for a moment, the rhythm can be incredibly soothing—like being given a sonic brain massage. Drone instruments, like singing bowls, Indian shruti boxes or tuning forks also can inspire a state of deep listening, or “untethering.” It’s in this space that we can find a moment of calm or mindfulness in the day.

Studies show that sound can enhance cognitive performance and even boost IQ test results. The science is still a work in progress, but researchers believe that more melodic sounds can organize the firing of nerve cells to the right half of the cerebral cortex, which is responsible for perception and critical thinking. Nate Martinez, a certified sound therapy practitioner based in Brooklyn, NY, suggests a simple two or three note phrase could start to stimulate the brain and inspire creative thinking.

We can also be strategic about the setting of problem-solving. “Schedule meetings when employees are at their best,” says Haworth. “Offer one or two minutes of mindfulness before a meeting begins. Take a breath together, listen to far-away and then nearby sounds. The act of paying attention on purpose will allow employees to release what has happened and be ready for what’s to come.”

“There’s a lightness to collaboration,” says certified sound therapy practitioner Nate Martinez, who recommends something slightly melodic or airy when working creatively in a group. The beat should be slower when using sound in this scenario—a higher BPM will elevate your heart rate and rush any decision-making. (Fun fact: It’s why you hear slower music in a grocery store—so you don’t rush through). “You don’t want to speed through collaborating. You’re trying to actually engage and create a space where you can come to an understanding together.”

This is especially important as employees remain remote. “Employees are finding themselves experiencing higher levels of isolation,” says Haworth. “We need to find ways to create intentional connection.” Not only does this give employees a support system to curb burnout, it will encourage more positive and open collaboration when it comes to connecting on projects at work.