We live in an era where there’s more room to talk about topics that were once considered taboo. Mental health in the music industry is no exception to this rule, and some individuals have made this issue their fight. This is where people like Tristan Hunt have stepped in, contributing their part to a community where neurodivergence is far more common than we once thought.
But it’s not a mere coincidence that a large number of artists have ADHD, and Hunt has been working to make this issue more tangible, giving it a narrative and meaning in order to help and support musicians living with neurodivergence.
The music industry—where creativity and innovation are fundamental pillars of artistic creation—often proves to be a sort of oasis for neurodivergent people. These individuals tend to be highly creative and original, capable of transforming their ideas into artistic creations. And this is where Tristan Hunt’s work comes into play, helping ADHD artists better understand their challenges by providing tools to manage them and make them allies in the creative process.
To better illustrate the numbers, there’s the AFEM report, which highlights that 58% of musicians surveyed had some form of neurodivergence, with 38% of them being clinically diagnosed. This contrasts with the estimated 15-20% of the general population living with a neurodivergent condition, underscoring the high prevalence of these conditions within the music industry.
The full AFEM report following the link: https://associationforelectronicmusic.org/wp-content/uploads/2023/03
ADHD and Its Advantages in the Creative Field
The truth is, the music industry, and especially the world of electronic music, is a welcoming space for neurodivergent individuals. People with ADHD, as Hunt explains, are often incredibly creative, original, and able to intensely focus on their ideas, which can become a powerful tool for those immersed in music creation. One example is hyperfocus, a state of concentration that allows musicians to spend hours in the studio without distractions.
People with ADHD are often incredibly creative, original, and able to intensely focus on their ideas, which can become a powerful tool for those immersed in music
But hyper focused individuals aren’t the only ones who can capitalize on their neurodivergence. For instance, people with autism often have a remarkable ability to remember songs and organize their music, a dream skill for any DJ.
However, this doesn't mean that everything is smooth sailing in the creative process for neurodivergent individuals. The flexible hours and laid-back rhythms of the music industry can be a lifesaver for neurodivergent people, but they can also be a double-edged sword. A lack of structure can lead to chaos if daily habits and routines are not properly managed. This is where having a diagnosis and a deeper understanding of how ADHD works becomes crucial to maintaining a balanced life.
The Importance of Diagnosis and How to Manage It
A diagnosis of ADHD is essential to understanding how it affects daily life. Although the process can be long and expensive, having clarity on the matter allows artists to better comprehend their behavioral patterns, strengths, and challenges. ADHD is a chronic genetic condition, and as such, it requires strategies for effective management throughout life.
While stimulant medications are highly effective for many, they’re not a one-size-fits-all solution. Although they help regulate dopamine and norepinephrine levels, which improves focus and emotional control, they are not the only way to manage ADHD. It’s crucial to adopt a holistic approach that includes exercise, balanced diet, coaching, and meditation to keep symptoms in check and promote a lifestyle that encourages productivity and emotional well-being. Guiding artists toward seeking this balance has been the main focus of Hunt’s work, having been involved in the music industry for over 20 years.
According to the ADHD coach, neurodivergent individuals often struggle with rigid work schedules. Sitting in an office from 9 am to 4 pm is usually unrealistic for these people, so the expert and coach recommends finding other ways to tackle tasks, creating habits and moments that minimize distractions. Avoiding the phone first thing in the morning is a good start, preventing the brain from getting overloaded with extra information before even getting out of bed.
Establishing routines to transition into a calmer state before bed is also key, such as getting a boost of dopamine and serotonin through a solid exercise routine or avoiding screens before sleep to ensure a deeper rest. Ultimately, the goal is to create a routine that guarantees both productivity and relaxation, as explained by Hunt.
In the ADHD brain, interest translates into action. This means that when a person feels genuinely interested in something, especially something stimulating, their dopamine levels rise, which enhances focus and concentration. Dopamine is one of the key neurotransmitters found in low amounts in ADHD brains. When a person is interested in something, their dopamine levels increase, which improves their ability to concentrate.
However, Hunt explained that when there’s no interest, it’s very hard to maintain attention—unless there’s an urgent task with serious consequences, like an imminent deadline or an unpaid bill. In these cases, the brain produces norepinephrine (or noradrenaline), which also helps with concentration, but typically with an increase in stress and anxiety. So, while it's possible to focus, this process is often accompanied by higher pressure.
Doctors and Experts Before Self-Medication
If you suspect you have ADHD, the first step is to do a self-assessment, such as the test available on Tristan Hunt’s website, based on DSM-5 criteria. However, it's important to remember that these tests are not a substitute for a professional diagnosis. If the results suggest the possibility of ADHD, it's best to seek clinical evaluation. A diagnosis can provide clarity about the difficulties you're facing, especially if they affect your ability to focus, regulate your emotions, or develop in your personal and professional life. Additionally, a diagnosis opens the door to various treatment options, such as working with an ADHD coach or, in some cases, using stimulant medication, which has a high success rate for 75-85% of those who take it. However, medication is just a tool; understanding how ADHD manifests in each person is crucial for effective and lasting management. There are three types of ADHD— inattentive, hyperactive, and combined—and knowing which type you have is essential to finding the best long-term strategies. In this sense, Tristan Hunt has been key in helping the music community better understand their challenges and turn neurodivergence into an advantage.
