The ADHD Sound & Focus Protocol

Most focus audio is a playlist. Someone recorded a track, and you press play on it. This guide is about using sound deliberately instead — which channel to reach for, when, and why.

18 pages, print-ready, free.

WHAT'S INSIDE

• The One Rule — the single principle that decides every other choice

• On the evidence, honestly — what the research does and doesn't support, without the hype

• The three layers: colored noise (masking), binaural beats (entrainment), and the rhythmic pulse (momentum)

• The frequency cheat sheet — bands, associated states, and what each one is actually good for

• Eliminate · Mask · Accept — a framework for the noise around you

• Speakers vs headphones, and why the binaural layer only works one way

• Three preset protocols you can run today

• Templates: the daily focus stack and a session log for tracking what works for you

• Troubleshooting for when it isn't landing

WHO IT'S FOR

Anyone who works with sound on — ADHD, autistic, or simply working somewhere noisy — who wants to stop guessing which playlist helps.

PAIRS WITH THE FREE APP

The ADHD Audio Engine generates all three layers live in your browser: brown noise, binaural beats and a rhythmic pulse, wrapped around an adaptive focus timer. It's free, there's no account, and it works offline. This guide is how you use it well. Find it at pkpublishing.com/tools

Audio tools support focus; they are not a treatment for ADHD. Use headphones for binaural channels.