Distractions are everywhere—leaf blowers, traffic, or even the constant buzz of a busy home. But what if your iPhone, iPad, or Mac could help you block it all out with calming background noise? Learn how to access the hidden white noise features on your Apple devices and boost your focus and peace of mind without downloading a single app.

Unlock White Noise on iPhone in Just a Few Taps

Your iPhone already has a built-in white noise generator—no app downloads needed.

If you've ever tried to concentrate during a noisy commute or while someone mows the lawn outside your window, you know the struggle. Thankfully, your iPhone has a hidden gem in the Accessibility settings: background sounds. Apple’s built-in white noise feature lets you play calming ambient noise straight from your phone.

To activate it, go to Settings > Accessibility > Audio & Visual > Background Sounds. Flip the toggle switch to on, then choose your preferred sound. You’ll find options like Balanced Noise, Bright Noise, and natural environments like Rain, Stream, or Fire.

Set the volume, decide if it plays while media is running, and choose whether the sounds should stop when your device is locked. Once activated, an ear icon will appear in the Control Center. Swipe down from the top-right corner, tap the ear icon, and you can control the sound anytime—change tracks, adjust volume, or turn it off completely.

How to Use Your iPad as a Personal Sound Oasis

The iPad uses the same system as the iPhone to help block distractions and improve concentration.

Whether you're reading, drawing, or trying to stay focused during work sessions, your iPad can be a white noise powerhouse. And just like the iPhone, the background sounds feature is built-in and easy to use.

Open Settings, then tap Accessibility > Audio & Visual > Background Sounds. Turn the toggle on, then select your favorite ambient track. Apple offers both environmental noise options and natural soundscapes, giving you flexibility depending on your mood or task.

Adjust your sound preferences: volume, whether it plays over other media, and if it should stop when the iPad is locked. You can also use the Control Center’s ear icon for quick access at any time. Swipe down from the top-right corner, and everything is at your fingertips—ideal for on-the-go relaxation or focus.

Mac Users: Enable White Noise While You Work

You don’t need another browser tab or extra app—your Mac has white noise built-in.

For those using macOS Ventura or later, your Mac offers the same suite of background sounds as your mobile devices. It’s a powerful focus tool, especially if you're working in a shared space or trying to maintain a calm, distraction-free environment.

Click the Apple logo in the top-left of your screen and go to System Settings > Accessibility > Audio. Flip the Background Sounds toggle to on, pick your preferred sound, and adjust the volume to your liking. You also have the option to decide whether the sound should continue when your Mac is locked or in screen saver mode.

To make accessing these sounds quicker, go to System Settings > Control Center, then under Hearing, enable Show in Menu Bar. An ear icon will now appear in the top-right corner of your screen, allowing you to toggle sounds, switch between tracks, and adjust volume without diving back into the settings menu.

Why White Noise Works—and When to Use It

White noise masks distractions, creating a stable sound environment that supports better focus and relaxation.

White noise isn’t just a productivity gimmick—it has real psychological and cognitive benefits. It works by creating a consistent audio backdrop that drowns out sudden, jarring noises. For remote workers, students, creatives, and even people just trying to fall asleep, white noise is a game changer.

Use Balanced Noise or Bright Noise when you need to concentrate deeply—these frequencies mimic natural airflow or soft static. If you're trying to relax or sleep, Rain or Fire can offer a more comforting ambiance. The point is flexibility: Apple gives you multiple options so you can tailor the sound environment to your needs.

Better yet, you don’t need to switch devices or open Spotify to find an hour-long looping track. Your Apple devices provide these benefits natively, offering one less reason to download another third-party app.

Automate or Integrate for an Even Smoother Experience

Save time and streamline your focus by connecting white noise playback to your workflow.

Using Zapier or Apple's Shortcuts app, you can automate your white noise setup. For instance, set a Focus Mode that automatically turns on background sounds when you start work. Or build a Shortcut that enables white noise whenever you open a productivity app like Notion or Pages.

You can also link shortcuts to Siri commands: say “Hey Siri, start background noise,” and jump straight into a focused state. Pair that with automations like “Start white noise when connecting headphones” for a seamless transition into distraction-free mode.