We sat with Tristan Hunt and here is what he has to say with his experience with neurodivergent musicians:
Frequencies with: Tristan Hunt
C: Do you believe that neurodivergent brains, such as those with ADHD, process music or rhythm differently from neurotypical brains, potentially allowing them to handle complex concepts like polyrhythm more naturally?
T: It’s an interesting idea. I haven't come across any research that directly supports this theory, but I do think ADHD brains, for example, process information in a unique way. One thing we often focus on is non-sequential thinking. Neurodivergent brains, including those with ADHD, tend to connect ideas in a non-linear manner, often jumping from one thought to another. In contrast, neurotypical brains typically think more sequentially, following a clear A to Z pattern. For ADHD individuals, they might start at Z, move to G, then go back to W. This kind of thinking can be an asset in creative fields like music production, DJing, or any kind of creative endeavor, because it allows for the combination of seemingly unrelated ideas into something new and interesting. So, from a creative perspective, neurodivergent individuals might come up with innovative concepts that others may not consider.
C: Do you believe that neurodivergent people have an advantage over neurotypical musicians in creative fields?
T: Yes, I would say that neurodivergent creatives have an advantage in any creative industry, including music. Creativity is all about devising new ideas, new concepts, new songs, tracks, or productions that no one else has thought of. Neurodivergent individuals are often better equipped to connect diverse ideas in unique ways, which leads to innovative and original creations. So, if you're able to combine these interesting ideas into something new, you're definitely at a distinct advantage in the creative process.
C: What strategies do you find most effective in helping musicians with ADHD stay productive over long periods without relying on medication?
T: There are a few key strategies that can be really helpful. First, you mentioned exercise, meditation, daily routines, and social interaction, which are all great foundational practices. These help create a stable base for creativity, as they promote good physical and mental health. Sleep is also absolutely crucial — without enough rest, it's difficult to stay productive. However, when it comes to actual music production, one of the biggest challenges neurodivergent artists face is finishing their work. Many get caught up in perfectionism, or they get overwhelmed by ambiguity about where to start or how to finish a project. New ideas are often more stimulating, leading to constant switching from one project to the next without ever completing anything. To address this, I recommend breaking the production process down into smaller, more manageable chunks. For example, in an initial session, the artist might focus on getting down the first idea — just putting everything they have into the project. In the second session, they can focus on editing and stripping down parts that don’t serve the track. The third session might involve adding in some final touches, and the fourth could be bringing everything together, potentially doing a pre-master. A key tool we use in this process is the Pomodoro timer, which breaks the work into focused sprints. This helps artists work on specific elements — like a melody or a drum beat — for a set amount of time. The timer removes ambiguity, as they’re only focused on one part of the project at a time. It also prevents them from getting stuck in one aspect, like endlessly tweaking a single drum beat, which can happen when they hyper-focus. By breaking the work into smaller sessions, it keeps the momentum going and helps the artist complete their projects. The goal is to finish the work first, and then you can worry about making it perfect later.
C: How do the emotional extremes of performing in large crowds versus the isolation of touring affect neurodivergent artists, and what strategies can help them manage this contrast?
T: The contrast between the high-energy environment of performing for large crowds and the isolation of being alone in a hotel room can create intense emotional highs and lows for neurodivergent artists. After performing at a massive festival or club, the sudden switch to a quiet, solitary space can be overwhelming, leading to feelings of isolation or loneliness. This emotional rollercoaster can often result in self-medication through alcohol or drugs, especially if the artist is undiagnosed. Substances may offer temporary relief by creating a sense of calm or helping them feel more regulated in the moment. However, this approach is unsustainable and can take a toll on their mental health in the long run. To manage this, having a consistent routine is key. By establishing a routine at home, where the environment is more stable, artists can adapt it to the touring lifestyle, no matter where they are. This routine provides a sense of familiarity and reassurance, helping to reduce stress and manage symptoms, regardless of the constant travel and changing venues. This approach helps them maintain their well-being and sustain their career in the long term.
C: Do you only work with neurodivergent artists, or do you also help people in other roles in the music industry, like managers or booking agents, to work effectively with neurodivergent individuals?
I don’t just work with neurodivergent artists; I also work with people across the entire music industry. While I initially focused on electronic music, I now have clients in various genres from around 17-18 countries, including North America, Europe, and Australasia. My clients include agents, managers, and other professionals in the industry. For example, if an artist has specific neurodivergent needs, it's crucial for their manager to advocate for those needs when negotiating with clubs, festivals, or other venues. A manager must be mindful of these needs in their communications with agents and the artist. In practical terms, large amounts of information can be overwhelming for neurodivergent individuals, especially those with ADHD. Breaking things down into smaller, digestible chunks is key—bullet points, for instance, are more effective than a long, detailed tour schedule. If the information isn’t clear, the artist may sign off on something that’s not suitable for them. Also, neurodivergent individuals often struggle with transitions, whether they’re mental shifts between tasks or geographic transitions like moving from home to the airport. Managers can help by being mindful of these challenges and ensuring that the artist’s needs are met in all aspects of their career.
C: Do you believe that the music industry is moving toward more inclusion and support for artists with ADHD or similar conditions?
T: Yes, in some places, the music industry is definitely moving towards more inclusion and support for neurodivergent artists. The UK, in particular, has been quite strong in this regard. Many companies, including big names like Sony Music UK, Pioneer DJ, and BIM, have begun implementing practices to bring in support like mine for their staff. Additionally, I've worked with various management companies and agents who also seek help to support their neurodivergent artists. However, the level of support varies significantly from country to country. In some places, there is still a high level of stigma around neurodivergent conditions.
