I agreed with Jonas. Clear Texts make me feel the need to concentrate on them and Audible (which I love listening too)makes me fear to miss the Story when I stop listening actively. So classical music or ambient sounds are good for my brain.
When I am not anxious it helps me a lot, i go to utube and choose specifically adhd music it helps a lot.
Brown noise is like settling into the most comfortable bed for my brain
I cannot sleep without the sound of rain. It’s the only thing that helps my brain relax even with high dose sleeping meds